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Raw fresh hazelnuts Calories
Rich in vitamin E, healthy fats, and manganese
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw fresh hazelnuts (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 5 g of carbs, 4.5 g of protein, 18.2 g of fat and 2.9 g of fiber. Its 1.9 mg of Manganese covers 81% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw fresh hazelnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
188
KCAL / 30G
Carbs
5g
· 2% DV
Protein
4.5g
· 9% DV
Fat
18.2g
· 23% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 9% · Fat 81%
Raw fresh hazelnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 4.5 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Raw fresh hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 188 kcal |
| 1 piece (small) | 1.2 g | 8 kcal |
| 10 piece (small) | 12 g | 75 kcal |
| 15 piece (medium) | 18 g | 113 kcal |
| 1 ounce (medium) | 28.4 g | 178 kcal |
| 25 piece (large) | 30 g | 188 kcal |
| 0.25 cup (chopped) | 34 g | 214 kcal |
| ½ cup (chopped) | 68 g | 427 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Raw fresh hazelnuts
Can you eat raw fresh hazelnuts straight from the shell?
Yes, raw fresh hazelnuts can be eaten without roasting once you remove the hard shell. If they still have a green outer husk, peel that away too; the kernel inside is the part you eat.
How can you tell when raw fresh hazelnuts are ready to pick?
Raw fresh hazelnuts are ready when the nuts have filled out and the husks begin to yellow or brown and loosen. A nut that is still small and watery may not have developed its full flavor yet.
How should you store raw fresh hazelnuts?
Store raw fresh hazelnuts in a sealed container in the refrigerator, especially if they are shelled or still moist. Check them for mold or an unpleasant smell before eating, and avoid leaving them damp in a closed bag.
Can you freeze raw fresh hazelnuts?
Yes, raw fresh hazelnuts can be frozen. Remove the husks, portion the kernels into airtight freezer containers, and thaw only what you need; thawed nuts may be softer, so they work well in baking and cooking.
How do you remove the skins from raw fresh hazelnuts?
For raw fresh hazelnuts, first crack off the hard shell and peel away any loose brown skin by hand. The thin skin is edible, so there is no need to remove it unless you prefer a milder taste or smoother texture.
Do raw fresh hazelnuts need to be roasted before eating?
No, raw fresh hazelnuts do not need to be roasted; their kernels are edible as they are. Roasting is optional and brings out a deeper, toastier flavor, but watch them closely because nuts can brown quickly.
What do raw fresh hazelnuts taste like?
Raw fresh hazelnuts usually taste mild, creamy, and slightly sweet, with a softer texture than dried or roasted hazelnuts. A faintly bitter note from the thin skin can be normal; a sharp rancid taste is not.
Are raw fresh hazelnuts safe for young children?
Raw fresh hazelnuts are not safe to serve whole to young children because they can cause choking. Offer them finely ground or as a smooth nut butter instead, and make sure the child has no hazelnut allergy.
Can raw fresh hazelnuts cause weight gain?
Raw fresh hazelnuts do not cause weight gain by themselves, but their high fat content makes it easy to eat a lot of energy in a small handful. Portion them out rather than snacking straight from a large container.
Can you eat raw fresh hazelnuts if you have a tree nut allergy?
No. Anyone with a hazelnut or tree nut allergy should avoid raw fresh hazelnuts; eating them raw does not make them less allergenic. Even trace cross-contact can trigger a reaction in someone with a serious allergy.
Raw fresh hazelnuts Vitamins & Minerals
Vitamins
Biotin
22.8µg · 76% DV
Vitamin E
4.51mg · 30% DV
B1
0.19mg · 16% DV
B6
0.17mg · 10% DV
Minerals
Manganese
1.85mg · 80% DV
Copper
0.52mg · 58% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
204mg · 6% DV
Sodium
0mg · 0% DV
Raw fresh hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw fresh hazelnuts
To burn the 188 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw fresh hazelnuts?
Raw fresh hazelnuts are unroasted nuts from the hazel tree, widely grown in temperate regions; Turkey is a major growing area. Freshly harvested kernels tend to be softer and moister than dried ones, with a mild, creamy flavour, while roasting brings out a deeper, toastier taste. Enjoy them by the handful, chop them over porridge or yoghurt, or use them in baking, sauces and nut butter. They are energy-dense, with plenty of fats and a useful contribution of fibre, protein and vitamin E. A small handful makes a satisfying snack; pair it with fruit, or use chopped hazelnuts to add crunch to a meal.
How Nutritious Is Raw fresh hazelnuts?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Raw fresh hazelnuts Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw fresh hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Raw fresh hazelnuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Raw fresh hazelnuts Fat Profile
SATURATED
1.34g
MONOUNSATURATED
13.69g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 78.3:1
Above the ideal 4:1 (78.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.