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Raw green hazelnuts Calories
Source of vitamin E and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw green hazelnuts (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 3.4 g of carbs, 2.5 g of protein, 10.4 g of fat and 1.8 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw green hazelnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
3.4g
· 1% DV
Protein
2.5g
· 5% DV
Fat
10.4g
· 13% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 9% · Fat 79%
Raw green hazelnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 2.5 g | 5% |
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 green hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 5 piece (mini) | 10 g | 37 kcal |
| 10 piece (small) | 20 g | 74 kcal |
| 1 ounce (medium) | 28.4 g | 105 kcal |
| 1 serving (large) | 45 g | 167 kcal |
| ½ cup (whole) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 1 cup (whole) | 120 g | 444 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Raw green hazelnuts
What are raw green hazelnuts?
Raw green hazelnuts are fresh hazelnuts picked before they fully mature and dry. Their kernels can be softer and moister than the familiar dried nuts, and they are usually sold seasonally with a green outer husk that must be removed.
How do you eat raw green hazelnuts?
Eat the kernel of a raw green hazelnut after removing its green husk and hard shell. You can enjoy it as a snack or add it to salads and yogurt; discard nuts that smell off or show mold.
Do raw green hazelnuts taste different from dried hazelnuts?
Yes, raw green hazelnuts are generally more moist and tender, with a fresher, sometimes grassier taste than dried hazelnuts. The exact texture depends on how mature they were at harvest, while drying gives the familiar firmer, concentrated nut flavor.
Can you eat the green shell of raw green hazelnuts?
No, the thick green husk on raw green hazelnuts is normally discarded. Remove it, then crack the hard shell to reach the kernel. The thin skin around the kernel is a separate layer and can generally be eaten.
Can you roast raw green hazelnuts?
Yes, you can roast the kernels of raw green hazelnuts, but their higher moisture may make them take longer than dried nuts. Spread them in a single layer, check frequently as they roast, and let them cool completely before storing.
When are raw green hazelnuts in season?
Raw green hazelnuts are available during the summer harvest, before the nuts have fully matured and dried. Timing varies by growing region and weather, so look for them at local markets during the hazelnut harvest rather than year-round.
How should you store raw green hazelnuts?
Store raw green hazelnuts in the refrigerator in a breathable container and use them promptly. Their moisture makes them more perishable than dried hazelnuts; throw them away if they develop mold, an unpleasant smell, or a slimy texture.
Can you freeze raw green hazelnuts?
Yes, raw green hazelnut kernels can be frozen. Remove the husk and hard shell, dry the kernels, and seal them in an airtight freezer-safe bag or container. Portioning them before freezing makes it easier to take out only what you need.
How can you tell if raw green hazelnuts are fresh?
Choose raw green hazelnuts with firm, intact husks and no signs of mold or damage. Once shelled, the kernels should smell fresh and nutty rather than rancid; shriveled, soft, or musty kernels are best discarded.
Can raw green hazelnuts trigger a nut allergy?
Yes, raw green hazelnuts can trigger reactions in people with hazelnut or tree-nut allergies; being fresh and unroasted does not make them safe for someone allergic. Avoid them if you have a known hazelnut allergy, and seek emergency help for severe breathing or swelling symptoms.
Raw green hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
3.36mg · 22% DV
B1
0.08mg · 7% DV
B6
0.09mg · 5% DV
Folate
20.4µg · 5% DV
Minerals
Manganese
1.29mg · 56% DV
Copper
0.35mg · 39% DV
Phosphorus
77mg · 11% DV
Magnesium
46mg · 11% DV
Potassium ⭐
171mg · 5% DV
Sodium
0.3mg · 0% DV
Raw green hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw green hazelnuts
To burn the 111 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 green hazelnuts?
Raw green hazelnuts are freshly harvested hazelnuts eaten before the nuts have fully dried and hardened. They are grown in several regions, including Turkey’s Black Sea coast, and are enjoyed in season. Their kernels are generally softer and juicier than dried hazelnuts, with a fresh, mild flavour.
Once shelled, they make an easy snack, or can be added to breakfast, yoghurt or a fruit bowl. They provide mostly unsaturated fats, along with vitamin E and fibre, so a small handful can be satisfying. Pair them with fruit for a simple snack, or chop them over porridge for extra texture.
How Nutritious Is Raw green 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 green 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 green hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Raw green 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 green hazelnuts Fat Profile
SATURATED
0.75g
MONOUNSATURATED
8.13g
POLYUNSATURATED
1.29g
Omega 6:3 ratio 126:1
Above the ideal 4:1 (126:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.