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Raw shelled hazelnut Calories
High in vitamin E, healthy fats, magnesium, and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Raw shelled hazelnut (28 g) has 176 calories. That works out to 628 calories per 100 g. It contains 4.8 g of carbs, 4.2 g of protein, 17.1 g of fat and 2.8 g of fiber. Its 1.7 mg of Manganese covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw shelled hazelnut Nutrition Facts
Selected: 1 ounce (medium) · 28 g
176
KCAL / 28G
Carbs
4.8g
· 2% DV
Protein
4.2g
· 8% DV
Fat
17.1g
· 22% DV
Fiber
2.8g
· 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 shelled hazelnut nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 4.2 g | 8% |
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 oz of Raw shelled hazelnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 176 kcal |
| 1 tablespoon (small) | 9 g | 57 kcal |
| 10 piece (small) | 12 g | 75 kcal |
| 20 piece (medium) | 24 g | 151 kcal |
| 25 g | 25 g | 157 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 50 g | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (large) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Raw shelled hazelnut
How do you roast raw shelled hazelnuts at home?
Roast raw shelled hazelnuts in a dry skillet over medium-low heat, stirring often, or spread them in one layer on a baking tray. Take them off the heat once fragrant and lightly golden; they continue cooking briefly as they cool.
Can you eat the skin on raw shelled hazelnuts?
Yes, the thin brown skin on raw shelled hazelnuts is edible. It can taste slightly bitter, but there is no need to remove it. To loosen some of the skin, roast the nuts and rub them gently in a clean kitchen towel.
What is the best way to store raw shelled hazelnuts?
Keep raw shelled hazelnuts in an airtight container, away from heat, light, and moisture. A cool pantry works for shorter storage, while refrigeration helps preserve their oils for longer. If they develop a sharp, stale smell, discard them.
Can raw shelled hazelnuts be frozen?
Yes, raw shelled hazelnuts freeze well. Seal them in an airtight freezer-safe container to protect them from moisture and odors, and take out only what you need. Let a portion thaw before using it, or toast it straight from frozen.
Why do raw shelled hazelnuts taste bitter?
Raw shelled hazelnuts can taste mildly bitter because of their thin brown skins. A harsh, rancid bitterness paired with a stale or paint-like smell suggests the nuts’ oils have spoiled; do not eat them if they smell or taste that way.
How do you make hazelnut butter from raw shelled hazelnuts?
Blend raw shelled hazelnuts in a powerful food processor, stopping to scrape down the sides until they turn into a smooth paste. Briefly roasting them first can make blending easier and bring out a deeper flavor; added oil is usually unnecessary.
Are raw shelled hazelnuts healthier than roasted hazelnuts?
Both raw and roasted hazelnuts can be nutritious choices. Roasting mainly changes their flavor and texture, rather than making one automatically healthier; choose unsalted, uncoated hazelnuts if you want to avoid added salt or sugar.
How can you tell if raw shelled hazelnuts have gone rancid?
Rancid raw shelled hazelnuts often smell stale, sharp, or like old cooking oil, and may taste unpleasantly bitter. Fresh hazelnuts have a mild, pleasant nutty smell. Throw away nuts with an off smell or flavor rather than trying to mask it.
Do raw shelled hazelnuts need to be washed before eating?
No, raw shelled hazelnuts do not usually need washing before you eat them. Water can leave the nuts damp and make them harder to store safely. If you choose to rinse them, wash only the amount you will use and dry it thoroughly.
What foods pair well with raw shelled hazelnuts?
Raw shelled hazelnuts pair well with apples, pears, chocolate, oats, and yogurt. Chop them over salads or breakfast bowls for crunch, or blend them into a sauce. Their rich flavor also works in savory dishes with mushrooms and roasted vegetables.
Raw shelled hazelnut Vitamins & Minerals
Vitamins
Vitamin E
4.2mg · 28% DV
Biotin
4.76µg · 16% DV
B1
0.18mg · 15% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1.73mg · 75% DV
Copper
0.48mg · 53% DV
Phosphorus
81mg · 12% DV
Magnesium
46mg · 11% DV
Potassium ⭐
190mg · 6% DV
Sodium
0mg · 0% DV
Raw shelled hazelnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw shelled hazelnut
To burn the 176 calories in 1 ounce (medium) (28 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 shelled hazelnut?
Raw shelled hazelnuts are the edible kernels of the hazel tree, removed from their hard outer shells and left unroasted; a thin brown skin may remain. They are eaten as a snack or added to recipes, while roasting is also common in hazelnut-growing regions and brings out a deeper flavour.
Their taste is gently sweet and nutty, with a crisp bite. Stir them into porridge or yoghurt, or use them in baking and salads. They provide fibre, vitamin E and mostly unsaturated fats, but are energy-dense, so a small handful makes a practical snack; pair them with fresh fruit for a simple option.
How Nutritious Is Raw shelled hazelnut?
Nutrient density
Very 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 shelled hazelnut Processed?
NOVA 2
Minimally Processed
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 shelled hazelnut Contain Allergens?
Contains these allergens:
Which Diets Is Raw shelled hazelnut 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 shelled hazelnut Fat Profile
SATURATED
1.26g
MONOUNSATURATED
13.05g
POLYUNSATURATED
2.21g
Omega 6:3 ratio 109:1
Above the ideal 4:1 (109:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.