1 serving (medium) of Roasted Hazelnuts (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 5.1 g of carbs, 4.5 g of protein, 18.3 g of fat and 3 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.

What is Roasted Hazelnuts?

Roasted Hazelnuts are whole hazelnut kernels heated until their flavour deepens and the skins may loosen. Hazelnuts are strongly associated with Turkey’s Black Sea region, one of the world’s major growing areas, and are also a familiar ingredient in European cooking. They’re eaten by the handful, chopped into baked goods, or paired with chocolate.

Roasting brings out a warm, buttery aroma and a crisp bite. Enjoy them as a snack, stir them into porridge or yoghurt, or sprinkle chopped nuts over salads and desserts. They provide mostly fat, along with fibre and protein, so a small handful can be satisfying; choose unsalted nuts if you want more control over the salt in a snack.

Roasted Hazelnuts Nutrition Facts

Selected: 100 g

628

KCAL / 100G

Carbs

17g

· 6% DV

Protein

15g

· 30% DV

Fat

61g

· 78% DV

Fiber

10g

· 36% 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%

Roasted Hazelnuts Vitamins & Minerals

Vitamins

Vitamin E

15mg · 100% DV

Biotin

12µg · 40% DV

0.6mg · 35% DV

Folate

113µg · 28% DV

Minerals

Manganese

6mg · 261% DV

Copper

2mg · 222% DV

Phosphorus

290mg · 41% DV

Magnesium

163mg · 39% DV

How Nutritious Is Roasted Hazelnuts?

Nutrient density

Very high

80/ 100

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

53/ 100

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.

Roasted Hazelnuts Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Roasted Hazelnuts

To burn the 628 calories in 100 g:

🚶

155min

Walking (5 km/h)

🏃

64min

Running (8 km/h)

🚴

85min

Cycling

🏊

73min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Roasted Hazelnuts 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 Roasted Hazelnuts Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Roasted 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

Roasted Hazelnuts Fat Profile

SATURATED

4.5g

MONOUNSATURATED

46.6g

POLYUNSATURATED

7.9g

⚖️

Omega 6:3 ratio 86.7:1

Above the ideal 4:1 (86.7:1).

Compare Roasted Hazelnuts

🌰vs🥜

Roasted Hazelnuts vs Peanuts61 kcal more per 100 g

→🌰vs🥜

Roasted Hazelnuts vs Walnut26 kcal fewer per 100 g

→🌰vs🥜

Roasted Hazelnuts vs Almond49 kcal more per 100 g

→🌰vs🌻

Roasted Hazelnuts vs Sunflower seeds44 kcal more per 100 g

→

Foods Similar to Roasted Hazelnuts

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Roasted Hazelnuts

How do you roast hazelnuts at home?

Roast hazelnuts in a single layer in a dry pan or on a baking tray, stirring or shaking them so they brown evenly. Watch closely to prevent scorching. Let them cool before rubbing them in a clean towel to loosen the skins.

Do you need to remove the skins from roasted hazelnuts?

No, the thin skins on roasted hazelnuts are edible. They can add a slightly bitter, tannic note, so some recipes call for removing them for a milder flavor or smoother texture. Rub the cooled nuts in a clean towel to remove loose skin.

How should you store roasted hazelnuts?

Keep roasted hazelnuts in an airtight container in a cool, dry place, away from light and heat. Their natural oils can pick up stale flavors when exposed to air. For longer storage or in warm weather, keep the sealed container in the refrigerator.

Can you freeze roasted hazelnuts?

Yes, roasted hazelnuts freeze well when protected from air and moisture in a sealed freezer-safe container or bag. Take out only what you need, and let it come to room temperature while still covered to reduce condensation on the nuts.

How can you tell if roasted hazelnuts have gone rancid?

Rancid roasted hazelnuts may smell like old oil, paint, or stale nuts and can taste sharply bitter. Discard them if you notice that smell or taste, or if there is visible mold or dampness. Fresh roasted hazelnuts should smell pleasantly nutty.

Are roasted hazelnuts healthier than raw hazelnuts?

Roasted hazelnuts are not automatically healthier than raw hazelnuts; roasting mainly changes their flavor and crunch. Dry-roasted nuts retain their characteristic nutrients, while added salt or oil changes what comes with them. Choose based on taste and how you plan to use them.

Why do recipes use roasted hazelnuts instead of raw hazelnuts?

Recipes often use roasted hazelnuts because roasting deepens their nutty aroma and makes them crisp, which stands out in baked goods, salads, and sauces. Chopped roasted hazelnuts also add a toasted flavor to chocolate desserts and homemade granola.

Can you eat the skin on roasted hazelnuts?

Yes, the papery skin on roasted hazelnuts is safe to eat. Its slightly bitter taste is more noticeable in some preparations, so recipes for smooth nut butter or delicate desserts may call for removing it. Rubbing the cooled nuts in a towel helps.

How many roasted hazelnuts should you eat in a day?

A typical serving of roasted hazelnuts is about 30 grams, roughly a small handful. Since they are easy to keep snacking on, portioning them into a bowl rather than eating from a large bag can help you avoid mindless overdoing it.

Do roasted hazelnuts cause weight gain?

Roasted hazelnuts do not cause weight gain by themselves, but their energy density makes large portions easy to overeat. Having a measured handful as a snack or adding a modest amount to a meal can make them easier to fit into your usual eating pattern.

Have another question about Roasted Hazelnuts?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026