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Roasted Salted Hazelnuts Calories
Healthy fats, protein, fiber, vitamin E, salty snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted Salted Hazelnuts (30 g) has 191 calories. That works out to 635 calories per 100 g. It contains 5 g of carbs, 4.4 g of protein, 17.5 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.
Roasted Salted Hazelnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
191
KCAL / 30G
Carbs
5g
· 2% DV
Protein
4.4g
· 9% DV
Fat
17.5g
· 22% 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%
Roasted Salted Hazelnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 191 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 4.4 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 Roasted Salted Hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 191 kcal |
| 1 piece (whole) | 2.5 g | 16 kcal |
| 1 tablespoon (chopped) | 8 g | 51 kcal |
| 1 serving (small) | 15 g | 95 kcal |
| 10 piece (whole) | 25 g | 159 kcal |
| 1 pack (medium) | 40 g | 254 kcal |
| 1 serving (large) | 50 g | 318 kcal |
| 1 pack (large) | 80 g | 508 kcal |
| 100 g | 100 g | 635 kcal |
| 1 cup (whole) | 120 g | 762 kcal |
Calculated from 635 calories per 100 g.
Frequently Asked Questions About Roasted Salted Hazelnuts
Are roasted salted hazelnuts healthy?
Yes, roasted salted hazelnuts provide fibre, protein and mostly unsaturated fats. The added salt is the main drawback, especially if you eat salty foods often; unsalted hazelnuts are a better everyday choice.
How many roasted salted hazelnuts should you eat a day?
A typical serving is about 30 g, or a small handful. Portion them into a bowl rather than eating from the packet, and account for the salt in the rest of your meals.
Do roasted salted hazelnuts cause weight gain?
Eating more roasted salted hazelnuts than you need can contribute to weight gain because they are energy-dense. Their small size makes it easy to eat a large portion, so measuring out a handful can help.
How should you store roasted salted hazelnuts?
Keep roasted salted hazelnuts in an airtight container in a cool, dry place away from sunlight and heat. Exposure to air can make them lose their crunch and their natural oils turn rancid sooner.
How can you tell if roasted salted hazelnuts have gone bad?
Discard roasted salted hazelnuts if they smell like stale or rancid oil, taste bitter, or have become damp and soft. Any visible mould or signs of insects are also reasons to throw them away.
Can you freeze roasted salted hazelnuts?
Yes, roasted salted hazelnuts freeze well in an airtight, freezer-safe container. Let them come to room temperature while still sealed before opening; this helps prevent condensation from making them soft.
Do you need to remove the skin from roasted salted hazelnuts?
No, the thin brown skin on roasted salted hazelnuts is edible and does not need to be removed. If you dislike its slightly bitter taste, rub the nuts between your hands to loosen some of it.
Are roasted salted hazelnuts as nutritious as raw hazelnuts?
They are similar, but not identical. Roasting changes the flavour and can affect some heat-sensitive nutrients, while salting adds sodium; raw hazelnuts avoid the added salt.
How can you make roasted salted hazelnuts less salty?
Wipe or shake off loose surface salt with a clean, dry cloth. A brief rinse can remove more, but it softens the nuts; dry them gently in a low oven if you want to restore some crunch.
Can you use roasted salted hazelnuts in baking?
Yes, roasted salted hazelnuts work well in biscuits, cakes and savoury dishes. Chop them before adding, and reduce or omit the recipe’s added salt so the finished food does not become too salty.
Roasted Salted Hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.59mg · 31% DV
Biotin
6.3µg · 21% DV
B6
0.17mg · 10% DV
B1
0.11mg · 9% DV
Minerals
Manganese
1.86mg · 81% DV
Copper
0.51mg · 57% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
204mg · 6% DV
Sodium
117mg · 5% DV
Roasted Salted Hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Salted Hazelnuts
To burn the 191 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 Roasted Salted Hazelnuts?
Roasted salted hazelnuts are shelled hazelnuts toasted until crisp and seasoned with salt. Hazelnuts are closely associated with Türkiye, especially the Black Sea region, and roasting brings out their warm, distinctive flavour.
Enjoy them by the handful as a snack, add them to a trail mix, or scatter them over salads and porridge for crunch. They have a crisp bite and a rich, nutty taste, with a nutritional profile centred on fats and also providing protein and fibre. They are energy-dense, so a small portion alongside fresh fruit makes a satisfying snack without turning it into a large handful.
How Nutritious Is Roasted Salted Hazelnuts?
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 Roasted Salted 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 Salted Hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Roasted Salted 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 Salted Hazelnuts Fat Profile
SATURATED
1.35g
MONOUNSATURATED
13.68g
POLYUNSATURATED
2.37g
Omega 6:3 ratio 78:1
Above the ideal 4:1 (78:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.