1 serving (medium) of 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, 17.8 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.

What is Salted Hazelnuts?

Salted Hazelnuts are shelled hazelnut kernels seasoned with salt, making a simple, ready-to-eat snack. Their rich, gently sweet, toasted flavour balances the salt, while the thin brown skins add a slightly firm bite. They are enjoyed in hazelnut-growing regions and are also familiar in snack bowls and shops around the world.

Serve them by themselves, alongside dried fruit, or with drinks; they can also add crunch to a salad or a cheese board. Hazelnuts provide mostly unsaturated fats, along with fibre and some protein, so a small handful can be satisfying. They are energy-dense, and the salt can add up, so choose a modest portion or mix them with unsalted nuts if you want a milder snack.

Salted Hazelnuts Nutrition Facts

Selected: 100 g

635

KCAL / 100G

Carbs

16.7g

· 6% DV

Protein

14.5g

· 29% DV

Fat

59.5g

· 76% DV

Fiber

9.7g

· 35% 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%

Salted Hazelnuts Vitamins & Minerals

Vitamins

Vitamin E

15.3mg · 102% DV

Biotin

18µg · 60% DV

0.56mg · 33% DV

0.35mg · 29% DV

Minerals

Manganese

6mg · 261% DV

Copper

2mg · 222% DV

Phosphorus

290mg · 41% DV

Magnesium

163mg · 39% DV

How Nutritious Is Salted Hazelnuts?

Nutrient density

High

70/ 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

52/ 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.

Salted 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 Salted Hazelnuts

To burn the 635 calories in 100 g:

🚶

157min

Walking (5 km/h)

🏃

65min

Running (8 km/h)

🚴

86min

Cycling

🏊

74min

Swimming

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

Is 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 Salted 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 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

Salted Hazelnuts Fat Profile

SATURATED

4.5g

MONOUNSATURATED

45.6g

POLYUNSATURATED

7.8g

⚖️

Omega 6:3 ratio 85.6:1

Above the ideal 4:1 (85.6:1).

Compare Salted Hazelnuts

🥜vs🥜

Salted Hazelnuts vs Peanuts68 kcal more per 100 g

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Salted Hazelnuts vs Walnut19 kcal fewer per 100 g

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Salted Hazelnuts vs Almond56 kcal more per 100 g

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Salted Hazelnuts vs Sunflower seeds51 kcal more per 100 g

→

Foods Similar to Salted 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 Salted Hazelnuts

Are salted hazelnuts healthy?

Yes, salted hazelnuts provide protein, fiber and mostly unsaturated fats, but the added salt raises their sodium content compared with plain hazelnuts. Choose unsalted hazelnuts if you are trying to limit sodium.

How do you make salted hazelnuts at home?

To make salted hazelnuts, lightly moisten shelled hazelnuts, toss them with salt, then spread them in a single layer on a baking tray. Roast, stirring occasionally, and let them cool completely before storing.

Are salted hazelnuts roasted or raw?

Most salted hazelnuts are roasted before or during salting, which gives them a crisp texture and toasted flavor. Products vary, though, so salted hazelnuts can also be made from raw kernels at home.

How should you store salted hazelnuts?

Keep salted hazelnuts in an airtight container in a cool, dry place away from sunlight and the stove. After opening a package, limiting their exposure to air and moisture helps preserve their crispness and flavor.

Can you freeze salted hazelnuts?

Yes, salted hazelnuts can be frozen in an airtight, freezer-safe container. Let them come to room temperature while still covered after thawing; this reduces condensation, which can make the nuts lose their crisp texture.

Why do salted hazelnuts taste bitter?

The thin brown skin on hazelnuts can taste slightly bitter, but a strong rancid or paint-like flavor may mean the nuts’ oils have spoiled. Discard salted hazelnuts if they smell stale or taste sharply unpleasant.

How can you remove salt from salted hazelnuts?

Brush or wipe salted hazelnuts with a clean, dry cloth to remove some surface salt. A quick rinse can remove more, but it may soften the nuts; dry them thoroughly and briefly re-crisp them before eating.

Do salted hazelnuts raise blood pressure?

They can contribute to higher blood pressure when they add too much sodium to your diet. Salt levels vary by product, so if you have high blood pressure, discuss your sodium intake with your doctor or dietitian.

Are salted hazelnuts good for weight loss?

They can fit into a weight-loss eating plan, but salted hazelnuts are energy-dense and easy to overeat by the handful. Put a modest portion in a bowl instead of snacking straight from the bag.

Can you eat the skins on salted hazelnuts?

Yes, the thin brown skins on salted hazelnuts are edible, and there is no need to peel them. If their slightly bitter taste bothers you, rub roasted hazelnuts in a clean towel to loosen some of the skins.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026