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Sea-salted hazelnuts Calories
Source of healthy fats and vitamin E
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Sea-salted hazelnuts (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 2.7 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.
Sea-salted hazelnuts 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
2.7g
· 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%
Sea-salted hazelnuts 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 | 112 mg | 5% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.7 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 Sea-salted hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 176 kcal |
| 15 g | 15 g | 94 kcal |
| 30 g | 30 g | 188 kcal |
| 40 g | 40 g | 251 kcal |
| 60 g | 60 g | 377 kcal |
| 100 g | 100 g | 628 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Sea-salted hazelnuts
Are sea-salted hazelnuts good for you?
Yes, sea-salted hazelnuts provide vitamin E and mostly unsaturated fats, but their added salt means they contain more sodium than plain hazelnuts. They can be a satisfying snack, especially when you keep the portion modest.
Are sea-salted hazelnuts roasted or raw?
Sea-salted hazelnuts are usually roasted before or after the salt is added, which gives them a firmer texture and toasted flavor. Some products may use unroasted nuts, so the preparation can vary by brand.
How are sea-salted hazelnuts made?
Sea-salted hazelnuts are made by coating hazelnuts with salt; many versions are also roasted. The salt may be added before or after roasting, so the seasoning can cling differently and taste stronger or milder.
How should you store sea-salted hazelnuts?
Store sea-salted hazelnuts in an airtight container in a cool, dry place away from sunlight. For longer storage, refrigerate or freeze them; limiting exposure to air and warmth helps prevent their natural oils from turning rancid.
Can you use sea-salted hazelnuts in baking?
Yes, chopped sea-salted hazelnuts work well in cookies, brownies, cakes, and chocolate desserts. Reduce the recipe’s added salt, since the nuts already contribute seasoning, and add them near the end to preserve their crunch.
Can you eat the skin on sea-salted hazelnuts?
Yes, the thin brown skin on sea-salted hazelnuts is edible and contributes some fiber. It can taste slightly bitter, so rub the nuts in a clean towel after roasting if you prefer to remove some of it.
Can you wash the salt off sea-salted hazelnuts?
Yes, a quick rinse can remove some salt from the surface of sea-salted hazelnuts. It also makes them damp and less crunchy, so eat them promptly or dry them thoroughly before storing.
Can sea-salted hazelnuts be used instead of plain hazelnuts in recipes?
Yes, sea-salted hazelnuts can replace plain hazelnuts in many savory dishes and desserts, but their seasoning changes the result. Cut back on other salt, especially in sauces, doughs, and recipes with delicate flavors.
Are sea-salted hazelnuts a good choice if you have high blood pressure?
Sea-salted hazelnuts may be a less suitable choice than unsalted nuts because added salt increases sodium intake. If you have been told to limit sodium, choose unsalted hazelnuts; ask your healthcare professional about your personal limit.
How many sea-salted hazelnuts should you eat in a day?
About 28 grams is a typical single serving of sea-salted hazelnuts. Measure a portion rather than eating from the bag, since the salt and the nuts can add up quickly when you snack repeatedly.
Sea-salted hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.2mg · 28% DV
B1
0.18mg · 15% DV
B6
0.16mg · 9% DV
Folate
31.64µg · 8% 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
112mg · 5% DV
Sea-salted hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea-salted hazelnuts
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 Sea-salted hazelnuts?
Sea-salted hazelnuts are shelled hazelnuts, usually roasted and lightly seasoned with sea salt. Hazelnuts have long been associated with Turkey’s Black Sea region, though they are enjoyed around the world as a snack and used in cooking.
Roasting brings out their rich, gently sweet flavour; the nuts stay crisp, with salt adding a savoury edge. Eat them by the handful, serve them with drinks, or scatter a few over salads and roasted vegetables. They are rich in fats and vitamin E, and provide fibre and protein, so they are filling but energy-dense. A small bowl makes it easier to keep portions modest, especially alongside other snacks.
How Nutritious Is Sea-salted 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 Sea-salted hazelnuts Processed?
NOVA 3
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 Sea-salted hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Sea-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
Sea-salted hazelnuts Fat Profile
SATURATED
1.26g
MONOUNSATURATED
12.8g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 72.7:1
Above the ideal 4:1 (72.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.