How Many Calories in Hazelnuts? Nutrition Facts & Macros
A handful of hazelnuts (28g) has 176 calories
Protein 4.2 g · Carbs 4.7 g · Fat 17 g
Hazelnuts are a nutrient powerhouse — one of the richest food sources of vitamin E (15 mg per 100 g, 100% DV) and rich in manganese and copper. With 75% of their fat being heart-healthy monounsaturated oleic acid (the same type found in olive oil), hazelnuts are among the healthiest nuts you can eat. Famous as the key ingredient in Nutella, praline, and gianduja, they're also a fantastic whole-food snack. Here's everything you need to know about hazelnut calories and macros, based on USDA data.
2628 kJ · per 100 g · Water: 5.31 g
Calorie Calculator: Hazelnuts
28 g Hazelnuts contains 176 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful / 1 oz (28 g) | 176 kcal | 4.2 g | 4.7 g | 17 g |
| 1/4 cup (34 g) | 214 kcal | 5.1 g | 5.7 g | 20.7 g |
| 100 grams | 628 kcal | 15 g | 16.7 g | 60.8 g |
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Hazelnuts — Nutrition Facts
| Hazelnuts | per 100 g |
|---|---|
| Calories | 628 kcal |
| Protein | 14.95 g |
| Fat | 60.75 g |
| Carbs | 16.7 g |
| Saturated Fat | 4.464 g |
| Monounsaturated Fat | 45.65 g |
| Polyunsaturated Fat | 7.92 g |
| Cholesterol | 0 mg |
| Fiber | 9.7 g |
| Sugar | 4.34 g |
| Sodium | 0 mg |
| Potassium | 680 mg |
| Calcium | 114 mg |
| Magnesium | 163 mg |
| Phosphorus | 290 mg |
| Iron | 4.7 mg |
| Zinc | 2.45 mg |
| Manganese | 6.175 mg |
| Selenium | 2.4 mcg |
| Vitamin A | 1 mcg |
| Vitamin C | 6.3 mg |
| Thiamine (B1) | 0.643 mg |
| Riboflavin (B2) | 0.113 mg |
| Niacin (B3) | 1.8 mg |
| Vitamin B6 | 0.563 mg |
| Folate | 113 mcg |
| Vitamin E | 15.03 mg |
| Vitamin K | 14.2 mcg |
| Water | 5.31 g |
Source: USDA FoodData Central (FDC ID: 170581) · Data verified September 2026
Variations
Dry roasted hazelnuts
~646 kcal per 100 g — slightly more than raw (628 kcal). Roasting concentrates nutrients as moisture evaporates. Some vitamin E is lost (~13 mg vs 15 mg raw). Flavor is enhanced with a deeper, nuttier taste. The calorie difference is small.
Blanched hazelnuts
~629 kcal per 100 g — virtually identical to raw (628 kcal). Blanching removes the skin, which contains some fiber and antioxidants. Smoother texture, preferred in baking and confections. Slightly less fiber than raw.
Dietary Perspectives
For Weight Loss
At 628 kcal per 100 g, hazelnuts are very calorie-dense. However, 75% of their fat is monounsaturated oleic acid, and they contain 9.7 g fiber and 14.95 g protein — a combination that promotes satiety. Studies show nut consumers tend to maintain lower body weight. A handful (28 g, ~176 kcal) is a satisfying snack. Key: portion control, as larger amounts add up quickly.
For Athletic Performance
Hazelnuts provide 14.95 g protein per 100 g and are rich in manganese (6.2 mg, 269% DV) and copper (1.7 mg, 189% DV) — minerals crucial for energy metabolism and connective tissue. However, their high fat content (60.75 g) slows digestion, making them unsuitable around training. Best as a between-meal snack for sustained energy. The 680 mg potassium and 163 mg magnesium per 100 g support electrolyte balance.
For Keto
Very keto-friendly with only 7.0 g net carbs per 100 g (16.7 g total carbohydrates minus 9.7 g fiber). A handful (28 g) has approximately 2.0 g net carbs. The fat content (60.75 g per 100 g, 75% monounsaturated) makes hazelnuts ideal for ketogenic macros. One of the best nut choices on keto alongside macadamias and pecans.
Frequently Asked Questions
How many calories are in hazelnuts?
A handful of hazelnuts (28 g, about 21 nuts) contains approximately 176 calories. Per 100 g, raw hazelnuts have 628 calories. A quarter cup (34 g) has about 214 calories. Hazelnuts are calorie-dense due to their high fat content (60.75 g per 100 g), but the fats are predominantly heart-healthy monounsaturated (oleic acid, same as olive oil).
How much protein is in hazelnuts?
Hazelnuts contain 14.95 g of protein per 100 g — moderate among nuts. A handful (28 g) provides about 4.2 g of protein. While lower in protein than almonds (21 g) or peanuts (26 g), hazelnuts compensate with vitamin E and mineral content. Combining with legumes provides complete amino acid coverage.
Are hazelnuts good for weight loss?
Despite being calorie-dense (628 kcal per 100 g), hazelnuts can support weight loss when portion-controlled. Their combination of healthy fats (60.75 g), fiber (9.7 g), and protein (14.95 g) promotes satiety. Studies show that nut consumers tend to have lower body weight. Key: stick to a handful (28 g, 176 kcal) — the fat content makes them very satisfying.
Why are hazelnuts so high in vitamin E?
Hazelnuts are among the richest food sources of vitamin E, with 15.03 mg per 100 g — that's 100% of the Daily Value. A single handful (28 g) provides 4.2 mg (28% DV). Vitamin E is a powerful antioxidant that protects cells from oxidative damage, supports immune function, and promotes skin health. Only a few foods beat them — almonds carry 25.6 mg and sunflower seeds more still.
How many hazelnuts should I eat per day?
A recommended portion is about 21 hazelnuts (28 g, 176 kcal). This provides 4.2 mg of vitamin E (28% DV), excellent fiber, and heart-healthy fats without excessive calories. Some studies suggest up to 40 g daily for cardiovascular benefits. Going beyond 50 g daily adds significant calories (314+ kcal) with diminishing returns.
Hazelnuts vs almonds — what's the difference?
Hazelnuts: 628 kcal, 14.95 g protein, 60.75 g fat, 15 mg vitamin E per 100 g. Almonds: 579 kcal, 21.15 g protein, 49.93 g fat, 25.6 mg vitamin E. Hazelnuts have more fat and calories but almonds carry more vitamin E (25.6 mg vs 15). Almonds have more protein and fiber. Both are excellent for heart health — hazelnuts for vitamin E and oleic acid, almonds for protein and fiber.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hazelnuts | 628 | 14.95 g | 16.7 g | 60.75 g |
| Almonds | 579 | 21.15 g | 21.55 g | 49.93 g |
| Walnuts (Raw) | 654 | 15.23 g | 13.71 g | 65.21 g |
| Cashews (Raw) | 553 | 18.22 g | 30.19 g | 43.85 g |
| Pecans (Raw) | 691 | 9.17 g | 13.86 g | 71.97 g |
per 100 g
Per 100 g, hazelnuts have 628 kcal with 60.75 g fat (mostly monounsaturated) and are among the richest food sources of vitamin E (15 mg, 100% DV). A handful (28 g, 176 kcal) delivers manganese (75% DV) and copper (54% DV) — nutrients most people don't get enough of.
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