Calories in Hazelnuts: Per 100 g, Per Serving & Nutrition Facts
628 kcal per 100 g · Nutri-Score A
Serving (handful, 30 g) — 188 kcal · P/F/C 15/61/17 g
sugar: low saturated fat: medium salt: low fiber: high
Hazelnuts are rich in vitamin E and monounsaturated fat — calorie-dense, like all nuts, so portions matter.
How many calories in hazelnuts: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 628 kcal | 188 kcal |
| Protein | 15 g | 4.5 g |
| Fat | 61 g | 18 g |
| incl. saturated | 4.5 g | 1.3 g |
| Carbohydrates | 17 g | 5.1 g |
| incl. sugars | 4.3 g | 1.3 g |
| Fiber | 9.7 g | 2.9 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 9%fat 81%carbs 10%
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Hazelnuts: nutrition highlights
It has 2.9 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, hazelnuts gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's calorie-dense — 628 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (handful, 30 g) is 188 kcal — roughly 62 min of easy walking or 24 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Hazelnuts
There's no swap in our base that is clearly better at the same calories — hazelnuts is already one of the better choices in its category.
Hazelnuts vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Almonds | 579 | 21 / 50 / 9 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Almond Butter | 614 | 21 / 56 / 9 |
| Hazelnuts | 628 | 15 / 61 / 17 |
| Walnuts | 654 | 15 / 65 / 7 |
| Brazil Nuts | 659 | 14 / 67 / 4.2 |
FAQ
How many calories are in 100 g of hazelnuts?
100 g of hazelnuts has 628 calories, with 15 g protein, 61 g fat and 17 g carbohydrates (9.7 g fiber).
How many calories are in a serving of hazelnuts?
A serving (handful, 30 g) has 188 calories: 4.5 g protein, 18 g fat and 5.1 g carbs.
What are the macros of hazelnuts?
Per 100 g: 15 g protein, 17 g carbs and 61 g fat. By calories that's about 9% protein, 10% carbs and 81% fat.
How long do you have to walk to burn a serving of hazelnuts?
About 62 min of easy walking or 24 min of cycling for a 70 kg (154 lb) person — that's the 188 calories in one serving (handful, 30 g).