Calories in Hazelnuts: Per 100 g, Per Serving & Nutrition Facts
How many calories in hazelnuts: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 628 kcal | 188 kcal |
| Energy (kilojoules) | 2,628 kJ | 788 kJ |
| Protein | 15 g | 4.5 g |
| Fat | 61 g | 18 g |
| incl. saturated | 4.5 g | 1.3 g |
| Total carbohydrates | 17 g | 5 g |
| incl. sugars | 4.3 g | 1.3 g |
| incl. fiber | 9.7 g | 2.9 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
628 kcal (2,628 kJ) per 100 g · P/F/C 15/61/17 g
Serving (handful, 30 g) — 188 kcal (788 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: high
Are hazelnuts healthy?
Yes, with an eye on the portion. On their nutrient profile, hazelnuts get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 7% of the fat — 1.3 g per serving.
- Fiber: 2.9 g per serving — 12% of the 25 g a day the WHO recommends.
Against
- Calorie-dense: 628 kcal per 100 g — a serving (handful, 30 g) is already 188 kcal.
A typical serving (handful, 30 g) has 188 kcal, 4.5 g protein, 18 g fat and 5 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Hazelnuts are rich in vitamin E and monounsaturated fat — calorie-dense, like all nuts, so portions matter.
protein 9%fat 86%carbs 5%
Vitamins and minerals in hazelnuts
Per 100 g, the standouts are manganese — 6.2 mg, 269% of the Daily Value (#1 of 16 in our nuts & seeds section); copper — 1.7 mg, 191% of the Daily Value; vitamin E — 15 mg, 100% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin C | 6.3 mg | 1.9 mg | 2% |
| Vitamin E | 15 mg | 4.5 mg | 30% |
| Vitamin K | 14 mcg | 4.3 mcg | 4% |
| Thiamin (B1) | 0.64 mg | 0.19 mg | 16% |
| Riboflavin (B2) | 0.11 mg | 0.03 mg | 3% |
| Niacin (B3) | 1.8 mg | 0.54 mg | 3% |
| Vitamin B6 | 0.56 mg | 0.17 mg | 10% |
| Folate (B9) | 113 mcg | 34 mcg | 8% |
| Potassium | 680 mg | 204 mg | 4% |
| Calcium | 114 mg | 34 mg | 3% |
| Magnesium | 163 mg | 49 mg | 12% |
| Phosphorus | 290 mg | 87 mg | 7% |
| Iron | 4.7 mg | 1.4 mg | 8% |
| Zinc | 2.5 mg | 0.74 mg | 7% |
| Copper | 1.7 mg | 0.52 mg | 57% |
| Manganese | 6.2 mg | 1.9 mg | 81% |
| Selenium | 2.4 mcg | 0.72 mcg | 1% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Nuts, hazelnuts or filberts” (FDC ID 170581, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Hazelnuts calories by weight, 20–150 g
30 g of hazelnuts has 188 calories and 50 g has 314. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 126 | 3 / 12 / 3.3 | 1.9 |
| 30 g — typical serving | 188 | 4.5 / 18 / 5 | 2.9 |
| 50 g | 314 | 7.5 / 31 / 8.4 | 4.9 |
| 100 g | 628 | 15 / 61 / 17 | 9.7 |
| 150 g | 942 | 23 / 92 / 25 | 15 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 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.
Hazelnuts: swaps and alternatives
No need to swap: hazelnuts already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 4.3 g (red is over 22.5 g), saturated fat 4.5 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of hazelnuts.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Hazelnuts | A | 188 | 4.5 | 2.9 |
| Almond Butter | A | 184 | 6.3 | 3.1 |
| Walnuts | A | 196 | 4.5 | 2 |
| Almonds | A | 174 | 6.3 | 3.8 |
Hazelnuts vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pistachios | 562 | 20 / 45 / 27 |
| Peanuts | 567 | 26 / 49 / 16 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Hazelnuts | 628 | 15 / 61 / 17 |
| Brazil Nuts | 659 | 14 / 67 / 12 |
| Pecans | 691 | 9.2 / 72 / 14 |
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 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, 5% carbs and 86% 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 a serving (handful, 30 g).
What vitamins and minerals are in hazelnuts?
Per 100 g, hazelnuts are richest in manganese (6.2 mg, 269% DV), copper (1.7 mg, 191% DV), vitamin E (15 mg, 100% DV) — from USDA FoodData Central record 170581.
How much fiber is in hazelnuts?
100 g of hazelnuts has 9.7 g of fiber; a serving (handful, 30 g) has 2.9 g — 12% of the 25 g a day the WHO recommends.