Calories in hazelnuts
A typical serving of hazelnuts provides about 176 calories. Here are the full macros and nutrition facts.
Per serving · 21 hazelnuts (28 g)
Calories
176kcal
Protein
4.2g
Carbs
4.7g
Fat
17g
Per 100 g
| Calories | 628 kcal |
| Protein | 15 g |
| Carbs | 16.7 g |
| Fat | 60.8 g |
| Saturated fat | 4.5 g |
| Fiber | 9.7 g |
| Sugars | 4.3 g |
| Sodium | 0 mg |
Data based on Open Food Facts and public nutrition databases.
Hazelnuts are the fruit of the Corylus shrub and are famous for their perfect pairing with chocolate. They are an excellent source of folate.
Nutritional benefits
- Excellent source of folate for the nervous system
- High in metabolic manganese
- Rich in proanthocyanidins (antioxidants)
How to prepare it
- 1.Toast to intensify their distinct flavor
- 2.Make homemade hazelnut butter
- 3.Chop over desserts or breakfast bowls
Lighter alternatives
Almonds
Similar crunchy texture
Macadamias
Similar high-fat profile
Pecans
Similar sweet nutty flavor
Healthy tip
Roasting at low temperatures preserves their antioxidant properties better than high-heat roasting.
Frequently asked questions
Are they good for pregnancy?
Yes, their high folate content is crucial for healthy fetal development.
Do they help the heart?
Yes, they help increase 'good' HDL cholesterol and reduce vascular inflammation.
Do I need to remove the brown skin?
It's not necessary, although it is often removed in baking for a smoother texture.