Calories in Hazelnuts: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Hazelnuts are energy-dense tree nuts with 628 calories per 100g, making portion control essential if you are tracking macros. A 1 oz (28g) serving provides about 178 calories with 4.2g of protein, 6.5g of carbs, 15.1g of fat, and 2.8g of fiber. Zero sugar per serving is a standout trait. Hazelnuts are nutritionally dense in a way that goes beyond just calories. They deliver exceptional amounts of calcium (441mg per 100g), magnesium (235mg per 100g), potassium (738mg per 100g), and phosphorus (411mg per 100g). They also provide a solid 9.8g of dietary fiber per 100g, making them one of the higher-fiber nut options. Hazelnuts are a plant-based food with no cholesterol.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 nut (0g) | 2.5 | 0.1g | 0.1g | 0.2g | 0g |
| 1 oz (28g) | 178.4 | 4.2g | 6.5g | 15.1g | 2.8g |
| 100g | 628 | 14.9g | 23g | 53g | 9.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 628 | 31% |
| Protein | 14.9g | 30% |
| Total Fat | 53g | 68% |
| Total Carbohydrates | 23g | 8% |
| Dietary Fiber | 9.8g | 35% |
| Sugars | 0g | |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 441mg | 34% |
| Iron | 3.1mg | 17% |
| Potassium | 738mg | 16% |
| Vitamin B6 | 0.6mg | 35% |
| Magnesium | 235mg | 56% |
| Phosphorus | 411mg | 33% |
| Zinc | 2.1mg | 19% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.2mg | 20% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Hazelnuts
Hazelnuts are one of the most mineral-dense nuts available. The calcium content (441mg per 100g) is exceptionally high for a plant food, which is significant for anyone focused on bone health who may not consume much dairy. Magnesium at 235mg per 100g supports muscle contraction, nerve function, protein synthesis, and sleep quality. Low magnesium is common in athletes and can negatively impact performance and recovery, making hazelnuts a useful dietary tool.
Potassium at 738mg per 100g helps maintain proper fluid balance and supports cardiovascular function. Getting enough potassium is important for managing blood pressure and offsetting the effects of high sodium intake. Phosphorus (411mg per 100g) fuels ATP production and supports bone mineral density.
The fat in hazelnuts (53g per 100g) is predominantly unsaturated, making it heart-healthy. Iron at 3.1mg per 100g contributes to oxygen transport in the blood, which is important for endurance and recovery. The high fiber content (9.8g per 100g) slows digestion, promotes satiety, and supports gut health. Zinc (2.1mg per 100g) plays a role in hormone production and immune function. Thiamin, riboflavin, niacin, and vitamin B6 provide a full spectrum of B vitamins to support energy metabolism.
Dietary Considerations
Hazelnuts are naturally vegan, vegetarian, gluten-free, and paleo-friendly. They are a whole food with no additives or preservatives when purchased raw or dry-roasted. The carb content (23g per 100g) is higher than almonds or macadamia nuts, which limits their keto suitability in large amounts, but a 1 oz serving (6.5g net carbs minus 2.8g fiber) can fit within a moderate keto budget. The high calorie density (628 per 100g) demands careful portioning on a cut. For bulking or adding healthy fats to a diet, hazelnuts are an excellent whole food option. They are a common allergen for people with tree nut allergies.
Daily Intake (100g)
100g of hazelnut provides 31% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in hazelnuts?
Hazelnuts have 628 calories per 100g. A standard 1 oz (28g) serving contains about 178 calories. A single hazelnut has roughly 2.5 calories.
Are hazelnuts good for weight loss?
Hazelnuts can fit into a weight loss diet in controlled portions. The high fat and calorie content (628 per 100g) requires careful tracking, but the fiber (9.8g per 100g) and protein (14.9g per 100g) help promote satiety. Stick to a 1 oz serving to keep calories in check.
How much protein in hazelnuts?
Hazelnuts contain 14.9g of protein per 100g. A 1 oz (28g) serving provides 4.2g of protein, making them a decent plant-based protein source when combined with other foods.
Are hazelnuts high in calcium?
Yes. Hazelnuts are one of the best plant-based sources of calcium, providing 441mg per 100g. A 1 oz serving provides about 125mg, which is a meaningful contribution toward the daily recommended intake.
Are hazelnuts keto-friendly?
Hazelnuts are moderate in carbs at 23g per 100g (net carbs around 13g after fiber). A 1 oz serving has about 3.7g net carbs, which can fit into a keto diet in small amounts. Macadamia nuts and pecans are lower-carb alternatives if keto is strict.
How do hazelnuts compare to almonds?
Both are calorie-dense tree nuts. Almonds have 579 calories per 100g versus hazelnuts' 628. Hazelnuts have more calcium (441mg vs. around 264mg) and more potassium, while almonds have a higher protein content per gram. Both are excellent whole food fat sources.
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