Calories in hazelnuts
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of hazelnuts contains 628 kcal, with 15 g of protein, 16.7 g of carbohydrate and 60.8 g of fat.
A typical serving — 1 handful, about 30 g — is roughly 188 kcal.
That is a very calorie-dense food: small amounts carry a lot of energy, and it is easy to under-count.
Nutrition facts
| Nutrient | Per 100 g | 1 handful (30 g) |
|---|---|---|
| Calories | 628 kcal | 188 kcal |
| Protein | 15 g | 4.5 g |
| Carbohydrates | 16.7 g | 5 g |
| Sugars | 4.3 g | 1.3 g |
| Fibre | 9.7 g | 2.9 g |
| Fat | 60.8 g | 18.2 g |
| Saturated fat | 4.5 g | 1.3 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 0 mg |
| Potassium | 680 mg | 204 mg |
| Calcium | 114 mg | 34 mg |
| Iron | 4.7 mg | 1.4 mg |
| Vitamin C | 6.3 mg | 1.9 mg |
| Water | 5 g | 2 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 handful | 30 g | 188 | 4.5 g | 5 g | 18.2 g |
Photograph it instead of looking it up
Wellix identifies hazelnuts on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 157 | 3.7 g | 4.2 g | 15.2 g |
| 50 g | 314 | 7.5 g | 8.4 g | 30.4 g |
| 100 g | 628 | 15 g | 16.7 g | 60.8 g |
| 150 g | 942 | 22.4 g | 25.1 g | 91.1 g |
| 200 g | 1,256 | 29.9 g | 33.4 g | 121.5 g |
| 250 g | 1,570 | 37.4 g | 41.8 g | 151.9 g |
| 300 g | 1,884 | 44.9 g | 50.1 g | 182.3 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For hazelnuts the split is:
- Protein: 15 g × 4 = 60 kcal — 9% of calories
- Carbohydrates: 16.7 g × 4 = 67 kcal — 10% of calories
- Fat: 60.8 g × 9 = 547 kcal — 81% of calories
- Most of the energy in hazelnuts comes from fat (81% of calories).
- It provides 9.7 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 30 g.
What actually changes the number
Hazelnuts are 628 kcal per 100 g, and 20 nuts make a 30 g, 190 kcal handful. Chocolate hazelnut spread is a different food: half sugar, a fifth palm oil, and 13% hazelnut.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of hazelnuts as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Beans, nuts and seeds →
Frequently asked questions
How many calories are in 100 g of hazelnuts?
100 g of hazelnuts contains 628 kcal (15 g protein, 16.7 g carbohydrate, 60.8 g fat), according to USDA reference data.
How many calories are in a serving of hazelnuts?
A typical serving of hazelnuts — 1 handful, about 30 g — has roughly 188 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in hazelnuts?
Hazelnuts: 15 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of hazelnuts equals 200 kcal?
At 628 kcal per 100 g, about 30 g of hazelnuts equals 200 kcal.
Can I track hazelnuts by taking a photo?
Yes. A photo calorie app like Wellix identifies hazelnuts on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 170581: "Nuts, hazelnuts or filberts". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies hazelnuts on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
