Calorie Chart / Fruits / Hazelnut
How Many Calories Are in Hazelnut?
Calculation of the nutritional value & Recommended Dietary Intake of hazelnut
For g and a calorie requirement of kcal
| Calories 204 kcal | Proteins 4.2 g | Lipids 19 g | Carbohydrates 2.1 g |
| 10% | 6% | 28% | 1% |
Health benefits of hazelnut
Hazelnut - 100g
Calories 680 kcal
Proteins 13.9 g
Lipids 63 g
Carbohydrates 7 g
Hazelnut is a high-calorie food, supplying roughly four times more calories than a lean meat portion of the same weight; this makes the term "hazelnut calories" particularly relevant for anyone tracking their daily calorie budget. Those calories are mainly delivered as heart-friendly monounsaturated lipids (around 63 g/100 g), together with 13.9 g of proteins and just 7 g of carbohydrates. Beyond calories, hazelnut provides an excellent dose of vitamin E (antioxidant action), B-vitamins such as folate, and minerals like magnesium, manganese, copper, and phosphorus.
The high-calorie density can be an advantage for athletes who need concentrated fuel and for people trying to gain weight, while the fiber (≈10%) contributes to satiety despite the calorie load. Polyphenols such as tannins and the amino acid arginine are associated with supposed benefits for endothelial function and cognitive health (current evidence remains moderate, hence the use of "supposed"). Finally, the hazelnut tree (Corylus avellana) has been cultivated since antiquity; its kernels were a traditional winter reserve when calories were scarce.
In short, although hazelnut brings many calories, those calories arrive with micronutrients and bioactive compounds that make it a nutrient-dense choice when consumed in reasonable portions.
Tips for incorporating hazelnut into a balanced diet
Because hazelnut packs many calories, portion control is key: 25 g (about a small handful) delivers roughly 170 calories, enough to enrich a snack without letting calories explode. Try sprinkling crushed hazelnut over a bowl of yogurt and fresh fruit—this adds crunch, healthy fats, and balanced calories. Another idea is to blend hazelnut into a homemade pesto and serve it with whole-grain pasta; the complex carbs temper the calorie peak while proteins rise.
For breakfast, mix rolled oats, hazelnut pieces, dried fruit, and a few almond chips to create a custom granola: you control sugars and calories while keeping the palette interesting. If you crave something sweeter, fold ground hazelnut into a batter for a light plain crepe; the nut proteins and fats slow down the absorption of the crepe's carbohydrates so calories are released more gradually.
Remember that hazelnut calories come mostly from fats, so pair them with low-calorie produce such as apple slices or carrot sticks in a snack box; this contrast helps keep the overall calories of the meal under control while providing vitamins and texture variety.
Frequently Asked Questions
- How many calories are in hazelnut?
- Hazelnut provides about 680 kcal per 100 g.
- Are hazelnut calories "good" calories?
- The majority of hazelnut calories come from monounsaturated fats and a fair share of proteins, which are considered better for cardiovascular health and satiety than empty calories from refined sugar.
- Do roasted hazelnuts contain more calories than raw ones?
- Roasting removes only water, so calories per gram rise slightly, but in typical servings (a small handful), the calorie difference is minimal—expect 10–15 kcal at most.
- How many hazelnuts should I eat if I am watching my calories?
- A 25 g portion, about 15–20 kernels, supplies roughly 170 calories—enough to enjoy the benefits without pushing daily calories too high.
- Can hazelnuts help with weight loss despite their calories?
- Yes, studies suggest that moderate nut intake does not promote weight gain because the fats are satiating and some calories are not fully absorbed. However, you still need to account for the calories in your overall budget.
- Are hazelnuts gluten-free and suitable for low-carb diets?
- Hazelnuts are naturally gluten-free and contain only 7 g of carbohydrates per 100 g, so their calories fit well into low-carb or ketogenic meal plans.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
