Hazelnuts: 628 kcal per 100 g - calories and macros

Nutrition information: hazelnuts

Nutrient	Carbs 100 g	% RI*	Handful (30 g)
Energy	628 kcal2628 kJ	31%	188 kcal787 kJ
Fat	60.8 g	87%	18.2 g
of which saturated fatty acids	4.5 g	23%	1.4 g
Carbs	7 g	3%	2.1 g
of which sugars	4.3 g	5%	1.3 g
Fiber	9.7 g	-	2.9 g
Protein	15 g	30%	4.5 g
Salt	0 g	0%	0 g
Water	5.3 g	-	1.6 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in hazelnuts?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
1 tablespoon chopped walnuts8 g	50 kcal	1.2 g	0.6 g	4.9 g
10 hazelnuts14 g	88 kcal	2.1 g	1 g	8.5 g
Handful30 g	188 kcal	4.5 g	2.1 g	18.2 g
100 g	628 kcal	15 g	7 g	60.8 g

Vitamins and minerals

Per 100 g, hazelnuts are highest in vitamin E (125% RI), vitamin B1 (58%), and folate (56%). We show nutrients that provide at least 2% of the RI per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	680 mg	34%
Calcium	114 mg	14%
Magnesium	163 mg	43%
Phosphorus	290 mg	41%
Iron	4.7 mg	34%
Zinc	2.5 mg	25%
Selenium	2.4 µg	4%
Vitamin C	6.3 mg	8%
Vitamin B1 (thiamin)	0.64 mg	58%
Vitamin B2 (riboflavin)	0.11 mg	8%
Vitamin B3 (niacin)	1.8 mg	11%
Vitamin B6	0.56 mg	40%
Folate	113 µg	56%
Vitamin E	15 mg	125%
Vitamin K	14.2 µg	19%

Hazelnuts compared with other foods

Hazelnuts have more calories per 100 g than 91% of the nuts and seeds in our chart. Here are foods in the nuts, seeds, and kernels category with a similar calorie content (kcal per 100 g):

Pumpkin seeds559 kcal
Roasted salted pistachios569 kcal
Almonds579 kcal
Shelled sunflower seeds584 kcal
Roasted unsalted peanuts587 kcal
Roasted salted peanuts587 kcal
Peanut butter598 kcal
Hazelnuts628 kcal
Walnuts654 kcal

Hazelnuts in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

2000 kcal meal plan - day 7: homemade nut and dried apricot mix
2500 kcal meal plan - day 2: fruit salad with mint and hazelnuts
Vegetarian meal plan - day 6: fruit salad with mint and hazelnuts
Vegan meal plan - day 5: homemade nut and dried apricot mix

Recipes with this ingredient

Homemade nut and apricot mix - about 213 kcal per serving
Millet porridge with pear and hazelnuts - about 435 kcal per serving
Fruit salad with mint and hazelnuts – about 228 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a handful of hazelnuts?

A handful of hazelnuts (about 30 g) contains about 188 kcal: 4.5 g protein, 2.1 g carbs, and 18.2 g fat.

How many calories are in 100 g of hazelnuts?

100 g of hazelnuts contains 628 kcal (2628 kJ).

How much protein do hazelnuts contain?

Hazelnuts contain 15 g of protein per 100 g, and a handful of hazelnuts contains about 4.5 g.

How many carbs do hazelnuts contain?

100 g of hazelnuts contains 7 g of digestible carbs, including 4.3 g of sugars, as well as 9.7 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Nuts, hazelnuts or filberts” (NDB 12120). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 26 October 2026. How we prepare our calorie chart.