Nuts & Seeds
Hazelnuts nutrition facts
A 1 RACC (30 g) serving of hazelnuts provides 192 calories, 4 g protein, 8 g carbohydrate, and 16 g fat — about 8% of its calories from protein, 17% from carbohydrate, and 75% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (30 g)
- Magnesium
- 46.7 mg
- Phosphorus
- 96.3 mg
- Zinc
- 0.70 mg
- Copper
- 0.42 mg
- Manganese
- 1.82 mg
Nutrition highlights
Per 1 RACC (30 g), hazelnuts is an excellent source of Manganese and Copper and a good source of Magnesium.
% of the FDA Daily Value per 1 RACC (30 g) serving.
Key metrics
Nutrient density
Per 100 kcal, hazelnuts delivers about 4% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More potassium than 93% of foods
- More magnesium than 92% of foods
- More fiber than 90% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to hazelnuts by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like hazelnuts are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in hazelnuts?
- A 1 RACC (30 g) serving of hazelnuts has about 192 calories. Per 100 g, it has 641 calories — a very high calorie density.
- How much protein is in hazelnuts?
- Hazelnuts provides about 4 g of protein per 1 RACC (30 g) serving.
- What are the macros in hazelnuts?
- Per serving, hazelnuts has roughly 4 g protein, 8 g carbohydrate, and 16 g fat. By calories, that is 8% protein, 17% carbohydrate, and 75% fat.
- Is hazelnuts high in protein?
- Hazelnuts has a protein density of about 2.1 g per 100 kcal, and 8% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in hazelnuts?
- Per 1 RACC (30 g), hazelnuts is a notable source of Manganese, Copper, and Magnesium. The label above lists the full micronutrient profile with % Daily Values.
Use it
More nuts & seeds
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2515375 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Hazelnuts Nutrition Facts.” https://www.nutrifactshub.com/foods/hazelnuts