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
| Nutrient | Per 1 RACC (30 g) | Per 100 g |
|---|---|---|
| Calories | 192 | 641 |
| Protein | 4 g | 13 g |
| Total carbohydrate | 8 g | 27 g |
| Total fat | 16 g | 53 g |
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
Photo by Jonas Svidras on Pexels
Selecting, storing & prepping hazelnuts
- Selecting
- In-shell hazelnuts should feel heavy for their size and have no rattle when shaken — a loose, rattling nut usually means the kernel has shrunk and dried out inside.
- Storing
- Shelled hazelnuts keep about 4-6 months at room temperature in a sealed container; refrigerating or freezing roughly doubles that, since their oil content is what eventually turns them rancid.
- Prepping
- Toasting hazelnuts and rubbing them in a clean kitchen towel while still warm loosens and removes most of the papery brown skin, which can taste bitter left on.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
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.
- What is the nutritional value of hazelnuts?
- Per 1 RACC (30 g), hazelnuts has 192 calories, 4 g protein, 8 g carbohydrate, and 16 g fat, plus notable amounts of Manganese, Copper, and Magnesium. See the full nutrition facts label above for every vitamin and mineral.
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://nutrifactshub.com/foods/hazelnuts