Hazelnuts
Categories
| Macros | per 100 g |
|---|---|
| Calories | 650 kcal |
| Protein | 14.1 g |
| Fat | 63.5 g |
| Carbs | 5.1 g |
Hazelnuts are the raw seeds of the Corylus tree, eaten on their own as a snack or used extensively in confectionery, nut butters, baked goods and savoury cooking. Per 100 g, raw hazelnuts provide 650 kcal, 14.1 g of protein, 63.5 g of fat and 5.1 g of carbohydrates, with 9 g of dietary fibre and only 4 g of sugars — making them a very low-carbohydrate, high-fat food. They are a notable source of vitamin E (24.98 mg per 100 g), potassium (680 mg), magnesium (160 mg) and folate (81 mcg). No glycemic index value is established for hazelnuts, consistent with their negligible carbohydrate content. Suitable for vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP dietary patterns.
How many calories in hazelnuts?
Raw hazelnuts contain 650 kcal per 100 g, almost entirely from fat. A typical small handful (around 30 g) comes to roughly 195 kcal.
How much vitamin E is in hazelnuts?
Hazelnuts provide 24.98 mg of vitamin E per 100 g, making them one of the more concentrated nut sources of this fat-soluble vitamin. A 30 g serving delivers close to 7.5 mg.
Are hazelnuts keto-friendly?
Yes — hazelnuts contain only 5.1 g of carbohydrates per 100 g, with 9 g of fibre, giving a very low net carb count. Their high fat content (63.5 g per 100 g) makes them well suited to a keto dietary pattern.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 650 kcal |
| Protein | 14.1 g |
| Fat | 63.5 g |
| Carbs | 5.1 g |
| Sugars | 4.0 g |
| Fiber | 9.0 g |
| Starch | 0.70 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 2.7 g |
| Monounsaturated | 48.8 g |
| Polyunsaturated | 7.2 g |
| Trans | 0.018 g |
| Omega-3 | 0.12 g |
| Omega-6 | 7.0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 140 mg |
| Iron | 3.2 mg |
| Magnesium | 160 mg |
| Phosphorus | 300 mg |
| Potassium | 680 mg |
| Sodium | 3.0 mg |
| Zinc | 2.1 mg |
| Copper | 1.4 mg |
| Manganese | 3.5 mg |
| Selenium | 1.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 25.0 mg |
| Thiamin (B1) | 0.39 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 1.1 mg |
| Pantothenic acid (B5) | 1.5 mg |
| Vitamin B6 | 0.56 mg |
| Folate (B9) | 81.0 mcg |
| Vitamin B12 | 0 mcg |
