Hazelnut: Calories, Nutrition Facts, and Health Benefits (2026)

Hazelnuts contain 176 calories per 1 oz (28 g, about 21 nuts), with 4.2 g of protein and 17 g of fat. They provide 2.7 g of fiber and only 1.2 g of sugar, making them a nutrient-dense choice. Rich in vitamin E, they offer 4.2 mg per serving.

This page provides a comprehensive overview of hazelnut nutrition, focusing on their benefits, caloric content, and how they fit into various dietary goals. It includes detailed information on their impact on blood sugar and comparisons with other nuts and seeds.

Hazelnut Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of hazelnuts per 1 oz (28 g, about 21 nuts) and per 100 g.

Values are for 1 oz (28 g, about 21 nuts).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	176	628	9%
Protein	4.2 g	14.9 g	8%
Carbohydrates	4.7 g	16.7 g	2%
Fiber	2.7 g	9.7 g	10%
Sugar	1.2 g	4.3 g	-
Fat	17.0 g	60.8 g	22%
Vitamin C	1.8 mg	6.3 mg	2%
Potassium	190 mg	680 mg	4%
Saturated Fat	1.3 g	4.5 g	6%
Vitamin E	4.2 mg	15.0 mg	28%
Magnesium	46 mg	163 mg	11%

About 10% of hazelnut calories come from carbohydrates, 9% from protein and 81% from fat.

Hazelnut by Health Goal

The by-goal ratings section evaluates hazelnuts based on common dietary objectives, highlighting their suitability for different health goals.

Goal	Rating	Why
Weight loss	Fair	176 calories per serving, with 2.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Good	2.7 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (4.2 g); best as a vitamin-rich choice, not a protein source

Hazelnut and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Hazelnut is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Hazelnut Compares to Other Nuts and Seeds

In the comparison table, hazelnuts are compared with other nuts and seeds to illustrate their nutritional standing.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Hazelnut	628	14.9	60.8	9.7
Almond	579	21.1	49.9	12.5
Walnut	654	15.2	65.2	6.7
Pecan	691	9.2	72.0	9.6

Hazelnut Myths, Checked

Chocolate hazelnut spread is as healthy as hazelnuts , False. Such spreads are mostly sugar and oil with little actual nut.

Hazelnuts are high in carbs , Misleading. An ounce has about 5 g carbs, much of it fiber.

How to Track Hazelnut

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing hazelnut beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log hazelnut accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of hazelnuts?

One ounce of hazelnuts contains 176 calories, providing a calorie-dense option for those looking to increase their energy intake.

Is hazelnut good for weight loss?

Hazelnuts can be beneficial for weight loss due to their high fiber content of 2.7 g per ounce, which promotes satiety.

Can people with diabetes eat hazelnut?

People with diabetes can include hazelnuts in their diet, as they are very low in available carbs, affecting blood sugar minimally.

How much vitamin E is in hazelnut?

Hazelnuts are a good source of vitamin E, offering 4.2 mg per ounce, which supports skin health and acts as an antioxidant.

Is hazelnut high in sugar?

Hazelnuts are low in sugar, containing only 1.2 g per ounce, making them a suitable choice for those monitoring their sugar intake.

Are hazelnuts good for you?

Hazelnuts are nutritious and provide healthy fats, with 17 g of fat per ounce, contributing to heart health and overall well-being.

Key Takeaways

• Hazelnuts contain 176 calories per 1 oz (28 g).
• They provide 4.2 g of protein per serving.
• Hazelnuts have 2.7 g of fiber, aiding digestion.
• They contain only 1.2 g of sugar, making them low in sugar.
• Hazelnuts offer 4.2 mg of vitamin E, supporting antioxidant health.
• They are high in healthy fats, with 17 g per ounce.