Hazelnuts vs Almonds: Calories and Nutrition Compared (2026)
Hazelnuts and almonds have distinct nutritional profiles per 100 g.
Hazelnuts contain 646 calories and 15.0 g of protein, while almonds have 579 calories and 21.1 g of protein. Almonds are higher in protein and lower in calories.
Hazelnuts and almonds are both popular nuts known for their health benefits. This comparison highlights their nutritional differences per 100 g, helping you make informed dietary choices.
What Is the Difference Between Hazelnuts and Almonds?
Hazelnuts are small, round nuts with a rich flavor, often used in desserts and confections. They are high in fat and provide a good source of vitamins and minerals. Almonds are oval-shaped nuts that are commonly consumed raw or roasted. They are known for their high protein content and are often used in various culinary applications.
Hazelnuts vs Almonds: Nutrition Side by Side
The following table presents a side-by-side comparison of the nutritional values of hazelnuts and almonds.
| Nutrient (per 100 g) | Hazelnuts (dry roasted) | Almonds (raw) |
|---|---|---|
| Calories | 646 kcal | 579 kcal |
| Protein | 15.0 g | 21.1 g |
| Carbs | 17.6 g | 21.6 g |
| Sugar | 4.9 g | 4.3 g |
| Fat | 62.4 g | 49.9 g |
| Fiber | 9.4 g | 12.5 g |
| Sodium | 0 mg | 1 mg |
Which Is Better, Hazelnuts or Almonds?
For weight loss: Hazelnuts have 646 calories, while almonds have 579 calories, making almonds the better choice for weight loss.
For muscle and protein: Almonds provide 21.1 g of protein compared to hazelnuts' 15.0 g, making almonds the superior option for muscle building.
For low-carb or low-sugar: Hazelnuts have 17.6 g of carbs and 4.9 g of sugar, while almonds have 21.6 g of carbs and 4.3 g of sugar, making hazelnuts slightly lower in both.
How to Track Hazelnuts and Almonds Accurately
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How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Almonds have 21.1 g of protein, while hazelnuts have 15.0 g of protein. Therefore, almonds are higher in protein.
Which has fewer calories?
Almonds contain 579 calories, while hazelnuts contain 646 calories. Thus, almonds have fewer calories.
What is the fat content of hazelnuts?
Hazelnuts have a fat content of 62.4 g per 100 g.
What is the sugar content of almonds?
Almonds contain 4.3 g of sugar per 100 g.
How much fiber do hazelnuts provide?
Hazelnuts provide 9.4 g of fiber per 100 g.
What are the carbohydrate levels in almonds?
Almonds have 21.6 g of carbohydrates per 100 g.
Key Takeaways
- Hazelnuts contain 646 calories per 100 g.
- Almonds contain 579 calories per 100 g.
- Hazelnuts have 15.0 g of protein per 100 g.
- Almonds have 21.1 g of protein per 100 g.
- Hazelnuts contain 62.4 g of fat per 100 g.
- Almonds contain 49.9 g of fat per 100 g.
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