Hazelnuts nutrition facts
Per 1 cup, whole · 135 g
of a 2,000 cal day
- Protein20g9% of calories
- Carbs23g10% of calories
- Fat82g81% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Hazelnuts (1 cup, whole, 135 g) has 848 calories, with 20 g of protein, 23 g of carbohydrates and 82 g of fat. Most of its energy comes from fat (81% of calories). It is high in protein (40% DV), dietary fiber (47% DV) and Vitamin E (135% DV). Keep an eye on saturated fat, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber47%
- Vitamin E135%
- Thiamine72%
- Vitamin B658%
- Folate (B9)38%
Good source of
10–19% of the daily value
- Vitamin K16%
- Riboflavin (B2)12%
- Niacin15%
- Choline11%
- Calcium15%
Watch
20%+ of the daily value
- Saturated fat30%
Vitamins & minerals
Amounts for 1 cup, whole (135 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 9 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 20 mg | 135% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 1 mg | 72% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 153 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 154 mg | 15% |
| Iron | 6 mg | 79% |
| Potassium | 918 mg | 20% |
| Magnesium | 220 mg | 52% |
| Phosphorus | 392 mg | 56% |
| Zinc | 3 mg | 30% |
| Copper | 2 mg | 259% |
| Manganese | 8 mg | 362% |
| Selenium | 3 μg | 6% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 15 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 62 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 11 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
183 calHazelnuts (dry roasted, unsalted)1 oz−665 cal
180 calPlanters Hazelnuts & Cashews, Espresso/Cocoa Flavored¼ cup−668 cal
200 calKroger Hazelnuts, Roasted, Chopped¼ cup−648 cal
310 calBasse Noisettes Hazelnuts½ cup−538 cal
180 calLaurel Hazelnuts, Roasted Salted21 nuts−668 cal
190 calBasse Toasted Hazelnuts¼ cup−658 cal
Burning 848 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 161minWalking (3.5 mph)
- 102minCycling (moderate)
- 71minRunning (6 mph)
- 119minSwimming laps
Common questions
How many calories are in Hazelnuts?
One serving of Hazelnuts (1 cup, whole) has 848 calories, which works out to 628 calories per 100 g. That is about 42% of a 2,000-calorie day.
Are Hazelnuts high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Hazelnuts keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hazelnuts?
0 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Hazelnuts?
5.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
