Published by Saura ·
Hazelnuts nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 644 kcal and 14.1 g protein. Reference food and preparation: plain edible hazelnuts. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 30 g edible portion of hazelnuts (plain edible hazelnuts) supplies about 193 kcal, 4.2 g protein and 5.3 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Hazelnuts: nutrition per 100 g and example portion
Reference preparation: plain edible hazelnuts. The exact source name is “Nut, hazelnut” (Fineli food 375). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 30 g example |
|---|---|---|
| Energy | 644 kcal | 193 kcal |
| Protein | 14.1 g | 4.2 g |
| Available carbohydrate (excludes fiber) | 3.4 g | 1 g |
| Fat | 61 g | 18.3 g |
| Saturated fat | 4.5 g | 1.4 g |
| Fiber | 17.5 g | 5.3 g |
How to weigh hazelnuts
Weigh shelled hazelnuts rather than the shell-on purchase. This is a plain-nut reference, not a chocolate-hazelnut spread. Ground nuts and whole nuts can have similar ingredients but very different spoon weights.
Calculate your own hazelnuts portion
For the 30 g example, multiply the source amounts by 30 ÷ 100 = 0.3. The unrounded energy calculation is 644 × 0.3 = 193.2 kcal, displayed as approximately 193 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 30 with your own edible weight. Keep the preparation as plain edible hazelnuts; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Roasting without additions is different from coating in sugar or chocolate. Hazelnut spreads may contain sugar, oils and milk in addition to nuts. Use the spread's label rather than assuming its protein or fiber matches whole hazelnuts.
Meal ideas using hazelnuts
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add chopped hazelnuts to quark and raspberries.
- Use a weighed hazelnut topping on a pear and yogurt bowl.
Compare other nuts, seeds and oils
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Pistachios | plain edible pistachio kernels | 581 kcal | 21.4 g | 10.3 g |
| Chia seeds | dry chia seeds | 459 kcal | 22.9 g | 34.4 g |
| Cashews | plain edible cashew nuts | 574 kcal | 20 g | 3.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
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- Pistachios nutrition: calories, protein and portion sizesPistachios (plain kernels): about 581 kcal and 21.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Chia seeds nutrition: calories, protein and portion sizesChia seeds (dry): about 459 kcal and 22.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Cashews nutrition: calories, protein and portion sizesCashews (plain kernels): about 574 kcal and 20 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
How many calories are in 30 g of hazelnuts?
This plain edible hazelnuts reference supplies about 193 kcal per 30 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of hazelnuts matter?
Roasting without additions is different from coating in sugar or chocolate. Hazelnut spreads may contain sugar, oils and milk in addition to nuts. Use the spread's label rather than assuming its protein or fiber matches whole hazelnuts.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 375: Nut, hazelnut
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 31212: Nut, pistachio nut
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 34847: Chia seed
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11086: Nut, cashew nut
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.