Hazelnut - How Many Calories?

How many calories are in 1, 4, 10 or 20 hazelnuts?

In the USDA household example, 10 shelled hazelnuts weigh 14 grams and provide about 88 calories. Using that same example, one nut provides about 9 calories, four 35, and twenty 176. Kernel size varies, so weighing your own nuts is more accurate than relying on a count. A handful does not always weigh 30 grams.

What are the benefits of hazelnuts, and how much protein do they provide?

Hazelnuts contribute protein and fibre: 15 grams of protein and 9.7 grams of fibre per 100 grams. A weighed 30-gram portion provides 4.5 grams of protein. Their high fat content also makes them energy-dense. Unsalted hazelnuts can work as a snack or a yoghurt topping, with the portion counted as part of what you eat that day.

How many hazelnuts should you eat a day on a weight-loss diet?

There is no single daily count that suits everyone. The 30-gram serving on this page provides 188 calories and is a calculation example. For a smaller snack, compare the weight and calories in the 10-kernel example. Consider the rest of your meals and your energy needs when choosing an amount. Hazelnuts can fit a weight-loss diet; eating them alone does not cause weight loss.

Can you eat hazelnuts during pregnancy?

Yes, unless you have a hazelnut allergy or your healthcare team has advised you to avoid them. Pregnancy does not create a fixed hazelnut allowance; the amount should fit your overall diet. The NHS pregnancy food guide includes nuts with these allergy and individual-advice exceptions.

Are hazelnuts better than almonds or other nuts?

There is no useful universal winner without deciding what matters to you: protein, fibre, energy or a snack you enjoy. Compare equal weights of similarly prepared products; plain hazelnuts and sugar-coated almonds are not a fair comparison. Including different nuts is another option if you are not allergic to them.

How many calories are in ground hazelnuts?

For plain, unroasted kernels with none of the fat removed, use the weighed amount after grinding: 10 grams provides about 63 calories and 50 grams 314. Weigh what you add to yoghurt, oats or a salad. A spoon or cup is not a fixed weight; the grind and how tightly you fill it affect the amount. Reduced-fat hazelnut flour and sweetened hazelnut mixes need their own nutrition label.

Do these values apply to roasted nuts and hazelnut spread?

This table is for unroasted hazelnut kernels. Use the separate pages for roasted hazelnuts and salted roasted hazelnuts. Roasting and added salt, sugar or oil can change the product. Check the ingredients and nutrition label on spreads in particular; plain hazelnuts and sweetened hazelnut cream need separate calculations.