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Hazelnuts

Hazelnuts

Everyday

Hazelnuts are a type of tree nut recognized for their sweet, buttery flavor and firm yet slightly crunchy texture. These nutrient-dense nuts are particularly rich in heart-healthy monounsaturated fats, vitamin E, and manganese, supporting both cardiovascular health and antioxidant defenses. Commonly used in European confections like pralines and chocolate spreads, they're equally versatile in both raw and roasted forms for baking or snacking. Their high calorie density makes portion control important despite their nutritional benefits.

Macro Impact

A 1 oz serving contains 178 calories, 4g protein, 5g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 178 calories?
Walking3.5 mph, moderate pace
41 min
YogaModerate effort, gentle pace
30 min
SwimmingModerate effort, freestyle
23 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
21 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories178
% Daily Value*
Total Fat16g
21%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat13g
Cholesterol0mg
0%
Sodium0.3mg
0%
Total Carbohydrate5g
2%
Dietary Fiber3g
10%
Total Sugars1g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium33mg
3%
Iron1.0mg
6%
Potassium182mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
3 / 28 g
10%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
16 / 78 g
21%
Monounsaturated
13 / 31 g
42%
Polyunsaturated
2 / 23 g
9%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
2 / 19 g
11%
Omega 9
13 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
9%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
19%
Valine
0 / 2 g
9%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
22 / 30 mcg
74%
Cobalamin, B12
0 / 2 mcg
0%
Folate
32 / 400 mcg
8%
Vitamin A
1 / 800 mcg
0%
Vitamin C
2 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
4 / 15 mg
28%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
33 / 1k mg
3%
Copper
0 / 1 mg
47%
Iron
1 / 13 mg
8%
Magnesium
45 / 370 mg
12%
Manganese
2 / 2 mg
77%
Phosphorous
84 / 700 mg
12%
Potassium
182 / 3k mg
6%
Selenium
0 / 55 mcg
1%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, hazelnuts or filberts, raw. USDA Foundational Foods. FDC ID 2515375.
  2. 2.Nuts, hazelnuts or filberts. USDA Standard Reference, Legacy. Food ID 170581.
  3. 3.Hazelnut, dried. Frida. Public Food Key 302.
  4. 4.Nut, hazelnut, raw, unsalted. Australian Nutrient Database. Public Food Key F006098.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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