Hazelnuts nutrition facts

Hazelnuts (1 oz (21 whole kernels), 28.35 g) has 178 calories, 3.8 g protein, 2.4 g fiber, 15.2 g fat. It is an excellent source of manganese (75% DV), copper (45% DV), vitamin E (28% DV) and a good source of thiamin and magnesium.

Manganese 75% DV Copper 45% DV Vitamin E 28% DV Thiamin 15% DV Magnesium 11% DV

#11 of 12 nuts and seeds for thiamin #2 of 12 nuts and seeds for vitamin C #2 of 9 nuts and seeds for vitamin K #3 of 8 nuts and seeds for lutein + zeaxanthin #5 of 12 nuts and seeds for folate

Nutrition Facts

Serving size1 oz (21 whole kernels) (28 g)

Calories178

Total Fat 15.2g19%

Saturated Fat 1.3g6.3%

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 7.5g2.7%

Dietary Fiber 2.4g8.5%

Total Sugars 1.2g

Protein 3.8g7.7%

Vitamin D 0µg0%

Calcium 38mg2.9%

Iron 1mg5.5%

Potassium 180mg3.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 8%
■ Fat 75%
■ Carbohydrate 17%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.2

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 36 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in hazelnuts

Nutrient	Per 1 oz (21 whole kernels)	% Daily Value
Macronutrients
Calories	178 kcal	8.9%
ProteinF	3.8 g	7.7%
Total fatF	15.2 g	19%
CarbohydrateF	7.5 g	2.7%
FiberF	2.4 g	8.5%
Sugars	1.2 g	no DV
Fats
Saturated fat	1.3 g	6.3%
Monounsaturated fat	12.9 g	no DV
Polyunsaturated fat	2.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	2.22 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.8 mg	2%
Thiamin (B1)	0.18 mg	15%
Riboflavin (B2)	0.03 mg	2.5%
Niacin (B3)	0.5 mg	3.2%
Pantothenic acid (B5)	0.26 mg	5.2%
Vitamin B6	0.16 mg	9.4%
Folate (DFE)	32 µg	8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	4.26 mg	28%
Vitamin D	0 µg	0%
Vitamin K	4 µg	3.4%
Choline	13 mg	2.4%
Minerals
Sodium	0 mg	0%
CalciumF	38 mg	2.9%
IronF	1 mg	5.5%
MagnesiumF	44 mg	11%
PhosphorusF	91 mg	7.3%
PotassiumF	180 mg	3.8%
ZincF	0.7 mg	6%
CopperF	0.4 mg	45%
ManganeseF	1.72 mg	75%
Selenium	0.7 µg	1.2%
Carotenoids
Beta-carotene	3 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	26 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	1 g	no DV
Amino acids
Tryptophan	0.055 g	no DV
Threonine	0.141 g	no DV
Isoleucine	0.155 g	no DV
Leucine	0.301 g	no DV
Lysine	0.119 g	no DV
Methionine	0.063 g	no DV
Phenylalanine	0.188 g	no DV
Valine	0.199 g	no DV
Histidine	0.122 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	628 kcal	31%
ProteinF	13.5 g	27%
Total fatF	53.5 g	69%
CarbohydrateF	26.5 g	9.6%
FiberF	8.4 g	30%
Sugars	4.3 g	no DV
Fats
Saturated fat	4.5 g	22%
Monounsaturated fat	45.7 g	no DV
Polyunsaturated fat	7.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.09 g	no DV
Omega-6 (linoleic)	7.83 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	6.3 mg	7%
Thiamin (B1)	0.64 mg	54%
Riboflavin (B2)	0.11 mg	8.7%
Niacin (B3)	1.8 mg	11%
Pantothenic acid (B5)	0.92 mg	18%
Vitamin B6	0.56 mg	33%
Folate (DFE)	113 µg	28%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	15.03 mg	100%
Vitamin D	0 µg	0%
Vitamin K	14.2 µg	12%
Choline	46 mg	8.3%
Minerals
Sodium	0 mg	0%
CalciumF	135 mg	10%
IronF	3.5 mg	19%
MagnesiumF	156 mg	37%
PhosphorusF	321 mg	26%
PotassiumF	636 mg	14%
ZincF	2.3 mg	21%
CopperF	1.41 mg	157%
ManganeseF	6.06 mg	263%
Selenium	2.4 µg	4.4%
Carotenoids
Beta-carotene	11 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	92 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	4 g	no DV
Amino acids
Tryptophan	0.193 g	no DV
Threonine	0.497 g	no DV
Isoleucine	0.545 g	no DV
Leucine	1.063 g	no DV
Lysine	0.42 g	no DV
Methionine	0.221 g	no DV
Phenylalanine	0.663 g	no DV
Valine	0.701 g	no DV
Histidine	0.432 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170581 ("Nuts, hazelnuts or filberts"), Foundation Foods #2515375.

Frequently asked questions

How many calories are in hazelnuts?

Hazelnuts has 178 calories per 1 oz (21 whole kernels) (28.35 g), or 628 calories per 100 g, according to USDA FoodData Central.

How much protein is in hazelnuts?

3.8 g of protein per 1 oz (21 whole kernels), which is 7.7% of the 50 g Daily Value.

What is hazelnuts rich in?

Per serving, hazelnuts is richest in Manganese at 75% of the Daily Value, Copper (45%), Vitamin E (28%), Thiamin (B1) (15%).

Is hazelnuts healthy?

By nutrient density, hazelnuts scores 34 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.