Hazelnuts / filberts
Rich in vitamin E and monounsaturated fat. Pair with dark chocolate for a treat.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Hazelnuts / filberts for gym-goers
Per 100 g, hazelnuts / filberts provides 628 kcal, 15 g protein, 16.7 g carbohydrate (9.7 g fiber, 4.3 g sugars) and 60.8 g fat (4.5 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 oz (~21 nuts), about 28 g) comes to roughly 176 kcal and 4.2 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Hazelnuts / filberts
Hazelnuts, also called filberts, are sweet, round nuts rich in monounsaturated fat and among the best natural sources of vitamin E. They have more fat and calories than almonds but less protein. Their flavor goes famously well with cocoa and coffee.
In a gym diet
At only about 15 percent protein, hazelnuts are mostly a healthy-fat source. The calorie density helps on a bulk, especially ground into oats, smoothies or homemade spreads. On a cut, a small weighed portion with dark chocolate can settle a sweet craving for fewer calories than a typical dessert. Carbs are low, so they fit low-carb and keto plans easily.
Preparation and cooking
Toast hazelnuts in the oven for 10 to 15 minutes, then rub them in a clean towel to strip off most of the bitter papery skin. They lose very little moisture, so calories per 100 g stay close to this entry. Blend toasted hazelnuts with cocoa and a little sweetener and you have a spread with far less sugar than the commercial chocolate hazelnut kind.
Buying and storage
Whole, plump kernels with no shriveling or stale smell are what you want. Blanched (skinless) hazelnuts save prep time. Keep them airtight and cool, ideally in the fridge, where they last several months.
Things to watch
Allergy is the main issue: hazelnuts are a tree nut, and some people with birch pollen allergy get an itchy mouth from raw ones. Commercial chocolate hazelnut spreads are mostly sugar and oil, so don't count them as a hazelnut serving.
Meal ideas
- Mocha protein shake: cold coffee, chocolate whey, milk and a tablespoon of toasted hazelnuts.
- Sweet craving fix: 15 g hazelnuts with two squares of 85 percent dark chocolate.
- Roasted Brussels sprouts with chopped hazelnuts, served beside grilled pork tenderloin.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (39%), Iron (26%), and Zinc (23%).
Good source (10–19% DV per 100 g): Potassium (14%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 2.4 g | #13 of 16 |
| Protein per 100 g | 15 g | #14 of 16 |
| Fiber per 100 g | 9.7 g | #6 of 16 |
| Lowest calories per 100 g | 628 kcal | #13 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Walnuts, English
654 kcal · P 15.2 · C 13.7 · F 65.2
→Brazil nuts
659 kcal · P 14.3 · C 11.7 · F 67.1
→Tahini (sesame seed paste)
595 kcal · P 17 · C 21.2 · F 53.8
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Almond butter, plain (unsalted)
614 kcal · P 21 · C 18.8 · F 55.5
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in hazelnuts / filberts?
Hazelnuts / filberts has about 628 kcal per 100 g, or roughly 176 kcal per 1 oz (~21 nuts) (28 g).
How much protein is in hazelnuts / filberts?
About 15 g of protein per 100 g and 4.2 g per 1 oz (~21 nuts). That works out to 2.4 g per 100 kcal, so it's not primarily a protein source.
Is hazelnuts / filberts good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is chocolate hazelnut spread a good way to eat hazelnuts?
Most chocolate hazelnut spreads contain a fairly small share of hazelnuts, with sugar and vegetable oil making up most of the jar. Per calorie they give you far less protein, fiber and vitamin E than plain hazelnuts. A homemade blend of toasted hazelnuts and cocoa is a much better option.
Why does my mouth itch after eating hazelnuts?
If you have birch pollen allergy, proteins in raw hazelnuts can resemble pollen proteins and cause itching or tingling, a reaction called oral allergy syndrome. Roasting often reduces it. Any swelling or trouble breathing points to a more serious allergy, and anyone with these symptoms should follow their clinician's advice.
Nutrition Facts
* The % Daily Value 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 approximate.