Nuts, hazelnuts or filberts, blanched
FDC 170582oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +0 vs Nuts & seeds medianBlanched hazelnuts score 65 of 100, a Good rating that ties the category median while ranking 30th of 60 nuts and seeds. Their standout figure is vitamin E, an excellent 117% DV per 100 g, well past a full day's worth, alongside 39% DV of fiber, 38% DV of magnesium, and 27% DV of protein.
Hazelnuts are eaten out of hand, chopped over desserts, or ground into pastes like gianduja, with a standard ounce, 28 g, working as a snack portion. No limit is flagged here, though at 629 calories per 100 g, the fat that dominates the macronutrient profile also makes portion size the main thing to watch.
See how this score is calculated, build a plate around nuts, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 629 kcal | 31% |
| Total fat | 61 g | 78% |
| Saturated fat | 4.7 g | 23% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 11 g | 39% |
| Sugars | 3.5 g | |
| Protein | 14 g | 27% |
| Potassium | 658 mg | 14% |
| Calcium | 149 mg | 11% |
| Iron | 3.3 mg | 18% |
| Magnesium | 160 mg | 38% |
| Vitamin C | 2 mg | 2% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 18 mg | 117% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | 9% |
| Total fat | 17 g | 22% |
| Saturated fat | 1.3 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 4.8 g | 2% |
| Dietary fiber | 3.1 g | 11% |
| Sugars | 0.98 g | |
| Protein | 3.8 g | 8% |
| Potassium | 184 mg | 4% |
| Calcium | 42 mg | 3% |
| Iron | 0.92 mg | 5% |
| Magnesium | 45 mg | 11% |
| Vitamin C | 0.56 mg | 1% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | 4.9 mg | 33% |
Source: USDA FoodData Central · Public domain
FDC 170582Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, ginkgo nuts, cannedDensity 67 vs 65Seeds, sesame flour, high-fatDensity 68 vs 65Seeds, lotus seeds, driedDensity 68 vs 65Original analysis by NutriVerdict
In the kitchen and how to use it
Blanched hazelnuts, with the papery brown skin removed, have a smooth, sweet, buttery flavor that comes through clearly once toasted, which is why they are a favorite in baking and confectionery. Toasted and ground, they form the base of pralines, gianduja, and chocolate-hazelnut spreads, and whole or chopped they go into tortes, cookies, and biscotti, most famously the Linzer torte and various European hazelnut cakes. Toasted whole hazelnuts also work well scattered over salads or roasted vegetables for crunch, and they pair naturally with chocolate, coffee, and brown butter flavors in desserts.
Because of their high fat content, hazelnuts are best kept in the refrigerator or freezer in an airtight container to prevent the oils from turning rancid, especially once they are chopped or ground. They are calorie-dense at 629 calories per 100 grams, so the standard ounce serving (28 grams) works out to about 176 calories, a useful portion size to keep in mind when snacking. Per 100 grams, blanched hazelnuts are notably rich in vitamin E at 117% of the Daily Value, along with 39% for fiber, 38% for magnesium, and 27% for protein, making a small handful a concentrated way to add these nutrients to a meal or snack.
Frequently asked questions about nuts
How many calories are in an ounce of blanched hazelnuts?
A 28-gram ounce has about 176 calories, based on 629 calories per 100 grams.
Are hazelnuts a good source of vitamin E?
Yes, blanched hazelnuts provide 117% of the Daily Value for vitamin E per 100 grams, among the higher amounts found in nuts.
How should hazelnuts be stored?
Keep them in an airtight container in the refrigerator or freezer, since their high fat content can turn rancid at room temperature over time.