How many hazelnuts are 100 calories? A Nutritional Breakdown

November 8, 2025 •

4 min read

An ounce of hazelnuts contains about 178 calories, which means that a 100-calorie snack consists of approximately 10 to 11 whole nuts. This small handful packs a powerful punch of healthy fats, fiber, and essential micronutrients, making it a satiating and nutritious choice for managing your daily intake.

Quick Summary

Approximately 10 to 11 hazelnuts constitute a 100-calorie serving. This portion delivers heart-healthy fats, dietary fiber, and vitamins like E and manganese, supporting balanced nutrition.

Key Points

10-11 Nuts per 100 Calories: A standard serving of approximately 10 to 11 whole hazelnuts equals about 100 calories, making portion control important due to their high calorie density.
Rich in Healthy Fats: Most of the calories in hazelnuts come from heart-healthy monounsaturated and polyunsaturated fats, which can help lower bad cholesterol.
Excellent Source of Antioxidants: Hazelnuts are loaded with antioxidants like vitamin E and phenolic compounds, which help protect your body from cell damage and inflammation.
Supports Weight Management: Despite being calorie-dense, the fiber and protein content in hazelnuts promotes satiety, helping you feel full longer and potentially aiding in weight control.
Packed with Micronutrients: Beyond calories, hazelnuts offer significant amounts of manganese, copper, magnesium, and B-vitamins, which are vital for various bodily functions.
Best Consumed Raw with Skin: To maximize the antioxidant benefits, it is best to consume hazelnuts whole and unroasted, as the skin contains a high concentration of antioxidants.

The 100-Calorie Hazelnut Count: What to Expect

For those monitoring their caloric intake, understanding the calorie density of nuts is crucial. Hazelnuts are no exception, and it’s important to know the right portion size to stay within your daily goals. While the exact number can vary slightly based on the size and weight of individual nuts, a reliable estimate for how many hazelnuts are 100 calories is between 10 and 11 nuts. Another source breaks this down even further, estimating each hazelnut to contain approximately 12.3 calories. Both figures point to the same conclusion: hazelnuts are a calorie-dense food that should be enjoyed in moderation.

It's worth noting the subtle differences between raw and roasted hazelnuts. The roasting process removes water, which can slightly increase the calorie density per gram. However, for a typical small portion like a 100-calorie serving, this difference is minimal and often negligible. The key takeaway is to be mindful of serving size, as the calories can add up quickly, regardless of whether they are raw or roasted.

The Nutritional Profile Beyond Calories

While the calorie count is a primary concern for many, the nutritional value of those 100 calories is what truly matters. Hazelnuts provide a rich array of nutrients that support overall health. This beneficial profile is what makes them a smart snacking choice when consumed mindfully. A 1-ounce (approx. 28g) serving, which is roughly 178 calories, is packed with the following:

Healthy Fats: The majority of hazelnut calories come from heart-healthy monounsaturated and polyunsaturated fats, including omega-6 and omega-9 fatty acids. These fats are crucial for brain function and can help lower 'bad' LDL cholesterol.
Fiber: Hazelnuts are a good source of dietary fiber, with nearly 3g per 1-ounce serving. Fiber promotes healthy digestion and provides a feeling of fullness, which is beneficial for weight management.
Vitamins: These nuts are an excellent source of vitamin E, a powerful antioxidant that helps protect cells from damage. They also contain important B-vitamins, including folate, thiamin, and B6.
Minerals: Hazelnuts are particularly rich in manganese, which plays a role in bone health and metabolic functions. They also provide significant amounts of copper, magnesium, and other essential minerals.

Hazelnut Health Benefits: Fueling Your Body

Incorporating a small handful of hazelnuts into your diet can provide several evidence-backed health benefits. Their unique blend of nutrients contributes to various aspects of well-being, making them much more than just a tasty snack.

First, hazelnuts have been linked to improved heart health. The high concentration of monounsaturated fats and antioxidants helps reduce bad cholesterol levels and can improve blood vessel health. Regular consumption has been associated with a lower risk of heart disease. The mineral potassium also plays a role in normalizing blood pressure.

Second, their high antioxidant content offers significant protection for your body. Hazelnuts are rich in phenolic compounds, which help protect against oxidative stress—a factor in aging and disease development. For the most antioxidant benefits, it's recommended to eat them with the skin on.

Third, hazelnuts can be a valuable tool for weight management. Despite being high in calories, their combination of protein and fiber promotes satiety, helping you feel full for longer and potentially reducing overall calorie intake throughout the day. Studies have shown that people who incorporate nuts into their diet often gain less weight over time.

Hazelnut Calorie Comparison: How They Stack Up Against Other Nuts

To put hazelnuts in perspective, here is a comparison of the calorie and nutrient content of a 1-ounce (28g) serving of different popular nuts. This can help you make informed decisions based on your dietary preferences and goals.


Nut Type	Approx. Calories per 1 oz	Notable Nutrient Highlights
Hazelnuts	178	High in Vitamin E, Manganese, and Monounsaturated Fats
Almonds	164	Highest in protein and fiber; excellent source of Vitamin E
Walnuts	185	High in omega-3 fatty acids (ALA)
Pistachios	159	Lowest in calories per ounce; high in potassium
Pecans	196	High in monounsaturated fats and plant sterols
Macadamia Nuts	204	Highest in calories and monounsaturated fats

Mindful Snacking: Portion Control is Key

Because of their calorie density, consuming hazelnuts mindfully is essential for reaping their benefits without derailing your health goals. While a single handful (around 10-11 nuts) makes a great 100-calorie snack, it's easy to overdo it when eating directly from a large bag.

A practical strategy is to measure your portion beforehand. By using a food scale or measuring cups, you can ensure you are sticking to your desired serving size. Additionally, incorporating hazelnuts into a meal or recipe can make them more satisfying and less prone to overconsumption. For example, you can chop a handful of nuts and sprinkle them over yogurt, oatmeal, or a salad to add flavor and texture. Blending them into homemade granola or energy bars is another excellent option. Choosing raw or dry-roasted varieties helps avoid unnecessary added oils or salt.

Conclusion: The Power of a Small Handful

Hazelnuts are a delicious and nutrient-rich food that can be a valuable part of a healthy diet. A 100-calorie portion, containing approximately 10 to 11 nuts, delivers a significant amount of healthy fats, fiber, vitamins, and minerals. From promoting heart health and protecting against cell damage with antioxidants to aiding in weight management through increased satiety, the benefits are numerous. However, given their calorie density, portion control is paramount to enjoying them mindfully.

Whether you eat them raw, roasted, or as a topping, a small, measured handful is all you need to enjoy their nutty flavor and health-boosting properties. By understanding how many hazelnuts are 100 calories, you can make smarter snacking choices that keep you on track towards your wellness goals. For more nutritional data on hazelnuts and other foods, consult authoritative sources like the USDA FoodData Central.

Frequently Asked Questions

Yes, hazelnuts can be a good snack for weight loss when eaten in moderation. The combination of healthy fats, fiber, and protein helps increase feelings of fullness and satisfaction, which can reduce overall calorie intake.

Roasted hazelnuts have a slightly higher calorie count per gram than raw hazelnuts because the roasting process removes water, concentrating the nutrients. However, for a typical serving, the difference is minimal and often negligible.

Hazelnuts and almonds have a similar calorie content, with both providing around 600 calories per 100 grams. A 1-ounce serving of almonds contains about 164 calories, while the same amount of hazelnuts has 178 calories.

Hazelnuts offer numerous health benefits, including supporting heart health by lowering LDL cholesterol, fighting inflammation with antioxidants, improving gut health with fiber, and potentially helping to lower blood sugar levels.

For maximum antioxidant intake, it is best to eat hazelnuts with the skin on. The majority of the nut's antioxidants, known as phenolic compounds, are concentrated in the skin.

While hazelnuts are healthy, they are calorie-dense. Consuming too many can lead to an excess calorie intake, which may cause weight gain. They should be eaten in mindful, controlled portions.

You can add hazelnuts to your diet by chopping them and sprinkling them on yogurt, oatmeal, or salads. Using a food scale to measure out a small, pre-determined portion is a great way to control calorie intake.