Calories in hazelnuts: 650 kcal per 100 g

What’s in a 30 g handful

More than half of a handful is fat; 1.4 g of it is saturated.

19.1 gFat

4.2 gProtein

1.8 gCarbohydrate

2.1 gFibre

1.4 gWater

1.5 gMinerals and the rest

19.1 gFat
4.2 gProtein
1.8 gCarbohydrate
2.1 gFibre
1.4 gWater
1.5 gMinerals and the rest

Above average for nuts and seeds

Hazelnuts are 650 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Hazelnuts650

Nuts and seeds average522

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per handful1.2 g

Salt, per handful0 g

Vitamins and minerals in hazelnuts

Eleven of the 23 recorded reach the “high in” level. Manganese leads by a long way.

74 %

Manganese

1.5 mg in a 30 g handful

3rd of 32 nuts and seeds

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Vitamin E7.5 mg62 %

Biotin0.0228 mg46 %

Copper0.37 mg37 %

Phosphorus90 mg13 %

Magnesium48 mg13 %

Also high in

A source of

None recorded

Vitamin A
Vitamin D
Vitamin C
Vitamin B12

Show all 23 with amounts

Manganese1.5 mg, 74 %

Vitamin E7.5 mg, 62 %

Biotin0.0228 mg, 46 %

Copper0.37 mg, 37 %

Phosphorus90 mg, 13 %

Magnesium48 mg, 13 %

Vitamin B60.18 mg, 13 %

Thiamin (vitamin B1)0.13 mg, 12 %

Potassium219 mg, 11 %

Folate0.0216 mg, 11 %

Niacin (vitamin B3)1.5 mg, 9.6 %

Pantothenic acid (vitamin B5)0.45 mg, 7.5 %

Iron0.96 mg, 6.9 %

Zinc0.63 mg, 6.3 %

Calcium42 mg, 5.3 %

Riboflavin (vitamin B2)0.05 mg, 3.4 %

Iodine0.0051 mg, 3.4 %

Selenium0.0006 mg, 1.1 %

Chloride5.4 mg, 0.7 %

Vitamin Anone recorded

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What hazelnuts don’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 3.6 % of the selenium reference intake per 100 g.

Vitamin D

0mgin hazelnuts

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin hazelnuts

Find it inCherries, West Indian2150 % per 100 g

Selenium

3.6%in hazelnuts, per 100 g

Find it inKidney, pig, fried491 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Hazelnuts against other nuts and seeds

Per 100 g, hazelnuts have the most manganese of the 6 here, ahead of nuts (mixed).

4.9mg

2.2mg

1.9mg

1.7mg

1.5mg

Hazelnuts, kernel onlythis page

Nuts, mixed−2.7 mg

Almonds, whole kernels−2.7 mg

Peanuts, roasted and salted−3 mg

Cashew nuts, kernel only, plain−3.2 mg

Sesame seeds−3.4 mg

All values per 100 g, from the same dataset. Differences are against hazelnuts.

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Questions about hazelnuts

What the numbers say to the questions people actually search.

How many calories are in a portion of hazelnuts?

A typical portion (30 g, a small handful) gives 195 kcal. Per 100 g the figure is 650 kcal.

Is hazelnuts high in manganese?

Yes. Hazelnuts, kernel only have 4.9 mg manganese per 100 g, 245 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do hazelnuts have most of?

By share of the daily reference intake: manganese (4.9 mg, 245 %), vitamin E (25 mg, 208 %) and biotin (0.076 mg, 152 %) per 100 g.

Are hazelnuts high in fibre?

Yes. 6.9 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-874, Hazelnuts, kernel only, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Fruit and vegetables, 1989-1990; fatty acids from Fatty Acids Supplement, 1998; selenium from Analysis of foods for Selenium 1994. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Hazelnut). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More nuts and seeds

From the same group, with calories per 100 g, and the foods with the most manganese.

Cashew nuts, kernel only, roasted and salted611 kcal

Coconut, fresh351 kcal

Melon seeds583 kcal 38nuts and seedsin this food group

More nuts and seeds

Cashew nuts, kernel only, roasted and salted611 kcal
Coconut, fresh351 kcal
Melon seeds583 kcal
Peanuts, kernel only, plain, unsalted564 kcal
Pistachio nuts, kernel only, roasted and salted601 kcal
Sunflower seeds, toasted602 kcal
All 38 nuts and seeds

Most manganese

Nutrient guides

‹ Hare, meat only, stewed Heart, lamb, raw ›

How many calories are in hazelnuts?

What’s in a 30 g handful

Above average for nuts and seeds

Low in sugar, almost no salt

Vitamins and minerals in hazelnuts

Manganese

Also high in

A source of

None recorded

What hazelnuts don’t give you. And where to find it.

Vitamin D

Vitamin C

Selenium

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Hazelnuts against other nuts and seeds

Taken every morning since 1998.

Questions about hazelnuts

More nuts and seeds

More nuts and seeds

Most manganese

Nutrient guides

Nutrition

Vitamins and minerals