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Hazelnuts are one of the richest everyday sources of manganese and copper: a 1-ounce handful of about 21 raw kernels supplies roughly three quarters of the Daily Value for manganese, half for copper and more than a quarter for vitamin E, with most of its fat monounsaturated, according to USDA data. A small pool of controlled trials links hazelnut diets to modestly lower LDL cholesterol. Below are the USDA hazelnut nutrition facts, what the research actually measured, how hazelnuts compare with other nuts, and what people with a hazelnut allergy or birch pollen allergy should know.
Peptide Labs does not sell hazelnuts or hazelnut products. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of raw hazelnuts has about 178 calories, 4 grams of protein and 2.7 grams of fiber in USDA data.
- The same ounce covers about 76% of the Daily Value for manganese, 54% for copper and 28% for vitamin E.
- About three quarters of the fat in hazelnuts is monounsaturated, the type that dominates olive oil.
- A 2016 meta-analysis found a small LDL drop with hazelnut diets, based on only three randomized studies.
- Hazelnut is an FDA major tree nut allergen and can also cause mouth itching in people with birch allergy.
Hazelnut nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry “Nuts, hazelnuts or filberts” (FDC 170581), raw, converted to a 1-ounce serving of 28 grams, about 21 whole kernels. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw hazelnuts) | Per 1 oz (28 g) | % Daily Value |
|---|---|---|
| Calories | 178 | Not applicable |
| Protein | 4.2 g | 8% |
| Total fat | 17.2 g | 22% |
| Saturated fat | 1.3 g | 6% |
| Monounsaturated fat | 12.9 g | Not set |
| Carbohydrate | 4.7 g | 2% |
| Fiber | 2.7 g | 10% |
| Manganese | 1.75 milligrams | 76% |
| Copper | 0.49 milligrams | 54% |
| Vitamin E | 4.3 milligrams | 28% |
| Thiamin (vitamin B1) | 0.18 milligrams | 15% |
| Magnesium | 46 milligrams | 11% |
| Vitamin B6 | 0.16 milligrams | 9% |
| Iron | 1.3 milligrams | 7% |
| Potassium | 193 milligrams | 4% |
Three things stand out. Manganese and copper are the headline minerals, at about three quarters and half of the Daily Value per ounce. Vitamin E is the second strength, though almonds supply more per ounce, as our almonds guide shows. And the fat is mostly monounsaturated, the same type that defines olive oil, with only about a gram of saturated fat per ounce. Hazelnuts also contribute folate and fiber, which is why they appear on lists of fiber-rich foods. If you are reading about these nutrients in pill form, our guides to the vitamin E and copper supplements explain why food sources come first.
Hazelnuts vs filberts
Filberts and hazelnuts are the same nut. USDA lists them together as “hazelnuts or filberts,” and the FDA allergen guidance names the tree nut “Filbert/Hazelnut,” from the genus Corylus. Filbert is the older name some growers and recipes still use; nutrition does not change with the label.
Hazelnuts benefits: what the research shows
As with other nuts, most hazelnut research measures blood lipids. The largest summary is a 2016 systematic review and meta-analysis (Perna and colleagues, Nutrients) of nine studies with 425 participants, in which hazelnut-enriched diets lasted 4 to 12 weeks.
- LDL cholesterol: pooling the three randomized studies, hazelnut diets lowered LDL cholesterol modestly compared with control diets.
- Total cholesterol: showed a trend toward a decrease, but the result was not clear-cut.
- HDL, triglycerides and body mass index: stayed essentially unchanged.
That is a narrow evidence base: three randomized trials is a small number, and short diet studies measure risk markers, not heart attacks. The findings fit the wider nut research, and FDA has recognized hazelnuts in its qualified nut claim (below), but hazelnuts do not replace cholesterol medicine or a conversation with your clinician about your numbers.
What FDA allows on a label
In July 2003 FDA said it would not object to a qualified health claim for nuts and heart disease. The required wording begins “Scientific evidence suggests but does not prove” and ties the claim to a diet low in saturated fat and cholesterol. The petition covered peanuts and nine tree nuts, including hazelnuts; FDA left out Brazil nuts, macadamias, cashews and some pine nuts because of their saturated fat content. A qualified claim signals limited, not conclusive, evidence.
Hazelnut calories and how they compare
Hazelnut calories are typical for a tree nut: about 178 per ounce raw and 183 dry roasted in USDA data. Label calories come from standard conversion factors, and a 2023 systematic review (Nikodijevic and colleagues, Advances in Nutrition, funded in part by nut industry groups) found that the energy the body actually absorbs from several nuts, hazelnuts among them, is lower than those factors predict, especially for whole nuts compared with butters or flours. Hazelnuts are still energy-dense, so a measured handful keeps the number predictable.
| Nut (USDA entry) | Calories per oz | Protein | Saturated fat | Fiber |
|---|---|---|---|---|
| Hazelnuts, raw (170581) | 178 | 4.2 g | 1.3 g | 2.7 g |
| Almonds, raw (170567) | 164 | 6.0 g | 1.1 g | 3.5 g |
| Walnuts, English (170187) | 185 | 4.3 g | 1.7 g | 1.9 g |
| Pecans, raw (170182) | 196 | 2.6 g | 1.8 g | 2.7 g |
| Brazil nuts (170569) | 187 | 4.1 g | 4.6 g | 2.1 g |
Each nut has its own niche: walnuts for plant omega-3, Brazil nuts for selenium, almonds for vitamin E and protein, and hazelnuts for manganese and copper. Our sibling guide to pecans covers the highest-calorie nut in the table.
Raw, roasted, blanched, spread and oil
- Raw vs dry roasted: USDA values are close, with slightly more calories per ounce after roasting and similar manganese and vitamin E.
- Blanched: the papery skin is removed. USDA lists blanched hazelnuts with a little more fiber and vitamin E per ounce than the raw entry.
- Chocolate hazelnut spread: a different food. The USDA entry lists about 199 calories and 20 grams of sugars per 2 tablespoons, so most of each spoonful is sugar and added fat rather than hazelnut. Read the label.
- Hazelnut oil: USDA lists about 120 calories per tablespoon, with fat that is about 78% monounsaturated and about 43% of the Daily Value for vitamin E, but none of the fiber, protein or minerals of the whole nut.
Hazelnut allergy and birch pollen
Hazelnut allergy shows up in two different ways, and the difference matters.
- Tree nut allergy: the FDA lists filbert/hazelnut among the tree nuts it considers major food allergens, so it must be declared on packaged food labels. Reactions can be serious; anyone with a diagnosed nut allergy should follow their allergist’s plan and check labels for hazelnut flour, spreads, and confections such as praline and gianduja that often contain hazelnut.
- Pollen food allergy syndrome: the American College of Allergy, Asthma and Immunology lists hazelnut among foods that cross-react with birch pollen. Symptoms include an itchy mouth, scratchy throat or swelling of the lips and tongue. Fittingly, hazelnut trees belong to the birch family, Betulaceae.
Testing can be confusing. A 2020 meta-analysis of studies in children (Nilsson and colleagues, funded by an allergy test manufacturer) found that standard whole-hazelnut blood tests often flag people who do not react when they eat it, while tests for specific hazelnut storage proteins were more accurate. If you react to hazelnuts, or to many raw fruits in birch season, ask an allergist to sort out which pattern applies rather than guessing; our elimination diet guide explains why self-testing has limits.
Frequently Asked Questions
What are the main hazelnuts benefits?
USDA data show hazelnuts are rich in manganese, copper, vitamin E and monounsaturated fat. A small meta-analysis linked hazelnut diets to modestly lower LDL cholesterol.
How many calories are in an ounce of hazelnuts?
About 178 raw or 183 dry roasted in USDA data, for roughly 21 kernels.
Are filberts and hazelnuts the same?
Yes. USDA lists them as hazelnuts or filberts, and FDA names the allergen Filbert/Hazelnut.
Is chocolate hazelnut spread a healthy way to eat hazelnuts?
Not really. The USDA entry lists about 20 grams of sugars per 2 tablespoons, so check the label.
Why does my mouth itch after eating raw hazelnuts?
Allergy experts link this to birch pollen cross-reactivity. Any nut reaction deserves an allergist visit, because a true tree nut allergy can be serious.
Are hazelnuts good for people eating less on GLP-1 medicines?
They pack minerals into a small portion, which some people value when appetite is low. See our GLP-1 diet guide and ask your care team.
For more on eating patterns with small appetites, see our GLP-1 diet guide.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pecans: USDA Nutrition per Ounce, Calories and What Studies Show, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research, Walnuts Benefits: Nutrition Facts, ALA and What the Studies Show.