Hazelnuts contain 628 kcal per 100g. A small handful of about 30g (approximately 20 nuts) contains approximately 188 kcal — 9% of the adult 2,000 kcal daily reference intake. A single hazelnut weighs approximately 1.5g and contains around 9 kcal. Like most tree nuts, hazelnuts are calorie-dense because of their high fat content, but the fat profile is one of the most favourable of any nut — predominantly monounsaturated with very low saturated fat at just 4.5g per 100g.

Hazelnuts contain 61g of fat per 100g — approximately 18.3g per 30g handful. Crucially, only 4.5g per 100g (1.35g per handful — 6% of the adult daily saturated fat guideline of 24g) is saturated. This is among the lowest saturated fat of any common tree nut, lower than brazil nuts at 15.1g/100g and macadamia nuts at 12g/100g. The majority of hazelnut fat is monounsaturated oleic acid, the same fat that characterises olive oil and is associated with cardiovascular health. Hazelnuts are often described as having one of the most heart-friendly fat profiles of any nut.

Hazelnuts contain 4.3g of sugar per 100g — approximately 1.3g per 30g handful, or about a third of a teaspoon. All of it is intrinsic sugar, naturally occurring within the nut, with 0g of added or free sugar. Intrinsic sugars do not count toward the NHS daily free sugar limits of 30g for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Whole hazelnuts contribute 0g to the free sugar total regardless of portion size. This is in sharp contrast to hazelnut spreads such as Nutella, which contain approximately 57g of sugar per 100g — nearly all of it added free sugar.

Hazelnuts contain 15g of protein per 100g — approximately 4.5g per 30g handful, or 9% of the adult daily reference intake of 50g. This is moderate compared to almonds at 21.2g/100g and peanuts at 26g/100g, but notably higher than macadamia nuts at 7.9g/100g. Hazelnut protein is not a complete protein source, but it contributes meaningfully alongside other plant proteins in a balanced diet. For those following a plant-based diet, hazelnuts are a useful protein contributor alongside their exceptional micronutrient profile.

Hazelnuts contain 9.7g of fibre per 100g. A 30g handful provides approximately 2.9g — 10% of the adult daily fibre target of 30g. For children the same handful covers a larger share: 15% for children aged 7 to 10 and 19% for children aged 4 to 6. Most people in the UK fall significantly short of their daily fibre target, and hazelnuts are a practical contribution alongside other fibre-rich whole foods. The fibre content is comparable to peanuts at 8.5g/100g but lower than almonds at 12.5g/100g and tiger nuts at 33g/100g.

Hazelnuts are exceptionally rich in manganese at 6.2mg per 100g, 310% of the NRV — the highest manganese content of any nut on this site, above macadamia nuts at 205% NRV. A 30g handful provides 1.86mg of manganese, covering 93% of the adult daily requirement. They are also high in copper (170% NRV per 100g), vitamin E (125% NRV), folate (56% NRV) and magnesium (43% NRV). Iron at 34% NRV per 100g is notable — 1.41mg per 30g handful. A 30g handful covers 75% of the vitamin E daily requirement for a child aged 4 to 6 and 124% of the manganese requirement for the same age group. The overall micronutrient profile is one of the broadest of any nut.

Yes. Whole hazelnuts are a NOVA group 1 whole food with 0g of added sugar, 0g of salt and no additives. They combine an excellent fat profile (very low saturated fat at 4.5g/100g, high monounsaturated fat), one of the broadest micronutrient profiles of any nut, meaningful protein and useful fibre. They are the standout whole-food source of manganese and among the better sources of vitamin E, copper and folate. The main consideration is calorie density at 628 kcal/100g and 188 kcal per 30g handful. A 30g handful is a nutritionally well-rounded snack for most adults and children aged 5 and over.

No. Whole hazelnuts and hazelnut spreads such as Nutella are nutritionally very different foods. Whole hazelnuts are NOVA group 1 with 0g added sugar, 628 kcal per 100g, 4.5g saturated fat and 15g protein. Nutella contains approximately 541 kcal per 100g but with 57g of sugar per 100g (nearly all added free sugar), 31g of fat (mostly from palm oil rather than hazelnuts), and only 6g of protein. Nutella is NOVA group 4 and is classified as a confectionery product. The hazelnut content of Nutella is approximately 13% by weight. Whole hazelnuts and Nutella share a flavour association but occupy opposite ends of the nutritional spectrum.

Whole hazelnuts are a choking hazard for children under 5 and must not be given to this age group. From age 5 upwards whole hazelnuts can be introduced carefully with supervision. Ground hazelnuts and hazelnut butter are safer alternatives for younger children and can be introduced from around 6 months as part of weaning in line with NHS early allergen introduction guidance. Hazelnuts are a tree nut and one of the 14 major allergens — introduce gradually and watch for any allergic reaction. If there is a family history of tree nut allergy, consult a GP or allergy specialist before introducing hazelnuts. Unlike brazil nuts there is no micronutrient toxicity concern with hazelnuts at any reasonable serving size.

Yes. Hazelnuts are a tree nut and one of the 14 major allergens regulated under UK food law. Hazelnut allergy is one of the more common tree nut allergies in the UK and Europe, and is often associated with birch pollen allergy (oral allergy syndrome), where birch pollen-sensitive individuals may react to raw hazelnuts. Reactions range from mild tingling and itching in the mouth to severe anaphylaxis. Cross-reactivity with other tree nuts is possible. Anyone with a known or suspected tree nut allergy must avoid hazelnuts. Those with birch pollen allergy who experience symptoms after eating raw hazelnuts should seek advice from a GP or allergy specialist.

Yes. Hazelnuts are suitable for vegans and vegetarians. They contain no animal-derived ingredients and are entirely plant-based. For vegans, hazelnuts are particularly useful for manganese, vitamin E, copper, folate and iron — nutrients that can be harder to obtain on a plant-based diet, particularly iron and folate. They are naturally gluten-free, though those with coeliac disease should check for cross-contamination on packaged products. Those with tree nut allergy must avoid them regardless of dietary preference.

Hazelnuts stand out in two areas: the highest manganese content of any nut in this cluster at 310% NRV per 100g, and among the lowest saturated fat at 4.5g/100g alongside almonds at 3.8g/100g. They are well-balanced across protein (15g/100g), fibre (9.7g/100g), vitamin E (125% NRV) and folate (56% NRV). Compared to almonds they are higher in calories (628 vs 579 kcal) but slightly lower in protein, fibre and calcium. Compared to peanuts they are lower in protein and folate but higher in vitamin E and manganese. Brazil nuts have more selenium; tiger nuts have far more fibre. Hazelnuts are arguably the most nutritionally well-rounded tree nut across fat profile, micronutrients and protein combined.

Manganese is an essential trace mineral needed in small amounts. It contributes to normal bone formation, helps protect cells from oxidative stress as a component of the antioxidant enzyme superoxide dismutase, and plays a role in carbohydrate and amino acid metabolism. There is no formal UK RNI for manganese but a safe intake is estimated at 1.4 to 10mg per day for adults. A 30g handful of hazelnuts provides 1.86mg — 93% of the estimated adult requirement of 2mg per day. Manganese deficiency is rare but hazelnuts are one of the most efficient dietary sources alongside other nuts, legumes and wholegrains.

Hazelnuts fit well into a balanced diet as one of the most nutritionally rounded tree nuts available. A 30g handful provides 188 kcal, 4.5g protein, 2.9g fibre, 1.86mg manganese, 4.5mg vitamin E and 34ug folate without any added sugar or salt. The very low saturated fat at 1.35g per handful makes them one of the least saturated-fat-intensive nut snacks. The NHS Eatwell Guide includes unsalted nuts as part of daily healthy fat intake. For those wanting a nut that combines a broad micronutrient profile with an excellent fat composition, hazelnuts are one of the strongest choices in the nut category.