Protein in Hazelnuts: How Much per 100g and per Portion
Hazelnuts (kernel only) provide 14.1g of protein per 100g. This amount supplies 28% of the UK’s daily Reference Intake for protein for an average adult. While they contribute to protein intake, hazelnuts are a high-calorie food source where protein accounts for just 9% of the total energy.
CoFID 14-874 · Hazelnuts, kernel only
What the numbers say
- Protein per calorie. Hazelnuts offer 2.2g of protein for every 100 kcal consumed. Protein provides only 9% of their total energy, with the majority coming from fat.
- Front-of-pack colours. Based on UK front-of-pack guidance, 100g of hazelnuts is rated ‘high’ in fat, ‘medium’ for saturated fat, and ‘low’ for both sugars and salt.
- Fibre content. This data shows that hazelnut kernels contain 6.9g of fibre per 100g. A smaller 30g amount provides 2.1g of fibre.
Hazelnuts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 650 kcal 2,685 kJ |
32% | – |
| Protein | 14.1g | 28% | – |
| Fat | 63.5g | 91% | high |
| of which saturates | 4.5g | 23% | medium |
| Carbohydrate | 6g | 2% | – |
| of which sugars | 4g | 4% | low |
| Fibre | 6.9g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in hazelnuts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 2.1g | 98 | 0.9g | 9.5g |
| 30g | 4.2g | 195 | 1.8g | 19.1g |
| 50g | 7g | 325 | 3g | 31.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of hazelnuts for 20g or 30g of protein
- To obtain 20g of protein from hazelnuts alone, you would need to consume a 142g portion, which also contains 922 kcal and 90.1g of fat.
- Achieving a 30g protein target requires a 213g amount of hazelnuts, providing 1383 kcal and 135.1g of fat.
- A 30g portion of hazelnuts adds 4.2g of protein to your daily intake for 195 kcal, making it better suited as a smaller part of a protein-focused meal.
How it compares with other nuts and seeds
Hazelnuts rank 76th out of all 137 foods on this site for protein content per 100g. Within the nuts and seeds group, they rank 12th out of 14. Their protein content of 14.1g is very similar to that of Brazil Nuts (14.3g), Walnuts (14.7g), and Pine Nuts (14.0g). Other nuts, such as Pistachios, contain a higher amount at 17.9g per 100g. Because they are very energy-dense, their protein-per-calorie ranking is lower, placing them 126th overall.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Hazelnuts | 14.1g | 650 | 2.2g |
| Brazil Nuts | 14.3g | 683 | 2.1g |
| Pine Nuts | 14g | 688 | 2g |
| Walnuts | 14.7g | 688 | 2.1g |
| Pistachios | 17.9g | 601 | 3g |
Quick answers
Are hazelnuts a good source of protein?
Hazelnuts contain a moderate amount of protein at 14.1g per 100g. However, they are also very high in calories, so they are not a protein-dense food, with protein making up only 9% of their energy.
How much protein is in a 30g portion of hazelnuts?
A 30g portion of hazelnut kernels provides 4.2g of protein and 195 kcal.
Are hazelnuts high in fat and sugar?
According to UK front-of-pack traffic light labels, hazelnuts are ‘high’ in fat (63.5g per 100g) but ‘low’ in sugars (4.0g per 100g).
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.