In this article
- Hazelnuts fiber by amount
- Nut fiber levels, hazelnuts included
- Hazelnut nutrition: the vitamin E nut
- Hazelnuts as heart healthy snacks
- Hazelnut spread versus whole hazelnuts
- A breakfast swap, counted
- Pairing hazelnuts for a bigger fiber number
- Getting more from a bag of hazelnuts
- How to pick between hazelnut products
- Hazelnuts and fiber: what people ask
- Sources
You spread chocolate hazelnut spread on toast and figure you’re getting a little nut nutrition. The jar tells a different story: under 1 gram of fiber and 19 grams of added sugar in two tablespoons.
Plain hazelnuts are another matter. Whole hazelnuts fiber adds up to 2.7 grams per ounce, about 21 kernels, which ties them with pecans and places them just behind almonds and pistachios.
The gap between the nut and the spread is the most useful thing to know about hazelnuts. Below you’ll find the numbers for whole nuts, how they compare with other nuts, and how to tell whether a hazelnut product still carries the nut’s fiber.
Hazelnuts fiber by amount
USDA FoodData Central lists hazelnuts at 9.7 grams of fiber per 100 grams. That’s one of the higher figures among tree nuts, and it holds up at everyday portions.
| Amount | Fiber | % DV (28 g) | Calories |
|---|---|---|---|
| 10 kernels (about 14 g) | 1.4 g | 5% | 88 |
| 1 ounce (about 21 kernels) | 2.7 g | 10% | 178 |
| 1.5 ounces (about 32 kernels) | 4.1 g | 15% | 267 |
| 100 grams | 9.7 g | 35% | 628 |
An ounce has 4.7 grams of carbohydrate, and more than half of it is fiber. That leaves about 2 grams of digestible carbs, with just over a gram of natural sugar.
Ten kernels is a handy portion. It gives you more than a gram of fiber for under 90 calories, an easy topping for oatmeal, salad or roasted vegetables.
Nut fiber levels, hazelnuts included
Per ounce, hazelnuts land in a tight cluster near the top of the common nuts, well clear of walnuts and cashews.
| Nut (1 oz) | Fiber | Calories | Protein |
|---|---|---|---|
| Almonds | 3.5 g | 164 | 6.0 g |
| Pistachios | 3.0 g | 159 | 5.7 g |
| Hazelnuts | 2.7 g | 178 | 4.2 g |
| Pecans | 2.7 g | 196 | 2.6 g |
| Macadamias | 2.4 g | 204 | 2.2 g |
| Walnuts | 1.9 g | 185 | 4.3 g |
| Cashews | 0.9 g | 157 | 5.2 g |
Hazelnuts beat pecans on protein and calories at the same fiber level, which makes them the better all round pick of the two. They give you nearly half again as much fiber as walnuts and three times as much as cashews.
Per 100 calories, hazelnuts deliver about 1.5 grams of fiber. Almonds lead at about 2.1, but hazelnuts still beat macadamias, walnuts and cashews comfortably.
Curious how a handful of hazelnuts fits into your daily target? Our fiber calculator gives you a personal number in seconds.
Hazelnut nutrition: the vitamin E nut
Beyond fiber, hazelnuts stand out for one vitamin and two minerals. An ounce brings:
- Vitamin E: 4.3 mg, about 28% of the Daily Value
- Manganese: 1.75 mg, about 76% DV
- Copper: 0.49 mg, about 54% DV
- Magnesium: 46 mg, about 11% DV
- Folate: 32 mcg, about 8% DV
- Potassium: 193 mg, about 4% DV
Vitamin E is a fat soluble antioxidant, and hazelnuts carry it inside the same fats that make them filling. That pairing is part of why they suit snacks and salads so well.
The fat itself is mostly monounsaturated. Of 17.2 grams per ounce, 12.9 grams are monounsaturated and only 1.3 grams are saturated, one of the lowest saturated fat figures of any nut.
Protein comes in at 4.2 grams per ounce. That’s less than almonds but well above pecans and macadamias.
Manganese is the quiet standout. Three quarters of a day’s worth in a single ounce is a big share for such a small portion, and it’s easy to overlook because labels rarely list it.
Hazelnuts as heart healthy snacks
Nuts have a long history with the FDA. Since 2003 the agency has allowed a qualified health claim linking nuts with a reduced risk of coronary heart disease, and hazelnuts fall under that umbrella.
A qualified claim means the evidence is supportive but not conclusive. It’s a reason to choose whole nuts over chips or sweets, not a reason to eat them by the cupful.
Fiber adds its own piece. Mayo Clinic notes that soluble fiber can help lower cholesterol levels, and a diet built on whole foods like nuts, fruit, beans and whole grains supplies it naturally.
The features behind that claim show up clearly on a hazelnut label: unsaturated fat, low saturated fat, fiber and almost no sugar. Those same features vanish when hazelnuts become a minor ingredient in a sweet product.
Hazelnut spread versus whole hazelnuts
This is where the label surprises people. Two popular chocolate hazelnut spreads list sugar as the first ingredient, followed by oil, with hazelnuts in third place.
| Product | Serving | Fiber | Sugar | Calories |
|---|---|---|---|---|
| Whole hazelnuts | 1 oz (28 g) | 2.7 g | 1.2 g (natural) | 178 |
| Chocolate hazelnut spread | 2 Tbsp (37 g) | under 1 g | 21 g (19 g added) | 200 |
| Hazelnut milk, sweetened | 1 cup (240 ml) | 0 g | 5 g (4 g added) | 140 |
Gram for gram, the spread carries only a small fraction of the fiber in whole hazelnuts and about 13 times the sugar. Two tablespoons cover 38% of the added sugar Daily Value on their own.
Saturated fat flips too. Whole hazelnuts have about 1.3 grams per ounce, while two tablespoons of the leading spread list 4 grams, much of it from palm oil.
None of this makes the spread off limits. It just means the jar belongs in the same mental category as jam or frosting, and the hazelnut fiber you’re after has to come from the nuts themselves.
Hazelnut milk drops the fiber entirely. Straining removes the nut solids where the fiber sits, so what’s left is mostly water, fat and a little sugar.
Comparing nut butters and spreads for fiber and sugar? Our comparison charts line up the popular jars side by side.
A breakfast swap, counted
Take a slice of white toast with two tablespoons of chocolate hazelnut spread. That breakfast gives you under 2 grams of fiber in total and close to 20 grams of added sugar.
Now swap it for half a cup of raspberries over yogurt, topped with 10 chopped hazelnuts. You get about 5.4 grams of fiber, a hazelnut crunch and no added sugar unless your yogurt brings some.
If you can’t give up the chocolate, keep a teaspoon of the spread for flavor and add the chopped nuts and fruit. The toast still tastes like a treat, and the fiber goes up instead of down.
Want more breakfast ideas that use whole nuts and berries? Our recipe eBooks are packed with easy, high fiber options.
Pairing hazelnuts for a bigger fiber number
An ounce of hazelnuts covers about a tenth of the day’s fiber. Pair it with a fruit or a seed and that single snack can cover a quarter or more.
- Hazelnuts and a pear: 2.7 g plus 5.5 g gives about 8.2 grams.
- Hazelnuts and an apple: 2.7 g plus 4.8 g gives about 7.5 grams.
- Hazelnuts and a cup of blackberries: 2.7 g plus 7.6 g gives about 10.3 grams.
- Hazelnuts over bran flakes: 10 kernels on 3/4 cup of bran flakes gives about 6.9 grams.
The hazelnut and blackberry bowl is the strongest of the four, past a third of the 28 gram Daily Value. It also tastes like dessert without any added sugar.
Hazelnuts and fruit work well together for another reason. The nuts bring fat and crunch, while the fruit brings water and volume, so a modest snack ends up feeling bigger than its calories.
Getting more from a bag of hazelnuts
Hazelnuts come raw with their papery skins, blanched with the skins removed, or dry roasted. All three keep most of the fiber, since it sits in the nut’s flesh as well as the skin.
- Toast raw hazelnuts in a dry pan for a few minutes to bring out the flavor.
- Rub warm toasted nuts in a towel if you want to loosen the skins.
- Chop them coarse for salads and fine for coating fish or chicken.
- Mix with almonds and pumpkin seeds for a higher fiber snack mix.
- Store them in the fridge or freezer so the fats stay fresh.
If you’re adding nuts to a diet that’s been low in fiber, Mayo Clinic suggests increasing fiber gradually and drinking plenty of fluids. Starting with 10 kernels a day is a gentle way in.
How to pick between hazelnut products
Use one quick rule. If hazelnuts are the first ingredient, you’re getting the nut’s fiber and fats. If sugar or oil comes first, treat the product as a sweet, not a nut food.
For fiber, whole or chopped hazelnuts win every time. For flavor with fewer tradeoffs, look for spreads that list hazelnuts first and have fiber of 2 grams or more per serving, or simply blend toasted hazelnuts at home with a pinch of salt and a little cocoa.
For drinks, skip hazelnut milk if fiber is the goal, and add a spoonful of chopped nuts to the smoothie or latte bowl instead. For snacks, a measured ounce of plain kernels with a piece of fruit beats any hazelnut flavored bar or cookie on the shelf.
Hazelnuts and fiber: what people ask
How much fiber is in 10 hazelnuts?
About 1.4 grams. Ten kernels weigh roughly 14 grams and carry around 88 calories.
Are hazelnuts high in fiber?
Yes, for a nut. At 2.7 grams per ounce, hazelnuts tie pecans and trail only almonds (3.5 grams) and pistachios (3.0 grams) among common nuts.
Does Nutella have fiber?
Barely. Chocolate hazelnut spread lists under 1 gram of fiber per 2 tablespoons, along with 19 grams of added sugar, because sugar and oil come before hazelnuts in the ingredients.
Is hazelnut milk a good source of fiber?
No. Sweetened hazelnut milk lists 0 grams of fiber per cup, since the nut solids are strained out.
Are hazelnuts good for your heart?
They can be part of a heart healthy diet. Hazelnuts are low in saturated fat (1.3 grams per ounce) and high in unsaturated fat, and the FDA allows a qualified health claim for nuts and heart disease.
Do blanched hazelnuts still have fiber?
Yes. Blanching removes the thin skin but keeps the nut, so blanched hazelnuts remain a good source of fiber.
How many hazelnuts should I eat a day?
About an ounce, or roughly 21 kernels, is a sensible amount. That gives you 2.7 grams of fiber, 28% of your vitamin E and 178 calories.
Sources
- USDA Agricultural Research Service. FoodData Central: SR Legacy Nuts, hazelnuts or filberts (170581), blanched (170582) and dry roasted (170583), per ounce records for almonds, pistachios, pecans, macadamias, walnuts and cashews, and branded records for Nutella Hazelnut Spread with Cocoa (2022), Nuccina Hazelnut Spread (2017) and Elmhurst Milked Hazelnuts (2020). fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Qualified Health Claims: Letters of Enforcement Discretion.” 2024. fda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. mayoclinic.org
