Raw Hazelnuts: Nutrition, Glycemic Index & Why They're So Good For You

The misunderstood nut

Let's clear this up first: the fat in nuts is not the enemy. In fact, in hazelnuts, it's the main event. We're talking about heart-healthy monounsaturated fats, the same kind you find in olive oil. When you eat a handful of hazelnuts, you're not just getting a satisfying crunch; you're getting a slow-burning source of energy that keeps you full for hours.

The problem isn't the nut itself, but the company it often keeps (hello, sugar-laden spreads) and the portion size. A small handful is a snack; a whole bag is a meal. Get that right, and hazelnuts are one of the best things you can add to your diet.

Hazelnut nutrition facts

The numbers below are for a 100-gram serving, which is a lot — about 3/4 of a cup, and more than you'd likely eat in one go. A more typical snack-sized portion is about one ounce (28g). Still, looking at the 100g breakdown shows you exactly what these nuts are made of.

The headline number is the fat: nearly 61 grams per 100g. But don't panic! The vast majority of this is the good stuff: monounsaturated and polyunsaturated fats. You also get a huge hit of fibre — almost 10 grams — and a solid 15 grams of plant-based protein. The carbohydrate count is modest, and once you subtract the fibre, the 'net carbs' are very low, which is why they have such a gentle effect on blood sugar.

Are hazelnuts fattening?

It's the question I get asked most about nuts. With 628 calories per 100g, they are undeniably calorie-dense. But 'calorie-dense' and 'fattening' are not the same thing. Studies consistently show that people who eat nuts regularly tend to have healthier body weights. Why? Because the combination of fat, fibre, and protein is incredibly satiating. A handful of hazelnuts crushes hunger far more effectively than a snack with the same calories from refined carbs. They keep you full, so you eat less overall. Portion control is still important, but you don't need to fear the fat.

Hazelnut's glycemic index

Hazelnuts have a very low glycemic index (GI). While a specific number isn't officially published, all nuts score very low on the 0-100 scale, typically below 20. This is because they contain very few carbohydrates and are packed with fibre and fat, which dramatically slow down the absorption of any sugar into the bloodstream. For all practical purposes, they're a 'non-event' for your blood sugar, making them an excellent food for steady energy.

The smart way to eat them

It's hard to go wrong with hazelnuts, but a few simple habits will help you get the most out of them.

What hazelnuts are good for

What to pair hazelnuts with

Hazelnuts have a rich, buttery flavour that works in both sweet and savoury dishes. Pairing them with other whole foods creates balanced, satisfying meals and snacks.

Eat freely — or be mindful?

Three ways to eat them

Here are three simple ways to incorporate hazelnuts into your meals, moving beyond just snacking.