Hazelnuts
A treasure of folate, vitamin E and healthy monounsaturated fats; its glycemic index is very low (15), and it supports heart health and healthy ageing.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A great snack for healthy skin and nerves; a few hazelnuts with a morning cup of black coffee give you fullness and mental clarity for hours.
Best preparation methods
Make a healthy hazelnut spread at home by blending them with a little raw cocoa powder and a pinch of stevia, as a pure, natural alternative to commercial chocolate spreads.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 628 kcal | 188.4 kcal |
| Protein | 15 g | 4.5 g |
| Carbohydrate | 17 g | 5.1 g |
| Available carbohydrate | 7.3 g | 2.2 g |
| Fat | 61 g | 18.3 g |
| Dietary fibre | 9.7 g | 2.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Hazelnuts good for weight loss?
Hazelnuts provide 628 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 188 kcal.
How do Hazelnuts affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Hazelnuts?
A typical 30 g portion of Hazelnuts provides about 188 kcal, 4.5 g protein, 5.1 g carbohydrate, 18.3 g fat and 2.9 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.