Calories in Nuts, hazelnuts or filberts, blanched
Generic food Cooked Nuts and Seeds
Nuts, hazelnuts or filberts, blanched contains 629 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 178 kcal.
Roughly 82% of its calories come from fat, with 10% from carbohydrates and 8% from protein (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 550% of the Daily Value for manganese, 178% of the Daily Value for copper and 117% of the Daily Value for Vitamin E.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 629 kcal | |
| Total fat M | 61.2 g | 78% |
| Saturated fat C | 4.7 g | 23% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 17 g | 6% |
| Dietary fiber M | 11 g | 39% |
| Total sugars M | 3.5 g | |
| Protein M | 13.7 g | 27% |
| Vitamin A ? | 2 µg | 0.2% |
| Vitamin C M | 2 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 17.5 mg | 117% |
| Thiamin (B1) M | 0.48 mg | 40% |
| Riboflavin (B2) M | 0.11 mg | 8% |
| Niacin (B3) M | 1.6 mg | 10% |
| Pantothenic acid (B5) M | 0.82 mg | 16% |
| Vitamin B6 M | 0.59 mg | 34% |
| Folate (B9) C | 78 µg | 20% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 149 mg | 11% |
| Iron M | 3.3 mg | 18% |
| Magnesium M | 160 mg | 38% |
| Phosphorus M | 310 mg | 25% |
| Potassium M | 658 mg | 14% |
| Zinc M | 2.2 mg | 20% |
| Copper M | 1.6 mg | 178% |
| Manganese M | 12.7 mg | 550% |
| Selenium I | 4.1 µg | 7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8%
- Carbohydrates 10%
- Fat 82%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein13.7 gbelow the median for nut and seed products (median 16.1 g)
- Fiber11 gin the top quarter of nut and seed products (median 8.4 g)
- Sugars3.5 gbelow the median for nut and seed products (median 4.2 g)
- Fat61.2 gin the top quarter of nut and seed products (median 48.8 g)
- Saturated fat4.7 gbelow the median for nut and seed products (median 5.6 g)
- Sodium0 mgin the lowest quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
- Water5.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 48.2 g |
|---|---|
| Polyunsaturated fat C | 5.6 g |
Sugars and starch (6)
| Starch M | 0.93 g |
|---|---|
| Sucrose M | 3.4 g |
| Glucose M | 0.07 g |
| Fructose M | 0.07 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.18 g |
|---|---|
| Threonine M | 0.46 g |
| Isoleucine M | 0.5 g |
| Leucine M | 0.97 g |
| Lysine M | 0.39 g |
| Methionine M | 0.2 g |
| Cystine M | 0.25 g |
| Phenylalanine M | 0.61 g |
| Tyrosine M | 0.33 g |
| Valine M | 0.64 g |
| Arginine M | 2 g |
| Histidine M | 0.4 g |
| Alanine M | 0.67 g |
| Aspartic acid M | 1.5 g |
| Glutamic acid M | 3.4 g |
| Glycine M | 0.66 g |
| Proline M | 0.51 g |
| Serine M | 0.67 g |
Individual fatty acids (26)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 5.5 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 3.2 g |
| SFA 18:0 M | 1.4 g |
| SFA 20:0 M | 0.059 g |
| MUFA 18:1 M | 48 g |
| PUFA 18:3 M | 0.058 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.12 g |
| MUFA 20:1 M | 0.12 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 20:3 M | 0 g |
| SFA 13:0 M | 0 g |
Carotenoids (7)
| Beta-carotene M | 23 µg |
|---|---|
| Retinol Z | 0 µg |
| Carotene, alpha M | 2 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Tocopherol, beta M | 0.35 mg |
| Tocopherol, gamma M | 2.2 mg |
| Tocopherol, delta M | 0.14 mg |
Sterols (4)
| Phytosterols M | 116 mg |
|---|---|
| Stigmasterol M | 1 mg |
| Campesterol M | 7 mg |
| Beta-sitosterol M | 108 mg |
Other components (7)
| Water M | 5.8 g |
|---|---|
| Alcohol Z | 0 g |
| Ash M | 2.4 g |
| Energy C | 2,630 kJ |
| Vitamin A, IU ? | 40 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 78 µg |
Other forms of Nuts
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almonds, oil roasted, lightly salted Cooked | 607 | 21.2 g | 17.7 g | 55.2 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed kernels, toasted, without salt Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed kernels, dry roasted, with salt added Cooked | 612 | 21 g | 17.1 g | 56.1 g |
| Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Cooked | 595 | 17 g | 21.2 g | 53.8 g |
| Hazelnuts | 628 | 15 g | 16.7 g | 60.8 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, oil roasted, without salt Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked nuts?
100 g of cooked nuts has 629 kcal. 1 oz (28.4 g): about 178 kcal.
Is cooked nuts high in protein?
Cooked nuts contains 13.7 g of protein per 100 g (27% of the 50 g Daily Value), or 3.9 g in 1 oz (28.4 g). About 8% of its calories come from protein. Compared with other nut and seed products, that is below the median (median 16.1 g).
How many carbs are in cooked nuts?
Cooked nuts has 17 g of total carbohydrates per 100 g, including 11 g of fiber and 3.5 g of sugars.
How much fat is in cooked nuts?
Cooked nuts contains 61.2 g of fat per 100 g, of which 4.7 g is saturated (23% of the Daily Value).
What vitamins and minerals does cooked nuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (550% DV), copper (178% DV), Vitamin E (117% DV), Thiamin (B1) (40% DV) and magnesium (38% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked nuts?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does nuts have the same nutrition cooked and dried or dry?
No. Per 100 g, nuts, hazelnuts or filberts, blanched has 629 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170582. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.