Plant Source
May lack some essential amino acids. Good to pair with variety.
Hazelnuts
Hazelnuts (Raw) contains 14.9g of protein per 100g, with 60.8g fat, 16.7g carbohydrates, and 628 calories. This makes it a moderate protein source. Source: USDA FoodData Central.
USDA FoodData Central #170581 · Data as of Jan 2026 · All values per 100g
Nuts, hazelnuts or filberts
High FiberLow SugarNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 14.9 g |
| Calories | 628 kcal |
| Total fat | 60.8 g |
| Carbohydrates | 16.7 g |
| Saturated fat | 4.464 g |
| Cholesterol | 0 mg |
| Fiber | 9.7 g |
| Sugars | 4.34 g |
| Sodium | 0 mg |
| Potassium | 680 mg |
How protein-efficient is Hazelnuts?
Protein Energy
Low Protein10%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
0.5
grams protein per 1g fat
High Fat. Contains nearly twice as much fat as protein.
Calories for 30g
1260
calories
Very expensive. eating 1260 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Moderate"Contains moderate saturated fats."
Saturated Fat (Limit)4.464g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)53.6g / ~60g*
Beneficial fats. High source!
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
0mg
Electrolyte
Potassium
HIGH
680mg
Electrolyte
Magnesium
163mg
Recovery
Iron
4.7mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Compare Hazelnuts
See how Hazelnuts stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2026-01-05