17 Fit Food calories Nuts and seeds
Hazelnuts calories and nutrition facts
Per 100 g: 628 kcal — 14.9 g protein, 60.8 g fat and 7 g carbs.
Praline and Italian gianduja both start with hazelnuts, and a short spell in a hot oven deepens their flavour and loosens the papery skins, which then rub off in a tea towel. Roasting barely changes the calories, but the handful does: 30 g already comes to about 190 kcal. They’re rich in manganese, copper and vitamin E, and finish salads, crumbles and romesco sauce.
- High in fibre
- Salt-free
- High in manganese
- High in copper
- Protein 9%
- Fat 86%
- Carbs 4%
In everyday portions
- Typical serving · 30 g 188 kcal
- 100 kcal is 16 g this much of it gives 100 kcal
- 20 g of protein is 135 g this much to eat for 20 g of protein
- Energy density High 6.3 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 628 | 14.9 | 60.8 | 7 |
| Roasted | 646 | 15 | 62.4 | 8.2 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 628 kcal 31%
- Protein 14.9 g 30%
- Fat 60.8 g 87%
- Carbs available, without fibre 7 g 3%
- Fibre 9.7 g
- Salt 0 g 0%
Where the calories come from
- Protein 9%
- Fat 86%
- Carbs 4%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 15 mg 125%
- Vitamin K 14.2 µg 19%
- Vitamin C 6.3 mg 8%
- Vitamin B1 (thiamin) 0.643 mg 58%
- Vitamin B2 (riboflavin) 0.113 mg 8%
- Vitamin B3 (niacin) 1.8 mg 11%
- Vitamin B5 (pantothenic acid) 0.918 mg 15%
- Vitamin B6 0.563 mg 40%
- Folate (B9) 113 µg 56%
- Vitamin B12 0 µg 0%
- Choline 45.6 mg
Minerals
- Potassium 680 mg 34%
- Calcium 114 mg 14%
- Phosphorus 290 mg 41%
- Magnesium 163 mg 43%
- Iron 4.7 mg 34%
- Zinc 2.5 mg 25%
- Copper 1.7 mg 172%
- Manganese 6.2 mg 309%
- Selenium 2.4 µg 4%
- Iodine 1 µg <1%
- Sodium 0 mg 0%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Salt-free
- High in manganese
- High in copper
- High in vitamin E
- High in vitamin B1
- High in folate
- High in magnesium
- High in phosphorus
- High in vitamin B6
- High in potassium
- High in iron
- Source of zinc
- Source of vitamin K
- Source of vitamin B5
Roasted
Energy and macros
- Energy 646 kcal 32%
- Protein 15 g 30%
- Fat 62.4 g 89%
- Carbs available, without fibre 8.2 g 3%
- Fibre 9.4 g
- Salt 0 g 0%
Where the calories come from
- Protein 9%
- Fat 86%
- Carbs 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 3 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 15.3 mg 127%
- Vitamin K 11.3 µg 15%
- Vitamin C 3.8 mg 5%
- Vitamin B1 (thiamin) 0.338 mg 31%
- Vitamin B2 (riboflavin) 0.123 mg 9%
- Vitamin B3 (niacin) 2 mg 13%
- Vitamin B5 (pantothenic acid) 0.923 mg 15%
- Vitamin B6 0.62 mg 44%
- Folate (B9) 88 µg 44%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 755 mg 38%
- Calcium 123 mg 15%
- Phosphorus 310 mg 44%
- Magnesium 173 mg 46%
- Iron 4.4 mg 31%
- Zinc 2.5 mg 25%
- Copper 1.8 mg 175%
- Manganese 5.5 mg 278%
- Selenium 4.1 µg 7%
- Iodine 1 µg <1%
- Sodium 0 mg 0%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Salt-free
- High in manganese
- High in copper
- High in vitamin E
- High in magnesium
- High in vitamin B6
- High in phosphorus
- High in folate
- High in potassium
- High in iron
- High in vitamin B1
- Source of zinc
- Source of vitamin B5
- Source of calcium
- Source of vitamin K
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 80% More calories than 80% of nuts and seeds.
- 92% More manganese than 92% of nuts and seeds.
- 76% More copper than 76% of nuts and seeds.
- 86% More folate than 86% of nuts and seeds.
- 78% More vitamin B6 than 78% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Walnuts 654 kcal
- Pine nuts 673 kcal
- Sesame seeds 573 kcal
- Sunflower seeds 584 kcal
- Peanuts 567 kcal
- Almonds 579 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170581.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.