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Hazelnuts vs almonds

Hazelnuts and almonds have the same estimated satiety score: 1 out of 5. Almonds provide more protein per calorie: 3.7 g per 100 kcal, versus 2.4 g for hazelnuts.

Two tree nuts.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 170581 and 170567

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Key differences

  • Almonds provide more protein per calorie: 3.7 g per 100 kcal, versus 2.4 g for hazelnuts.
  • Their energy density is similar: 628 kcal per 100 g for hazelnuts and 579 for almonds.
  • Almonds have more fiber: 12.5 g per 100 g, versus 9.7 g for hazelnuts.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Hazelnuts; Almonds.
NutrientHazelnutsserving: 25 g (0.9 oz)Almondsserving: 25 g (0.9 oz)Difference
Calories628 kcal per 100 g (3.5 oz)157 kcal per serving579 kcal per 100 g (3.5 oz)145 kcal per serving−49 kcal per 100 g (3.5 oz)−12 kcal per serving
Protein15 g per 100 g (3.5 oz)3.8 g per serving21.2 g per 100 g (3.5 oz)5.3 g per serving+6.2 g per 100 g (3.5 oz)+1.5 g per serving
Carbohydrates16.7 g per 100 g (3.5 oz)4.2 g per serving21.6 g per 100 g (3.5 oz)5.4 g per serving+4.9 g per 100 g (3.5 oz)+1.2 g per serving
of which sugars4.3 g per 100 g (3.5 oz)1.1 g per serving4.4 g per 100 g (3.5 oz)1.1 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber9.7 g per 100 g (3.5 oz)2.4 g per serving12.5 g per 100 g (3.5 oz)3.1 g per serving+2.8 g per 100 g (3.5 oz)+0.7 g per serving
Fat60.8 g per 100 g (3.5 oz)15.2 g per serving49.9 g per 100 g (3.5 oz)12.5 g per serving−10.9 g per 100 g (3.5 oz)−2.7 g per serving
of which saturated4.5 g per 100 g (3.5 oz)1.1 g per serving3.8 g per 100 g (3.5 oz)1 g per serving−0.7 g per 100 g (3.5 oz)−0.2 g per serving
Water5.3 g per 100 g (3.5 oz)1.3 g per serving4.4 g per 100 g (3.5 oz)1.1 g per serving−0.9 g per 100 g (3.5 oz)−0.2 g per serving
Protein per 100 kcal2.4 g3.7 g+1.3 g
Estimated satiety (1 to 5)1 / 51 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Almonds minus Hazelnuts. Source: USDA FDC 170581 and 170567.

Per typical serving

With typical servings, 25 g (0.9 oz) of hazelnuts have about 157 kcal and 3.8 g of protein, and 25 g (0.9 oz) of almonds about 145 kcal and 5.3 g.

To get 20 g of protein you would need about 133 g of hazelnuts (837 kcal) or about 94 g of almonds (546 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Hazelnuts and almonds have the same estimated satiety score: 1 out of 5.

  • Hazelnuts: Calculation: 1 (base) − 2 (very high energy density: 628 kcal/100 g) + 0 (protein: 2.4 g/100 kcal) + 0 (fiber: 1.5 g/100 kcal) + 0 (solid food with 5.3 g of water, under 70) = −1; raised to the minimum of 1.
  • Almonds: Very high energy density; moderate fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Hazelnuts

On the numbers they do not stand out from almonds in protein, calories, or fiber, so taste, price, or habit can decide.

Almonds

  • If you want more protein per calorie: 3.7 g per 100 kcal.
  • If you want to add fiber: 12.5 g per 100 g.
  • If you want more protein in a typical serving: 5.3 g in 25 g (0.9 oz).

On a GLP-1 medication

Hazelnuts. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Almonds. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Hazelnuts: every nutrient, frequently asked questions, and similar foods.
  • Almonds: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, hazelnuts or filberts (FDC ID 170581).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, almonds (FDC ID 170567).accessed .