Are Hazelnuts Keto?

Tree Nuts
Hazelnuts sticker illustration
KETO VERDICTYES

Hazelnuts are keto-friendly with ~7g net carbs per 100g. Rich in monounsaturated fats and vitamin E, they’re great for keto snacking and cooking when portioned (about 1 oz/28g ≈ ~2g net).

Hazelnuts are keto-friendly with ~7g net carbs per 100g. Rich in monounsaturated fats and vitamin E, they’re great for keto snacking and cooking when portioned (about 1 oz/28g ≈ ~2g net).

  • Net carbs (100g)7g
  • Protein (100g)12.6g
  • Fat (100g)60.8g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
7g
Total Carbs
16.7g
Fiber
9.7g
Protein
12.6g
Fat
60.8g
Calories
645

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Moderate net carbs: ~7g per 100g supports keto with controlled portions
  • High healthy fat: Predominantly monounsaturated for satiety and heart health
  • Good protein content (12.6g/100g) helps meal balance
  • Vitamin E–rich antioxidant profile
  • High fiber (9.7g/100g) helps temper glycemic impact
  • Mineral-dense: copper, magnesium, manganese

HEALTH BENEFITS

  • Monounsaturated fats support favorable lipid profiles
  • Polyphenols and vitamin E help reduce oxidative stress
  • Magnesium supports muscle/nerve function and energy production
  • May help improve cholesterol markers when replacing refined snacks
  • Manganese and copper contribute to connective tissue and enzyme function
  • Satiating combo of fat + fiber can aid appetite control

PREPARATION SUGGESTIONS

ROASTED SNACK

Dry-roast 5–7 minutes, tossing with sea salt or cinnamon for a warm, aromatic keto snack.

HAZELNUT PRALINE BUTTER

Blend roasted hazelnuts with vanilla and a keto sweetener for a creamy spread for celery or keto crackers.

CRUSHED TOPPING

Pulse into coarse crumbs to top salads, roasted veg, or keto desserts for crunch.

COFFEE ACCENT

Lightly toast and grind with coffee beans for a natural hazelnut latte aroma.

SALAD ENHANCEMENT

Chop and toss into greens with olive-oil vinaigrette and blue-cheese or feta.

KETO BAKING

Use hazelnut flour in cakes or cookies for rich flavor and lower net carbs than wheat flour.

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