Keto Approved
Hazelnuts
2.00g net carbs per 1 oz
Hazelnuts carry just 2 g net carbs per ounce, so a small handful slots easily into your daily limit. Their 17 g of fat and 4.2 g of protein make them a filling snack, though the 176 calories add up fast, so weigh out a portion instead of eating from the bag.
By MeKeto Editorial · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 10% of your 20g daily budget.
Plan the rest of your day
Good to Know
Buy them raw or dry-roasted rather than honey-roasted or candied, since the sweetened versions add real sugar that the plain nuts don't have. Watch chocolate-hazelnut spreads like Nutella, which is mostly sugar and palm oil and is not keto friendly. If you want that flavor, look for unsweetened hazelnut butter or a sugar-free cocoa-hazelnut spread, and check the label for hidden carbs from added syrups.
Is Hazelnuts Keto? The Full Answer
Hazelnuts contains 2.00g net carbs per 1 oz (4.70g total carbs minus 2.70g fiber). Hazelnuts carry just 2 g net carbs per ounce, so a small handful slots easily into your daily limit. Their 17 g of fat and 4.2 g of protein make them a filling snack, though the 176 calories add up fast, so weigh out a portion instead of eating from the bag.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 10% of a 20g daily carb limit. That makes Hazelnuts a reliable keto staple.
Measure Your Ketone Levels
A blood ketone meter reads beta-hydroxybutyrate from a finger prick, the marker that defines nutritional ketosis at 0.5 to 3.0 mmol/L. Urine strips measure acetoacetate instead, which drops off once you are fat-adapted. Keto-Mojo makes a blood meter.
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