FiberUp
How much fiber is in hazelnuts?
Hazelnuts have 3.3 g of fiber per 1/4 cup (34 g). That is 12% of the daily value and a good amount for a nut & seed.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About hazelnuts and fiber
A quarter cup of hazelnuts provides 3.3 grams of fiber, near the top of the nuts. The thin brown skin carries much of it, so skinned hazelnuts have less.
How hazelnuts compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Flaxseeds | 2 tbsp | 5.4 g | 27 g | 19% |
| Almonds | 1/4 cup | 4.5 g | 12.5 g | 16% |
| Almond Butter | 2 tbsp | 3.4 g | 10.6 g | 12% |
| Hazelnuts | 1/4 cup | 3.3 g | 9.7 g | 12% |
| Pistachios | 1/4 cup | 3.2 g | 10.3 g | 11% |
| Sunflower Seeds | 1/4 cup | 3 g | 8.6 g | 11% |
| Macadamia Nuts | 1/4 cup | 2.9 g | 8.5 g | 10% |
Servings to reach a daily goal
servings of hazelnuts to reach 25 g, the adequate intake for adult women
servings of hazelnuts to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for hazelnuts
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Nuts, hazelnuts or filberts, raw | 8.4 g | – | – |
| Hazelnuts, beaked (Northern Plains Indians) | 9.8 g | – | – |
| Hazelnuts | 9.7 g | – | – |
| Nuts, hazelnuts or filberts | 9.7 g | – | – |
| Chocolate-flavored hazelnut spread | 5.4 g | – | – |
| Nuts, hazelnuts or filberts, blanched | 11 g | – | – |
| Nuts, hazelnuts or filberts, dry roasted, without salt added | 9.4 g | – | – |
| SILK Hazelnut Creamer | 0 g | – | – |
Frequently asked questions
How much fiber is in hazelnuts?
Are hazelnuts high in fiber?
Is the fiber in hazelnuts soluble or insoluble?
How many servings of hazelnuts would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.