Ingredient swap
Hazelnuts vs Hemp Hearts
Hazelnuts has 15 g protein and 628 calories per 100 g; hemp hearts has 31.6 g and 553. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of hazelnuts (135 g) ≈ ¾ cup of hemp hearts.
Side by side
| Per 100 g | Hazelnuts | Hemp Hearts |
|---|---|---|
| Calories | 628 | 553 better |
| Protein | 15 g | 31.6 gbetter |
| Carbs | 16.7 g | 8.7 gbetter |
| Fat | 60.8 g | 48.8 g |
| Fiber | 9.7 gbetter | 4 g |
| Sugar | 4.3 g | 1.5 gbetter |
| Sodium | 0 mgbetter | 5 mg |
| 1 cup weighs | 135 g | 160 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use hemp hearts instead of hazelnuts?
Swap by weight, not by cup: 1 cup of hazelnuts (135 g) ≈ ¾ cup of hemp hearts.
Which has more protein?
Hemp Hearts, with 31.6 g per 100 g versus 15 g.
Which has fewer calories?
Hemp Hearts, with 553 calories per 100 g.