Hazelnuts
Rich in vitamin E and monounsaturated fat, with a flavour that suits both sweet and savoury.
Nutrition per 100 g
Standardised to 100 g of hazelnuts for fair comparison. Typical serving: 30 g — 188 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 627 kcal | 188 kcal | 100 kcal |
| Protein | 15 g | 4.5 g | 2.4 g |
| Carbohydrate | 16.7 g | 5 g | 2.7 g |
| Fat | 60.7 g | 18.2 g | 9.7 g |
| Fibre | 9.3 g | 2.8 g | 1.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of hazelnuts, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 135 mg | 40.5 mg | 10% |
| Iron | 3.5 mg | 1.1 mg | 19% |
| Magnesium | 156 mg | 46.8 mg | 37% |
| Phosphorus | 321 mg | 96.3 mg | 26% |
| Potassium | 636 mg | 191 mg | 14% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 2.3 mg | 0.69 mg | 21% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 1.4 mg | 0.42 mg | 156% |
| Manganese | 6.1 mg | 1.8 mg | 265% |
Source: USDA FoodData Central — Nuts, hazelnuts or filberts, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat hazelnuts?
- Very high vitamin E per serving.
- Predominantly monounsaturated fat, like olive oil.
- Toasted and skinned, they lift simple vegetable dishes.
How to include it
- Roast at 180C for 10 minutes and rub off the skins.
- Chop over roasted carrots or sprouts.
- Blend with cocoa and dates into a genuine hazelnut spread.
Things to consider
- Chocolate hazelnut spreads are mostly sugar and palm oil.
- Tree nut allergen.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
- 580
- protein
- 21.3 g
- fibre
- 12.3 g
per 100 g · Typical serving: 30 g
Walnuts
The only common nut with a substantial dose of plant omega-3 (ALA).
- kcal
- 653
- protein
- 15.3 g
- fibre
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Dark Chocolate (85%)
A treat with genuine iron, magnesium and flavanols — at high cocoa percentages only.
- kcal
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- protein
- 9.3 g
- fibre
- 11 g
per 100 g · Typical serving: 30 g at 85% cocoa
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