Hazelnuts

Hazelnuts – Nutrition Facts (per 100 grams)

Calories: 628 kcal
Protein: 15.0 g
Fat: 60.8 g

• Saturated Fat: 4.5 g
• Monounsaturated Fat: 45.7 g
• Polyunsaturated Fat: 7.9 g
  Carbohydrates: 16.7 g
• Sugars: 4.3 g
• Fiber: 9.7 g
  Cholesterol: 0 mg
  Sodium: 0 mg

Vitamins in Hazelnuts

• Vitamin A: 20 IU (0% DV)
• Vitamin B1 (Thiamine): 0.6 mg (48% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (9% DV)
• Vitamin B3 (Niacin): 1.8 mg (11% DV)
• Vitamin B5 (Pantothenic Acid): 0.9 mg (18% DV)
• Vitamin B6: 0.6 mg (35% DV)
• Vitamin B9 (Folate): 113 µg (28% DV)
• Vitamin C: 6.3 mg (7% DV)
• Vitamin E: 15.0 mg (100% DV)
• Vitamin K: 14.2 µg (12% DV)

Minerals in Hazelnuts

• Calcium: 114 mg (11% DV)
• Phosphorus: 290 mg (41% DV)
• Magnesium: 163 mg (41% DV)
• Potassium: 680 mg (14% DV)
• Iron: 4.7 mg (26% DV)
• Zinc: 2.5 mg (23% DV)
• Selenium: 2.4 µg (4% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Hazelnuts are rich in monounsaturated fats, which support heart health by reducing bad cholesterol (LDL).
• High in vitamin E, an antioxidant essential for skin health and cell protection.
• Contain a good amount of fiber, promoting healthy digestion.
• Rich in magnesium, phosphorus and calcium, supporting bone health and energy metabolism.
• Provide notable amounts of folate, which is important for cell repair and DNA synthesis.
• Hazelnuts are a versatile snack, and they pair well with chocolate, desserts, or as a topping for salads and oatmeal.