Hazelnut

"Adding Hazelnuts to Your Diet May Help Reduce the Risk of Heart Disease"

Hazelnuts are high in fiber, thiamin, vitamin B6, vitamin E and minerals such as potassium, iron, magnesium, phosphorus, copper and manganese. They are also a source of pantothenic acid, zinc and vitamin (1,2).

And, they may even help to keep your heart healthy! They are high in monounsaturated fat, which may help lower bad cholesterol levels and reduce your risk of heart disease (3).

Nutrient	Units	Value per 100gr	Value per 28gr, 1 oz (1 handful)
Proximates
Water	g	5.31	1.51
Energy	kcal	628	178
Energy	kJ	2629	745

Nutrient	Units	Value per 100gr	Value per 28gr, 1 oz (1 handful)
Proximates
Water	g	5.31	1.51
Energy	kcal	628	178
Energy	kJ	2629	745
Protein	g	14.95	4.24
Total lipid (fat)	g	60.75	17.22
Ash	g	2.29	0.65
Carbohydrate, by difference	g	16.70	4.73
Fiber, total dietary	g	9.7	2.7
Sugars, total	g	4.34	1.23
Sucrose	g	4.20	1.19
Glucose (dextrose)	g	0.07	0.02
Fructose	g	0.07	0.02
Lactose	g	0.00	0.00
Maltose	g	0.00	0.00
Starch	g	0.48	0.14
Minerals
Calcium, Ca	mg	114	32
Iron, Fe	mg	4.70	1.33
Magnesium, Mg	mg	163	46
Phosphorus, P	mg	290	82
Potassium, K	mg	680	193
Sodium, Na	mg	0.0	0.0
Zinc, Zn	mg	2.45	0.69
Copper, Cu	mg	1.725	0.489
Manganese, Mn	mg	6.175	1.751
Selenium, Se	µg	2.4	0.7
Vitamins
Vitamin C, total ascorbic acid	mg	6.3	1.8
Thiamin	mg	0.643	0.182
Riboflavin	mg	0.113	0.032
Niacin	mg	1.800	0.510
Pantothenic acid	mg	0.918	0.260
Vitamin B-6	mg	0.563	0.160
Folate, total	µg	113	32
Folic acid	µg	0.0	0.0
Folate, food	µg	113	32
Folate, DFE	µg	113	32
Choline, total	mg	45.6	12.9
Betaine	mg	0.4	0.1
Vitamin B-12	µg	0.00	0.00
Vitamin B-12, added	µg	0.00	0.00
Vitamin A, RAE	µg	1	0.0
Retinol	µg	0.0	0.0
Carotene, beta	µg	11	3
Carotene, alpha	µg	3	1
Cryptoxanthin, beta	µg	0.0	0.0
Vitamin A, IU	IU	20	6
Lycopene	µg	0.0	0.0
Lutein + zeaxanthin	µg	92	26
Vitamin E (alpha-tocopherol)	mg	15.03	4.26
Vitamin E, added	mg	0.00	0.00
Tocopherol, beta	mg	0.33	0.09
Tocopherol, gamma	mg	0.00	0.00
Tocopherol, delta	mg	0.00	0.00
Vitamin D (D2 + D3)	µg	0.00	0.00
Vitamin D	IU	0.0	0.0
Vitamin K (phylloquinone)	µg	14.2	4.0
Lipids
Fatty acids, total saturated	g	4.464	1.266
4:00	g	0.000	0.000
13:0	g	0.000	0.000
12:0	g	0.000	0.000
6:00	g	0.000	0.000
17:0	g	0.000	0.000
10:0	g	0.000	0.000
18:0	g	1.265	0.359
8:00	g	0.000	0.000
20:0	g	0.102	0.029
14:0	g	0.000	0.000
15:0	g	0.000	0.000
22:0	g	0.000	0.000
16:0	g	3.097	0.878
24:0	g	0.000	0.000
Fatty acids, total monounsaturated	g	45.652	12.942
16:1 undifferentiated	g	0.116	0.033
14:1	g	0.000	0.000
18:1 undifferentiated	g	45.405	12.872
22:1 undifferentiated	g	0.000	0.000
20:1	g	0.131	0.037
24:1 c 1	g	0.000	0.000
Fatty acids, total polyunsaturated	g	7.920	2.245
18:2 undifferentiated	g	7.833	2.221
20:2 n-6 c,c	g	0.000	0.000
18:3 undifferentiated	g	0.087	0.025
18:4	g	0.000	0.000
20:3 undifferentiated	g	0.000	0.000
20:4 undifferentiated	g	0.000	0.000
22:5 n-3 (DPA)	g	0.000	0.000
Cholesterol	mg	0.0	0.0
20:5 n-3 (EPA)	g	0.000	0.000
22:6 n-3 (DHA)	g	0.000	0.000
Beta-sitosterol	mg	102	29
Stigmasterol	mg	1	0.0
Campesterol	mg	7	2
Amino Acids
Tryptophan	g	0.193	0.055
Threonine	g	0.497	0.141
Isoleucine	g	0.545	0.155
Leucine	g	1.063	0.301
Lysine	g	0.420	0.119
Methionine	g	0.221	0.063
Cystine	g	0.277	0.079
Phenylalanine	g	0.663	0.188
Tyrosine	g	0.362	0.103
Valine	g	0.701	0.199
Arginine	g	2.211	0.627
Histidine	g	0.432	0.122
Alanine	g	0.730	0.207
Aspartic acid	g	1.679	0.476
Glutamic acid	g	3.710	1.052
Glycine	g	0.724	0.205
Proline	g	0.561	0.159
Serine	g	0.735	0.208
Others
Alcohol, ethyl	g	0.0	0.0
Caffeine	mg	0.0	0.0
Theobromine	mg	0.0	0.0

Source: National Nutrient Database for Standard Reference Legacy Release April, 2018, NDB No: 12120 g = gram mg = milligram mcg = microgram IU = International Unit
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Perna, S., Giacosa, A., Bonitta, G., Bologna, C., Isu, A., Guido, D., & Rondanelli, M. (2016). Effects of hazelnut consumption on blood lipids and body weight: a systematic review and Bayesian meta-analysis. Nutrients, 8(12), 747.