Hazelnut
"Adding Hazelnuts to Your Diet May Help Reduce the Risk of Heart Disease"
"Adding Hazelnuts to Your Diet May Help Reduce the Risk of Heart Disease"
Hazelnuts are high in monounsaturated fat, 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).
In addition, eating hazelnuts may healp improve vitamin E status in older adults, according to a 2019 study.
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).
In addition, eating hazelnuts may healp improve vitamin E status in older adults, according to a 2019 study.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 5.31 | 1.51 | Energy | kcal | 628 | 178 | Energy | kJ | 2629 | 745 |
| Nutrient | Units | Value per 100 g | Value per 28 g, 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: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. 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.
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.