Hazelnut
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).
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).
4.Effects of hazelnut consumption on blood lipids and body weight: a systematic review and Bayesian meta-analysis. Nutrients, 8(12), 747.
Hazelnuts May Help Reduce Heart Disease
| 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 |