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Nuts & seeds

Hazelnuts, blanched

Blanched hazelnuts are hazelnut kernels whose brown skins have been removed. This USDA profile is distinct from standard hazelnuts with skin and from dry-roasted hazelnuts; blanching does not by itself mean roasted or salted.

Nutrition per100 g

629kcal

2,630 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein13.7 g

27% RI*

Carbohydrates17.0 g

7% RI*

Fat61.2 g

87% RI*

Saturated fat4.7 g

23% RI*

Fibre11.0 g

44% RI*

Sugars3.5 g

4% RI*

Vitamins

Vitamin C2.0 mg

3% RI*

Vitamin E17.5 mg

100% RI*

Vitamin K0.0 µg

0% RI*

Vitamin B60.6 mg

42% RI*

Folate78.0 µg

39% RI*

Minerals

Calcium149.0 mg

19% RI*

Iron3.3 mg

24% RI*

Magnesium160.0 mg

43% RI*

Phosphorus310.0 mg

44% RI*

Potassium658.0 mg

33% RI*

Sodium0.0 mg

0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind hazelnuts, blanched

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 13.7 g protein and 11.0 g fibre per 100 g.
Provides 17.5 mg alpha-tocopherol vitamin E per 100 g.
Provides 149 mg calcium, 160 mg magnesium, 310 mg phosphorus and 658 mg potassium per 100 g.
Provides 48.2 g monounsaturated and 5.56 g polyunsaturated fatty acids per 100 g in the USDA profile.

THE DOWNSIDE

What to keep in mind

Contains 629 kcal and 61.2 g fat per 100 g, so portions can provide substantial energy.
The USDA reference contains 12.6 mg manganese per 100 g, which exceeds the US adult tolerable upper intake level of 11 mg per day; the limit applies to total daily intake from all sources.
Blanching removes the skin but does not make hazelnuts low calorie or remove their allergenic proteins.
Hazelnut is a major tree-nut allergen and can cause severe reactions; cross-contact information also matters.
Whole nuts and nut pieces are choking hazards for young children; follow age-appropriate preparation guidance.
Skin removal, moisture and any later roasting or seasoning vary between products; use the current package ingredient list and nutrition label.