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Nuts & seeds

Hazelnuts, dry roasted, unsalted

Dry-roasted unsalted hazelnut kernels have a toasted flavour and a concentrated profile rich in mostly unsaturated fat, fibre, vitamin E and several minerals, without added salt.

Nutrition per100 g
646kcal
2,700 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein15.0 g
30% RI*
Carbohydrates17.6 g
7% RI*
Fat62.4 g
89% RI*
Saturated fat4.5 g
23% RI*
Fibre9.4 g
38% RI*
Sugars4.9 g
5% RI*

Vitamins

Vitamin C3.8 mg
5% RI*
Vitamin E15.3 mg
100% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.6 mg
44% RI*
Folate88.0 µg
44% RI*

Minerals

Calcium123.0 mg
15% RI*
Iron4.4 mg
31% RI*
Magnesium173.0 mg
46% RI*
Phosphorus310.0 mg
44% RI*
Potassium755.0 mg
38% 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, dry roasted, unsalted

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

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THE UPSIDE

Why it can be a great choice

  • Provides 15.0 g protein and 9.4 g fibre per 100 g, so a measured portion can add both plant protein and fibre.
  • Provides 15.28 mg vitamin E per 100 g, an antioxidant vitamin that helps protect cells from oxidative stress.
  • Most of the 62.4 g total fat is unsaturated, with monounsaturated fat forming the largest share.
  • Provides magnesium, phosphorus, potassium, iron, copper and manganese while the unsalted USDA profile contains no measurable sodium.
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THE DOWNSIDE

What to keep in mind

  • Contains about 646 kcal per 100 g, so frequent unmeasured handfuls can add substantial energy.
  • Hazelnut is a tree-nut allergen and may cause severe reactions; people with birch-pollen allergy can also experience pollen-food syndrome symptoms.
  • Whole hazelnuts are a choking hazard for young children and require an age-appropriate form and close supervision.
  • Roasting alters moisture, flavour and some heat-sensitive nutrients; salted, oil-roasted or coated products need their own nutrition profile.
  • Their high unsaturated-fat content can become rancid during warm, light or oxygen exposure; store cool and airtight and discard stale or paint-like smelling kernels.