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Nuts & seeds

Hazelnuts, raw

Raw hazelnuts, also called filberts, are energy-dense tree nuts rich in monounsaturated fat, vitamin E, fibre and minerals.

Nutrition per100 g

628kcal

2,630 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein15.0 g

30% RI*

Carbohydrates16.7 g

6% RI*

Fat60.8 g

87% RI*

Saturated fat4.5 g

22% RI*

Fibre9.7 g

39% RI*

Sugars4.3 g

5% RI*

Vitamins

Vitamin C6.3 mg

8% RI*

Vitamin E15.0 mg

100% RI*

Vitamin K14.2 µg

19% RI*

Vitamin B60.6 mg

40% RI*

Folate113.0 µg

56% RI*

Minerals

Calcium114.0 mg

14% RI*

Iron4.7 mg

34% RI*

Magnesium163.0 mg

43% RI*

Phosphorus290.0 mg

41% RI*

Potassium680.0 mg

34% 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, raw

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 15.03 mg vitamin E per 100 g, making raw hazelnuts a particularly rich food source of alpha-tocopherol.
Contains 9.7 g fibre and 15.0 g protein per 100 g; a measured portion can add texture and staying power to meals or snacks.
Most of the fat is monounsaturated, while saturated fat accounts for about 4.5 g of the 60.8 g total fat per 100 g.
Provides magnesium, phosphorus, potassium, iron and folate, with virtually no sodium when raw and unsalted.

THE DOWNSIDE

What to keep in mind

Contains about 628 kcal per 100 g, so an unmeasured portion can contribute much more energy than expected.
Hazelnut is a tree-nut allergen and can cause severe reactions; people with pollen-food syndrome may also react to raw hazelnut.
Whole hazelnuts are a choking hazard for young children and must be offered in an age-appropriate form.
The high unsaturated-fat content makes shelled hazelnuts susceptible to rancidity; cool, airtight storage preserves quality.
Roasted, salted, sugared and chocolate-coated hazelnuts have a different nutrition profile from this raw unsalted entry.