How healthy are hazelnuts?
Are hazelnuts healthy? Yes, in sensible portions. Hazelnuts score 45/100 on the HowHealthyIs Score: 100 g provide 628 kcal, 15 mg vitamin E and 163 mg magnesium. Hazelnuts are one of the best nut sources of vitamin E and are rich in monounsaturated fat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Hazelnuts rank higher than 45% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E16%
- Magnesium6%
- Fiber6%
- Protein5%
- Iron4%
- Potassium2%
- Calcium1%
- Vitamin C1%
- Vitamin A0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 41 minus 4 = 38. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in hazelnuts?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 628 kcal | 176 kcal | |
| Protein | 15 g | 4.2 g | 8% |
| Carbohydrates | 17 g | 4.7 g | 2% |
| Fiber | 9.7 g | 2.7 g | 10% |
| Sugars | 4.3 g | 1.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 61 g | 17 g | 22% |
| Saturated fat | 4.5 g | 1.2 g | 6% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.3 µg | 0% |
| Vitamin C | 6.3 mg | 1.8 mg | 2% |
| Vitamin E | 15 mg | 4.2 mg | 28% |
| Minerals | |||
| Calcium | 114 mg | 32 mg | 2% |
| Iron | 4.7 mg | 1.3 mg | 7% |
| Potassium | 680 mg | 190 mg | 4% |
| Magnesium | 163 mg | 46 mg | 11% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Nuts, hazelnuts or filberts" (FDC 170581). Values rounded.
Why are hazelnuts good for you?
- 4.2 mg vitamin E in 1 oz (about 21 nuts), 28% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 46 mg magnesium in 1 oz (about 21 nuts), 11% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use them
- Snacks and baking
- Salads and grain bowls
What should you watch out for?
- Calorie-dense; chocolate hazelnut spreads are mostly sugar and oil, not hazelnuts.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.