Hazelnuts vs peanuts: which is healthier?
They are about equally nutrient-dense: hazelnuts scores 45/100 and peanuts 41/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Hazelnuts
628 kcal per 100 g. 1 oz (about 21 nuts): 28 g
Peanuts
567 kcal per 100 g. 1 oz: 28 g
Which to pick for your goal
- Fewer caloriesAbout even628 vs 567 kcal per 100 g
- More proteinPeanuts15 vs 26 g per 100 g
- More fiberHazelnuts9.7 vs 8.5 g per 100 g
- Less sugarAbout even4.3 vs 4.7 g per 100 g
- More potassiumAbout even680 vs 705 mg per 100 g
- Less saturated fatHazelnuts4.5 vs 6.3 g per 100 g
Nutrition side by side
| Nutrient | Hazelnuts, 100 g | Peanuts, 100 g | Hazelnuts, 28 g | Peanuts, 28 g |
|---|---|---|---|---|
| Calories | 628 kcal | 567 kcal | 176 kcal | 159 kcal |
| Protein | 15 g | 26 g | 4.2 g | 7.2 g |
| Carbohydrates | 17 g | 16 g | 4.7 g | 4.5 g |
| Sugars | 4.3 g | 4.7 g | 1.2 g | 1.3 g |
| Fiber | 9.7 g | 8.5 g | 2.7 g | 2.4 g |
| Fat | 61 g | 49 g | 17 g | 14 g |
| Saturated fat | 4.5 g | 6.3 g | 1.2 g | 1.8 g |
| Vitamin C | 6.3 mg | 0 mg | 1.8 mg | 0 mg |
| Vitamin A | 1 µg | 0 µg | 0.3 µg | 0 µg |
| Potassium | 680 mg | 705 mg | 190 mg | 197 mg |
| Iron | 4.7 mg | 4.6 mg | 1.3 mg | 1.3 mg |
| Calcium | 114 mg | 92 mg | 32 mg | 26 mg |
| Magnesium | 163 mg | 168 mg | 46 mg | 47 mg |
| Sodium | 0 mg | 18 mg | 0 mg | 5 mg |
Last updated . Scores use the HowHealthyIs Score method.