Nutritional Facts of Hazelnuts

Nutritional comparison of 1 ounce of nuts

Hazelnuts are a healthy option. Hazelnuts are rich in protein, complex carbohydrates, dietary fiber, iron, calcium and vitamin E. They are very low in sodium and sugar. Hazelnuts, like other tree nuts, contain no cholesterol. Over 80% of the total fat in hazelnuts is mono-unsaturated. The chart below compares 1 oz of hazelnuts to other nuts.

Nutrient Units Hazelnuts Almonds Brazils Cashews Macadamias Peanuts Pecans Pinenuts Pistachios Walnuts
  # of kernels/oz 21 23 6-8 18 10-12   20 halves 167 49 14 halves
Calories kcal 178 163 186 163 204 161 196 191 162 185
Protein g* 4.24 6.02 4.06 4.34 2.21 7.31 2.6 3.88 6.05 4.32
Total Fat g 17.22 14.01 18.83 13.14 21.57 13.96 20.4 19.38 13.03 18.49
Saturated Fat g 1.266 1.058 4.291 2.596 3.387 1.937 1.752 1.389 1.575 1.737
Monounsaturated Fat g 12.942 8.757 6.959 7.744 16.804 6.926 11.567 5.320 6.865 2.533
Polyunsaturated Fat g 2.245 3.463 5.824 2.222 .425 4.411 6.128 9.659 3.940 13.374
Cholesterol mg** 0 0 0 0 0 0 0 0 0 0
Carbohydrate g 4.73 5.6 3.48 9.27 3.79 4.57 3.93 3.71 7.84 3.89
Fiber g 2.7 3.422 2.1 0.9 2.3 2.4 2.7 1 2.9 1.9
Calcium mg 32 75 45 13 20 26 20 5 31 28
Iron mg 1.33 1.05 .69 1.70 .75 1.30 .72 1.57 1.19 .82
Magnesium mg 46 76 107 74 33 48 34 71 34 45
Phosphorus mg 82 137 206 139 56 107 79 163 137 98
Potassium mg 193 200 187 160 103 200 116 169 295 125
Zinc mg 0.69 0.87 1.15 1.59 0.37 .93 1.28 1.83 0.65 .88
Copper mg .489 .282 .494 .629 .162 .324 .340 .375 .376 .450
Manganese mg 1.751 .648 .347 .234 .861 .548 1.276 2.495 .361 .968
Thiamin mg .182 .06 .175 .057 .201 .181 .187 .103 .238 .097
Riboflavin mg .032 .287 .010 .057 .025 .038 .037 .064 .045 .043
Niacin mg .510 0.96 .084 .397 .645 3.421 .331 1.244 .404 .319
Pantothenic acid mg .260 .133 .052 .345 .171 .501 .254 .089 .145 .162
Vitamin B6 mg .160 .041 .029 .073 .102 .099 .060 .027 .361 .152
Folate mcg 32 14 6 20 3 68 6 10 14 28
Arginine g .627 .693 .609 .494 .391 .875 .334 .684 .598 .646
Vitamin K mcg 4.0 0 0 9.8 n/a 0 1 15.3 3.7 .8
Vitamin E mg 4.26 7.43 1.62 .26 .16 2.36 .40 2.65 .55 .20
Total Phytosterols mg 27 31 n/a 45 32 62 29 40 61 20

Source: USDA National Nutrient Database for Standard Reference, Release 20, 2007.
*g = gram; **mg = milligram; ***%DV = percent Daily Value; ****mcg = microgram
¹All of the nuts are unsalted; almonds, brazil nuts, hazelnuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias and pistachios are dry roasted.

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