Nutrients in 100 grams of Hazelnuts

Nuts, hazelnuts or filberts (Corylus spp.).

Macros Ratio

Protein Fat Carbs

81%

10%

100 g ▼

Macro Nutrients

Hazelnuts

Energy628 kcal

21.7%

Hazelnuts have 628 kcal of Energy per 100 grams, which is 21.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat60.8 g

62.6%

Hazelnuts have 60.75 g of Fat per 100 grams, which is 62.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.46 g

14%

Hazelnuts have 4.464 g of Saturated Fat per 100 grams, which is 14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.087 g

5.44%

Hazelnuts have 0.087 g of Omega 3 per 100 grams, which is 5.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 67.83 g

46%

Hazelnuts have 7.833 g of Omega 6 per 100 grams, which is 46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hazelnuts have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.7 g

13%

Hazelnuts have 16.7 g of Carbohydrate per 100 grams, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.34 g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Hazelnuts have 4.34 g of Sugars per 100 grams, which is 6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.07 g

0.097%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Hazelnuts have 0.07 g of Fructose per 100 grams, which is 0.097% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.07 g

Hazelnuts have 0.07 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose4.2 g

Hazelnuts have 4.2 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.7 g

25.5%

Hazelnuts have 9.7 g of Fiber per 100 grams, which is 25.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

26.7%

Hazelnuts have 14.95 g of Protein per 100 grams, which is 26.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hazelnuts

Vitamin A1 μg

0.11%

RAE, retinol activity equivalents

Hazelnuts have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53.6%

Thiamine

Hazelnuts have 0.643 mg of Vitamin B1 per 100 grams, which is 53.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.7%

Riboflavin

Hazelnuts have 0.113 mg of Vitamin B2 per 100 grams, which is 8.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Hazelnuts have 1.8 mg of Vitamin B3 per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.92 mg

18.4%

Pantothenic acid

Hazelnuts have 0.918 mg of Vitamin B5 per 100 grams, which is 18.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.56 mg

43.3%

Pyridoxine

Hazelnuts have 0.563 mg of Vitamin B6 per 100 grams, which is 43.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9113 μg

28.3%

Folates and Folic Acid

Hazelnuts have 113 μg of Vitamin B9 per 100 grams, which is 28.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hazelnuts have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.3 mg

Ascorbic acid

Hazelnuts have 6.3 mg of Vitamin C per 100 grams, which is 7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Hazelnuts have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E15 mg

100%

Tocopherols and Tocotrienols

Hazelnuts have 15.03 mg of Vitamin E per 100 grams, which is 100% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K14 μg

12%

Phytomenadione or phylloquinone

Hazelnuts have 14.2 μg of Vitamin K per 100 grams, which is 12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hazelnuts

Calcium114 mg

11.4%

Hazelnuts have 114 mg of Calcium per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.73 mg

192%

Hazelnuts have 1.725 mg of Copper per 100 grams, which is 192% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.7 mg

58.8%

Hazelnuts have 4.7 mg of Iron per 100 grams, which is 58.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium163 mg

39%

Hazelnuts have 163 mg of Magnesium per 100 grams, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.18 mg

268%

Hazelnuts have 6.175 mg of Manganese per 100 grams, which is 268% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus290 mg

41.4%

Hazelnuts have 290 mg of Phosphorus per 100 grams, which is 41.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium680 mg

20%

Hazelnuts have 680 mg of Potassium per 100 grams, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.36%

Hazelnuts have 2.4 μg of Selenium per 100 grams, which is 4.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Hazelnuts have 0 mg of Sodium per 100 grams, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.45 mg

22.3%

Hazelnuts have 2.45 mg of Zinc per 100 grams, which is 22.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.3 g

0.14%

Hazelnuts have 5.31 g of Water per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Hazelnuts:

100 grams of Hazelnuts has outstanding amounts of Vitamin E.
It is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K.
This nut has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Hazelnuts:

100 grams of Hazelnuts has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Calcium and Potassium.
This nut has some Selenium.
It has no Sodium.

Macronutrients in 100 grams of Hazelnuts:

100 grams of Hazelnuts is an excellent source of Fat, Omega 6, Fiber and Protein.
It has a good amount of Saturated Fat and Carbohydrate.
It also has some Omega 3 and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Hazelnuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Hazelnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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