Hazelnut Nutrition Facts And Health Benefits

Hazel nuts are rich in healthy fats and a satisfactory amount of protein and fiber. The largest producer of hazelnuts is turkey.

The hazelnut's scientific name is 'Corylus'. Hazelnuts are used commercially to make ice cream, cookies, chocolates, cocoa spreads such as Nutella and Butter.

Hazelnut Nutrition Facts

Here below table shows Hazelnut nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 628

Calories from Fat 549

% Daily Value*
Total Fat 61g 94%
Saturated Fat 5g 25%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 17g 6%
Dietary Fiber 10g 40%
Sugars 4g
Protein 15g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100 grams of hazelnut contains 628 Kcals, 61 grams of fat, 17 grams of carbohydrate, and 15 grams of protein.

There is no cholesterol, trans fat, and sodium in the hazelnuts.


100 grams of hazelnuts retain 628 Kcals(2628 kJ). Most of the calories come from fat.

A 100-gram of hazelnut carries 17 grams of carbohydrates, 10 grams of fiber, and 4 grams of natural sugar. In 100 grams of hazelnut, Net carbs(Total Carbs-Fiber) should be 7 grams. That's so cool.

4.34 grams of sugar include:
Sucrose 4.2g
Glucose 0.07g
Fructose 0.07g
Starch 0.48g

Hazelnuts are a fantastic source of healthy fats(Monounsaturated Fats). 100 grams of hazelnuts own 61 grams of fat. 5 grams of saturated fats, and the rest are unsaturated fats.

100 gram of hazelnuts have unsaturated fatty acids below:
Monounsaturated fatty acids - 48 grams
Polyunsaturated fatty acids - 8 grams

Protein is needed for cell development and maintenance. Hazelnuts provide an adequate amount of protein. 100 grams of hazelnuts have 15 grams of protein.

100 grams of hazelnuts retain below amino acids:
Tryptophan 0.193g
Threonine 0.497g
Isoleucine 0.545g
Leucine 1.06g
Lysine 0.42g
Methionine 0.221g
Cystine 0.277g
Phenylalanine 0.663g
Tyrosine 0.362g
Valine 0.701g
Arginine 2.21g
Histidine 0.432g
Alanine 0.73g
Aspartic acid 1.68g
Glutamic acid 3.71g
Glycine 0.724g
Proline 0.561g
Serine 0.735g

Glycemic Index:

The glycemic index of pistachios is 15. The low glycemic index makes it an excellent food for people with diabetes.

Vitamins And Minerals In Hazelnuts





Vitamin C

6.3 mg


114 mg

Vitamin A

1 mcg


290 mg

Vitamin E

15 mg


680 mg

Vitamin K

14 mcg


4.7 mg

Vitamin B1

0.643 mg


163 mg

Vitamin B2

0.113 mg


2.45 mg

Vitamin B3

1.8 mg


1.72 mg

Vitamin B6

0.563 mg


6.18 mg

Vitamin B9

113 mcg

100 grams of hazelnuts have Vitamin C(7%), Vitamin A(0.11%), Vitamin E(100%) and Vitamin K(12%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity power, Vitamin A required for cell growth, Vitamin E preserves healthy skin and eyes, and Vitamin K is essential for blood clotting and healthy bones.

Hazelnuts also carry a satisfactory amount of B vitamins. 100 grams of hazelnut can deliver Vitamin B1(thiamin) 54%, Vitamin B2(riboflavin) 9%, Vitamin B3(niacin) 11%, Vitamin B6 (pyridoxine) 43%, and Vitamin B9(folate) 28% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of hazelnuts provide Calcium 10%, Phosphorus 7%, Potassium 34%, Iron 32%, Magnesium 39%, Zinc 22%, Copper 191%, and Manganese 269% of your RDA (Recommended Dietary Allowances).

Calcium construct and sustain strong bones; Phosphorus helps to remove waste and repair damaged tissues; Potassium controls fluid balance; Iron is needed for the body's growth and development; Magnesium sustains muscle, nerve function, and energy production.

Zinc plays a notable role in building proteins; Copper makes red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

Hazelnut's Benefits

Hazelnut benefits hair:

Vitamin E benefits scalp health and hair growth, and iron promotes blood circulation and supplies oxygen to hair roots. Hazelnuts are high in vitamin E, iron, and zinc. These vitamins and minerals help to reduce hair fall and raise good hair.

These days hazelnut oil is available in the market. Hazelnut oil nourishes and strengthen hair.

Hazelnut benefits for skin:

Well, hazelnut oil is helpful for skin as well as hair. It hydrates, moistures, and smooths skin tissues. Vitamin E in hazelnuts helps to stop the skin's aging process and lowers inflammation.

Hazelnut benefits for female:

The obesity problem is primarily seen in females. Good fats are helpful for the fat-loss process. Hazelnuts carry good sources of fatty acids called unsaturated fatty acids. The more unsaturated fats in the body decrease bad cholesterol and raise good cholesterol, which results in fat loss.

Frequently Asked Questions(FAQ)

Is hazelnut good for building muscle?

Well, hazelnuts hold good protein and healthy fats, ultimately promoting muscle building and fat loss.

How many hazelnuts should I eat a day?

One ounce serving of hazelnuts a day is recommended for taking its benefits.

Are hazelnuts good for hair growth?

Hazelnuts are high in vitamin E, iron, and zinc. These vitamins and minerals help to reduce hair fall and raise good hair.

What is hazelnut called in India?

In the Indian language, it's called खरबूजा in Hindi.

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