Hazelnuts
Common food
Photo: Wikipedia
The hazelnut, also known as the filbert, is the small, round, hard-shelled nut of the Corylus tree, prized for its rich, buttery flavor and satisfying crunch. Nutritionally, it's a powerhouse of healthy monounsaturated fats, which make up over 60% of its weight, and provides a good source of plant-based protein and dietary fiber. Its distinct, sweet taste intensifies when roasted, making it a favorite in both sweet and savory applications.
Calorie split: 9% protein · 10% carbs · 81% fat
↓ Full nutrition💚 Why it's loved
People adore hazelnuts for their uniquely sweet, aromatic, and richly nutty flavor that becomes even more pronounced and complex when roasted. Their versatility is unmatched, seamlessly moving from the creamy base of spreads like Nutella to a crunchy coating for fish or a fragrant addition to coffee.
⚠️ Watch-outs & how to enjoy it better
Hazelnuts are a common tree nut allergen, and their high fat content means they are calorie-dense, requiring portion awareness for those monitoring intake. To counteract this, practice strict portion control (e.g., a small handful), and always check labels for cross-contamination if allergies are a concern.
Key benefits
- Excellent source of heart-healthy monounsaturated fats.
- Rich in vitamin E, a powerful antioxidant that supports cell health.
- Provides a good source of manganese, essential for bone health and metabolism.
- High in dietary fiber, which promotes digestive health and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Turkey is by far the world's largest producer of hazelnuts, supplying over 60% of the global market, with the majority grown in the coastal region of the Black Sea.
Full nutrition (USDA data · scales with serving)
| Water | 5.3 g |
| Energy | 628 kcal |
| Protein | 14.9 g |
| Total lipid (fat) | 60.8 g |
| Carbohydrate, by difference | 16.7 g |
| Fiber, total dietary | 9.7 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 114 mg |
| Iron, Fe | 4.7 mg |
| Magnesium, Mg | 163 mg |
| Phosphorus, P | 290 mg |
| Potassium, K | 680 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 1.7 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.64 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.56 mg |
| Folate, total | 113 ug |
| Folic acid | 0.00 ug |
| Folate, food | 113 ug |
| Folate, DFE | 113 ug |
| Choline, total | 45.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 92.0 ug |
| Vitamin E (alpha-tocopherol) | 15.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 45.7 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 45.4 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 7.9 g |
| PUFA 18:2 | 7.8 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Nuts, hazelnuts or filberts — USDA does not publish this profile for Hazelnuts.
| Tryptophan | 0.19 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 1.1 g |
| Lysine | 0.42 g |
| Methionine | 0.22 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.66 g |
| Tyrosine | 0.36 g |
| Valine | 0.70 g |
| Arginine | 2.2 g |
| Histidine | 0.43 g |
| Alanine | 0.73 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.7 g |
| Glycine | 0.72 g |
| Proline | 0.56 g |
| Serine | 0.73 g |
FAQ
What's the difference between a hazelnut and a filbert?
The terms are often used interchangeably. Botanically, 'filbert' may refer to specific species (like the common filbert, Corylus avellana), while 'hazelnut' is the general commercial term for the nuts of all Corylus species.
How should I store hazelnuts?
For short-term use (a few months), store them in an airtight container in a cool, dark place. For longer storage, keep them in the refrigerator or freezer to prevent their high oil content from turning rancid.
Can I eat the skin on a hazelnut?
Yes, the skin is edible and nutritious, but it can be slightly bitter and papery. Many recipes call for blanching and rubbing off the skins after toasting for a smoother texture and milder flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 6.28 kcal/g · 10% calories from protein · 9.7 g fiber · 4.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.