Nuts, hazelnuts or filberts, dry roasted, without salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
Dry-roasted hazelnuts are golden-brown, crunchy kernels with a rich, buttery flavor and a subtly sweet, toasty aroma. Their texture is satisfyingly firm with a slight snap, and the roasting process intensifies their natural oils. Nutritionally, they are a powerhouse of healthy fats and provide a solid protein boost per serving.
Calorie split: 9% protein · 10% carbs · 81% fat
↓ Full nutrition💚 Why it's loved
People adore hazelnuts for their luxurious, sweet-nutty taste that elevates both sweet and savory dishes. Their versatility makes them a staple in everything from rustic trail mixes to elegant European pastries.
⚠️ Watch-outs & how to enjoy it better
As a tree nut, hazelnuts are a common allergen and must be avoided by those with allergies. Their high calorie density means portion control is key, and the roasting can slightly reduce heat-sensitive nutrients. To manage intake, measure a single serving (about a handful) and pair them with high-fiber foods like fruit to enhance satiety.
Key benefits
- Excellent source of monounsaturated fats, supporting heart health.
- Provides a good amount of plant-based protein for satiety.
- Rich in dietary fiber, aiding digestion and fullness.
- Naturally high in vitamin E, a key antioxidant.
- Contains essential minerals like manganese and copper.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Turkey produces about 70% of the world's hazelnuts, and the榛子 (zhēnzi) has been cultivated in China for over 5,000 years, often appearing in ancient texts as a symbol of longevity.
Full nutrition (USDA data · scales with serving)
| Water | 2.5 g |
| Energy | 646 kcal |
| Energy | 2703 kj |
| Protein | 15.0 g |
| Total lipid (fat) | 62.4 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 17.6 g |
| Fiber, total dietary | 9.4 g |
| Total Sugars | 4.9 g |
| Sucrose | 4.8 g |
| Glucose | 0.07 g |
| Fructose | 0.07 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Starch | 1.1 g |
| Calcium, Ca | 123 mg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 173 mg |
| Phosphorus, P | 310 mg |
| Potassium, K | 755 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 5.5 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.12 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 0.92 mg |
| Vitamin B-6 | 0.62 mg |
| Folate, total | 88.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 88.0 ug |
| Folate, DFE | 88.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 36.0 ug |
| Carotene, alpha | 1.0 ug |
| Vitamin A, IU | 61.0 iu |
| Vitamin E (alpha-tocopherol) | 15.3 mg |
| Tocopherol, beta | 0.33 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 3.2 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.06 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 46.6 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 46.4 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 8.5 g |
| PUFA 18:2 | 8.4 g |
| PUFA 18:3 | 0.06 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
| Phytosterols | 110 mg |
| Stigmasterol | 1.0 mg |
| Campesterol | 6.0 mg |
| Beta-sitosterol | 103 mg |
Amino acid profile (per 100g)
| 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 | 0.67 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 | 0.73 g |
| Proline | 0.56 g |
| Serine | 0.74 g |
FAQ
The terms are often used interchangeably. Botanically, 'filbert' may refer to specific species, but in commerce, 'hazelnut' is the common name for the roasted kernels of the Corylus genus.
Are dry-roasted hazelnuts healthy?
Yes, they retain most of their beneficial nutrients. Roasting without added salt or oil preserves their heart-healthy fats and antioxidants, making them a nutritious snack in moderation.
How should I store them to keep them fresh?
Store in an airtight container in a cool, dark place for up to 3 months, or in the freezer for up to a year. Their high oil content can make them go rancid if exposed to heat or light.
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 6.46 kcal/g · 9% calories from protein · 9.4 g fiber · 4.9 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.