Nutrition for Hazelnut
Calories, Protein, Vitamins and More
Hazelnut Nutrition Summary
One cup of hazelnut (226.8 grams or 0.5 lb) contains 1465 calories and 34.1 grams of protein. Hazelnut consist of 3% water, 18% carbohydrates, 15% protein, and 62% fat.Hazelnut is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, niacin, Vitamin B6, pantothenic acid, folate and Vitamin E. It also contains significant amounts of Vitamin C, riboflavin, zinc, manganese, copper, selenium and phosphorus.
In one cup of hazelnut:
- Calories: 1465
- Protein: 34.1 g
- Sugar: 11.1 g
- Dietary fiber: 21.3 g
- Fat: 141.5 g, (Saturated: 10.2 g)
See the Hazelnut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, hazelnuts or filberts, dry roasted, without salt added.
Calories in Hazelnut
Hazelnut has 1465 calories per cup or 646 calories for every 100 grams. Most of its calories are from fat and carbohydrates.81% of calories in hazelnut are from fat, 10% of calories are from carbohydrates and 9% of calories are from protein.
Calories from Carbs
About 10% the calories in hazelnut are from carbohydrates.
The carbs in hazelnut are mostly in the form of dietary fiber, sugar and starch (61%, 32% and 7%). An excellent high-fiber food, a single cup of hazelnut contains 85% of recommended daily values or 21.3 grams of dietary fiber.
- Dietary fiber: 21.3 g
- Sugar: 11.1 g
- Starch: 2.5 g
Calories from Fat
The majority, or 81% of the calories in Hazelnut are from fat. Hazelnut is high in total fat, with 141.5 grams or 221% of recommended daily values per cup. Most of the fat in hazelnut are healthier unsaturated fats but it also contains a high amount of saturated fat, about 60% of recommended daily values.
Hazelnut is cholesterol free and trans-fat free.
Hazelnut is cholesterol free and trans-fat free.
- Total fat: 141.5 g
- Saturated fat: 10.2 g
- Monounsaturated fat: 105.7 g
- Polyunsaturated fat: 19.2 g
Omega-3 and Omega-6 in Hazelnut
Hazelnut is a source of healthy omega-3 fatty acids, containing a total of 0.14 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.14 g
Also a good source of omega-6 fatty acids, every cup of hazelnut contains a total of 19.2 grams of omega-6. In addition, a large portion of the omega-6 in hazelnut comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- other omega 6: 0.14 g
- linoleic acid: 19.06 g
Calories Similar to Hazelnut
Some other nuts or seeds with similar calories to hazelnut by weight:- Walnut: +18 calories
- Brazil Nut: +29 calories
- Sunflower Seeds: -61 calories
- Pine Nut: +61 calories
Protein in Hazelnut
An excellent source of protein, a single cup of Hazelnut contains 68% of recommended daily values or 34.1 grams of protein. In addition, hazelnut is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 34.09 g
- Tryptophan: 0.44 g
- Threonine: 1.13 g
- Isoleucine: 1.24 g
- Leucine: 2.42 g
- Lysine: 0.96 g
- Methionine: 0.5 g
- Phenylalanine: 1.51 g
- Valine: 1.6 g
- Histidine: 0.98 g
Protein Similar to Hazelnut
Some other nuts or seeds with similar amounts of protein to hazelnut by weight:- Walnut: +0.5 grams
- Lotus Seeds: +0.9 grams
- Brazil Nut: -1.6 grams
- Pine Nut: -3 grams
Vitamins and Minerals in Hazelnut
An good source of many nutrients, hazelnut contains abundant amounts of calcium, iron, magnesium, potassium, thiamin, niacin, Vitamin B6, folate and Vitamin E. In fact, a single cup of hazelnut contains 231% of recommended daily values or 34.7 milligrams of Vitamin E. Also an excellent source of magnesium, a single cup of hazelnut contains 127% of recommended daily values or 392.4 milligrams of magnesium.Vitamins in hazelnut (1 cup):
- Vitamin a: 6.8 ug
- Thiamin: 0.8 mg
- Riboflavin: 0.3 mg
- Niacin: 4.6 mg
- Vitamin b6: 1.4 mg
- Vitamin c: 8.6 mg
- Vitamin e: 34.7 mg
- Folate: 199.6 ug
- Calcium: 279 mg
- Potassium: 1712.3 mg
- Iron: 9.9 mg
- Magnesium: 392.4 mg
- Zinc: 5.7 mg
- Selenium: 9.3 ug
- Phosphorus: 703.1 mg
- Copper: 4 mg
- Manganese: 12.6 mg
Similar to Hazelnut for Vitamin E
Here are some other nuts or seeds with similarly abundant amounts of Vitamin E to hazelnut:- Pine Nut: -13 MG
- Almond Butter: +20 MG
- Brazil Nut: -22 MG
- Almonds: +23 MG
Flavonoids and Carotenoids in Hazelnut [3]
Hazelnut contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of hazelnut:
- beta-carotene: 82 ug
Hazelnut Nutrition Chart
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