Nutrition for Hazelnut

Calories, Protein, Vitamins and More

image of hazelnut source

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)
There is no significant amounts of cholesterol or sodium in hazelnut.

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.

  • Total fat: 141.5 g
  • Saturated fat: 10.2 g
  • Monounsaturated fat: 105.7 g
  • Polyunsaturated fat: 19.2 g
There is no significant amounts of cholesterol or trans fat in hazelnut.

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
The omega-6 to omega-3 ratio in hazelnut is 137.1: 1.

Calories Similar to Hazelnut

Some other nuts or seeds with similar calories to hazelnut by weight:

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:

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
Minerals in hazelnut (1 cup):
  • 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
There is no significant amounts of choline, pantothenic acid, vitamin b12 or vitamin k in hazelnut.

Similar to Hazelnut for Vitamin E

Here are some other nuts or seeds with similarly abundant amounts of Vitamin E to hazelnut:

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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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Hazelnut in Cooking

Hazelnut is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of hazelnut.

Friends and Relatives of Hazelnut

Foods commonly cooked with hazelnut: Other similar relatives:

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