HazelnutsNut

628

kcal / 100g

722

kcal / 1 cup, chopped

3 things to watch for

Low-CalorieLow-FatNut-Free

Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinKetoLow-CarbLow-SugarPalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Filberts

Allergens

This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.

Tree nuts

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	628kcal	—
Protein	14.95g	30%
Total lipid (fat)	60.75g	78%
Fatty acids, total saturated	4.464g	22%
Cholesterol	0mg	0%
Carbohydrate, by difference	16.7g	6%
Fiber, total dietary	9.7g	35%
Total Sugars	4.34g	—
Sodium, Na	0mg	0%

Vitamins & Minerals

Calcium, Ca114mg (14% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

4.7mg (34% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

680mg (34% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

163mg (43% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

290mg (41% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

2.45mg (25% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

1.725mg (173% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

6.175mg (309% NRV)

Selenium, Se2.4µg (4% NRV)

Vitamin A, RAE1µg (0% NRV)

Vitamin C, total ascorbic acid6.3mg (8% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)

Vitamin E contributes to the protection of cells from oxidative stress EU register →

15.03mg (125% NRV)

Vitamin K (phylloquinone)

Vitamin K contributes to normal blood clotting EU register →

Vitamin K contributes to the maintenance of normal bones EU register →

14.2µg (19% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

0.643mg (58% NRV)

Riboflavin0.113mg (8% NRV)

Niacin1.8mg (11% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

0.563mg (40% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

113µg (56% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Hazelnuts is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Hazelnuts is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Hazelnuts is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Hazelnuts is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Hazelnuts is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeNo
No — Hazelnuts is not nut-free. Deciding ingredient: nuts.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Hazelnuts is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Hazelnuts is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Hazelnuts is keto-friendly (7 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Hazelnuts is low-carb (7 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Hazelnuts is low in sugar (4.34 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Hazelnuts is high in protein (14.95 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Hazelnuts is not low-fat (60.75 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Hazelnuts is not low-calorie (628 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Hazelnuts run about 7g net carbohydrate per 100g by USDA data, supporting keto compatibility in modest portions. ^[4]
Hazelnut is classified as a tree nut and is one of the more commonly reported tree-nut allergens.

Self-reported prevalence ranges from about 0.1% to 2.5% across various European surveys. ^[5]
One Monash-derived source lists hazelnuts as low-FODMAP up to 24 nuts, with larger servings shifting into moderate-FODMAP territory. ^[6]
A different Monash-derived source puts the low-FODMAP threshold lower, at 10 nuts or fewer.

The two sources disagree on the exact cutoff, so read either figure as approximate rather than a precise limit. ^[7]

Health Benefits

A meta-analysis of 9 controlled trials (425 people) found a hazelnut-enriched diet significantly reduced LDL cholesterol versus a control diet.

The trials used hazelnut doses of 29-69g per day for 28-84 days, with no significant change in HDL or triglycerides. ^[1]
A 4-week trial in people with high cholesterol (hazelnuts at 18-20% of daily energy) found total cholesterol dropped about 7.8% and LDL cholesterol about 6.2%.

The same trial found a 56.6% improvement in flow-mediated dilation, a measure of blood vessel function. ^[2]

Storage & Buying Tips

Properly stored hazelnuts hold good quality for about a year after harvest, per Oregon State University's Extension Service. ^[3]

Frequently Asked Questions

Can pregnant women safely eat hazelnuts?

Yes.

UK NHS pregnancy guidance lists hazelnuts and other nuts as safe to eat during pregnancy unless you have a nut allergy or a doctor has specifically advised otherwise.

Eating nuts during pregnancy doesn't affect whether the baby later develops a nut allergy. ^[8]

Are raw hazelnuts more nutritious than roasted ones?

Raw, unroasted, skin-on hazelnuts hold onto more antioxidant phenolic compounds than roasted or peeled kernels.

Roasting and peeling are both associated with lower antioxidant content, so eating hazelnuts whole and unroasted maximizes antioxidant intake — though roasting is still common for flavor and easier peeling. ^[9]

How many hazelnuts should you eat a day?

There's no single official daily target.

The clinical trials showing cholesterol and cardiovascular benefits used doses ranging from about 29 to 69 grams a day over 4-12 weeks.

That's roughly a small handful to about half a cup — a reasonable evidence-based ballpark for a daily amount. ^[1]

Is hazelnut allergy common, and does it cross-react with anything else?

Yes — hazelnut is one of the more commonly reported tree-nut allergies, though reported rates vary widely by country and study method, from roughly 0.1-2.5% in some European surveys.

It can also trigger oral allergy syndrome in people with birch pollen allergy, since a hazelnut protein closely resembles the main birch pollen allergen.

This pollen-linked reaction is usually milder than true food allergy and is often reduced by cooking; people with hazelnut allergy are often advised to be cautious with other tree nuts too. ^[5]

Why do hazelnuts have a bitter skin, and how do you remove it?

The thin brown skin contains condensed tannins and other phenolic compounds responsible for its bitter, astringent taste.

Toasting the nuts and then rubbing them vigorously in a towel is the standard way to loosen and remove it.

Some recipes instead blanch the nuts in water with baking soda before an ice-water bath, which also loosens the skin. ^[10]

What's the difference between a "filbert" and a "hazelnut"?

There's no botanical difference for cooking purposes.

'Filbert' is simply another common name for the hazelnut, genus Corylus, with 'filbert' historically more common in North America and 'hazelnut' more common elsewhere. ^[9]

Found in these products

2 products in our database contain Hazelnuts.

Breakfast Honey & Nut With Choc Chips

Belvita

VeganGluten-FreeKeto

Elegant Collection A Decadent 16 Piece Private Reserve Chocolate Assortment, Assortment

Russell Stover Candies Inc.