Hazelnuts | All You Need to Know About

General profile

Name: Hazelnuts

Type: Nuts

Derived from: Hazel plant

Availability: September and October

Color: Cinnamon colored shell and white-yellowish flesh

Taste: Sweet flavored

Shape: A corn-shaped nuts

Nutrition summary

Calories: High

Protein: Moderate

Fat: High

Saturated Fat: High

Cholesterol: None

Carbohydrates: Low

Fiber: Very High

Sodium: Low

Main vitamin: Vitamin E and Folate

Main mineral: Iron and Phosphorus


Consumption Guide

Best time is to eat in the morning as breakfast or mid-day snacks.

12 to 15 medium size hazelnuts are enough for a day.

How to buy

Look for nuts that are full and heavy in appearance because withered nuts are usually lighter in weight.

Avoid moldy, damaged, shriveled, or discolored nuts as they are no longer fit for consumption.


Store hazelnuts in a cool, dark, and dry place; must protect them from heat, light, and moisture.

Shelled nuts place in an airtight container in a refrigerator stay fresh and flavorful for up to 8 months, whereas freezer ones stay fresh and flavorful for a year.

Unshelled nuts in an airtight container stay fresh for 6 months in a refrigerator and 9 months in a freezer.

Consumption methods

  • Eaten raw or roasted
  • Added to savory dishes
  • Sprinkle them on various dishes
  • Use its oil
  • Try hazelnut butter

Note: Hazelnuts are best served with beans as they highlight each other’s protein content.

Nutritional value per 100 g (3.5 oz)

Energy 2,629 kJ (628 kcal)
Carbohydrates 16.70 g
Sugars 4.34 g
Dietary fiber 9.7 g
Fat 60.75 g
Protein 14.95 g
Vitamins %DVQuantity
Vitamin A equiv. beta-Carotene lutein zeaxanthin 0% 1 μg 0% 11 μg 92 μg
Thiamine (B1) 56% 0.643 mg
Riboflavin (B2) 9% 0.113 mg
Niacin (B3) 12% 1.8 mg
Pantothenic acid (B5) 18% 0.918 mg
Vitamin B6 43% 0.563 mg
Folate (B9) 28% 113 μg
Vitamin C 8% 6.3 mg
Vitamin E 100% 15.03 mg
Vitamin K 14% 14.2 μg
Minerals %DVQuantity
Calcium 11% 114 mg
Iron 36% 4.7 mg
Magnesium 46% 163 mg
Manganese 294% 6.175 mg
Phosphorus 41% 290 mg
Potassium 14% 680 mg
Selenium 3% 2.4 μg
Sodium 0% 0 mg
Zinc 26% 2.45 mg
Other constituents Quantity
Water 5.31 g

Full Link to complete USDA Database entry

*Units: μg = micrograms, mg = milligrams

To be continued…

part 2 https://annbs.com/nutrition/eatables-database/hazelnuts2/

Sharing is Caring ....

Leave a Reply

Your email address will not be published. Required fields are marked *


Copy and paste this code to display the image on your site