Hazelnuts, beaked (Northern Plains Indians)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Thiamin | 0.5 MG | 40% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 3.2 MG | 20% | |
| Vitamin B-6 | 0.6 MG | 32% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 441 MG | 34% | |
| Iron, Fe | 3.1 MG | 17% | |
| Magnesium, Mg | 235 MG | 56% | |
| Phosphorus, P | 411 MG | 33% | |
| Potassium, K | 738 MG | 16% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 2.1 MG | 19% | |
| Copper, Cu | 1.2 MG | 133% | |
| Manganese, Mn | 7.6 MG | 330% |
Nutrition Highlights
- Good source of protein with 14.9g per 100g.
- High in dietary fiber (9.8g per 100g), supporting digestive health.
- Good source of Calcium, Ca (34% DV).
- Rich source of Magnesium, Mg (56% of Daily Value per 100g).
- Good source of Phosphorus, P (33% DV).
- Rich source of Copper, Cu (133% of Daily Value per 100g).
About Hazelnuts, beaked (Northern Plains Indians)
These small, hard-shelled nuts have been a traditional food source for indigenous peoples of the Northern Plains for generations. They grow wild in the region and were harvested as an important part of seasonal food gathering. With a rich, slightly sweet flavor and firm texture, they can be eaten raw, roasted, or ground into pastes and flours. Their high oil content makes them both energy-dense and useful for extracting flavorful nut oils.
Nutritionally, they stand out for their impressive protein content, offering nearly 15 grams per 100 grams, along with a substantial amount of healthy fats—mostly monounsaturated—which contribute to heart health. They're also rich in dietary fiber, supporting digestive health, and provide a good source of minerals like magnesium, manganese, and copper. However, their high caloric density means portion control is important, especially for those monitoring calorie intake. In traditional and modern cooking, they're used in everything from pemmican and nut butters to baked goods and savory dishes, adding both nutrition and depth of flavor.
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