Nuts, hazelnuts or filberts
* 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 | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 6.3 MG | 7% | |
| Thiamin | 0.6 MG | 54% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 1.8 MG | 11% | |
| Pantothenic acid | 0.9 MG | 18% | |
| Vitamin B-6 | 0.6 MG | 33% | |
| Folate, total | 113 UG | 28% | |
| Choline, total | 45.6 MG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 15.0 MG | 100% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 14.2 UG | 12% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 114 MG | 9% | |
| Iron, Fe | 4.7 MG | 26% | |
| Magnesium, Mg | 163 MG | 39% | |
| Phosphorus, P | 290 MG | 23% | |
| Potassium, K | 680 MG | 14% | |
| Sodium, Na | 0 MG | 0% | |
| Zinc, Zn | 2.5 MG | 22% | |
| Copper, Cu | 1.7 MG | 192% | |
| Manganese, Mn | 6.2 MG | 268% | |
| Selenium, Se | 2.4 UG | 4% |
Nutrition Highlights
- Good source of protein with 15.0g per 100g.
- High in dietary fiber (9.7g per 100g), supporting digestive health.
- Good source of Iron, Fe (26% DV).
- Good source of Magnesium, Mg (39% DV).
- Good source of Phosphorus, P (23% DV).
- Good source of Zinc, Zn (22% DV).
About Nuts, hazelnuts or filberts
These small, round nuts have a rich, slightly sweet flavor and a delicate crunch that makes them a favorite in both sweet and savory dishes. They are an excellent source of healthy fats, particularly monounsaturated fats, which support heart health by helping to lower bad cholesterol levels. Packed with vitamin E, they also provide a strong antioxidant boost, protecting cells from oxidative damage. Their impressive mineral content includes magnesium for muscle and nerve function, copper for red blood cell production, and manganese for bone health. The combination of protein and dietary fiber makes them satisfying and helpful for blood sugar regulation, though their high calorie density means portion control is important for those watching their energy intake.
In the kitchen, they are incredibly versatile—roasted and chopped for salads, ground into flour for gluten-free baking, or blended into creamy spreads like the beloved chocolate-hazelnut combination. They're a key ingredient in European confections such as pralines and tortes, and their flavor deepens beautifully when lightly toasted. For a quick nutrient boost, they can be eaten raw as a snack or sprinkled over yogurt and oatmeal. Because of their fat content, they should be stored in a cool, dark place or refrigerated to prevent rancidity, ensuring their delicate taste and nutritional value remain intact.
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