Full of Nutrients
Top 1 in Top 6 Health Benefits of Hazelnuts
Hazelnuts have an excellent nutritional profile. Although high in calories, they are high in nutrients and good fats. One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains:
- Calories: 176
- Total fat: 17 grams
- Protein: 4.2 grams
- Carbs: 4.7 grams
- Fiber: 2.7 grams
- Vitamin E: 21% of the RDI
- Thiamin: 12% of the RDI
- Magnesium: 12% of the RDI
- Copper: 24% of the RDI
- Manganese: 87% of the RDI
Hazelnuts are also high in vitamin B6, folate, phosphorus, potassium, and zinc. Furthermore, they are a strong source of omega-6 and omega-9 fatty acids, such as oleic acid, and are high in mono- and polyunsaturated fats. Furthermore, a one-ounce portion contains 2.7 grams of dietary fiber, which corresponds to approximately 11% of the daily value. However, hazelnuts contain phytic acid, which has been proven to limit mineral absorption from the nuts, such as iron and zinc.
