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Food

Nuts, Hazelnuts

Foods / Nuts, Hazelnuts

About This Food

Description

Hazelnuts were once relegated to the dessert table and classified as a "forbidden" food or an occasional snacking indulgence.

Fortunately, new research shows hazelnuts are antioxidant powerhouses that should be a mainstay in your healthy diet. In fact, serving for serving, they top blueberries by more than 30% in their ability to neutralize age-promoting free radicals.

Hazelnuts are a rich source of vitamin E, magnesium and thiamin. Like other nuts, hazelnuts also contain plant sterols that may help to reduce cholesterol.

Glycemic Index=0
Glycemic Load=0
Antioxidant Score (ORAC)=9,645

Selecting & Storing

If choosing hazelnuts in the shell, look for shells that are full and heavy. Shelled hazelnuts should have skins that are tight and nuts that are plump. Store shelled hazelnuts at room temperature, away from humidity and heat. Shelled hazelnuts may be kept in the refrigerator or freezer for up to four months. Unshelled hazelnuts may be stored in a dry, cool place for up to one month.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • Copper
  • Manganese
Good Source of
  • Fiber
  • Magnesium
  • VitaminE
  • Thiamin
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition & Macros
Nutrition Information

Serving size: 1 ounce(s)hazelnuts or filberts:76 kcal calories

Chart Icon. View Calorie Breakdown

Calories: 176

Omega-6 / Omega-3 ratio: 92 : 1

Macronutrients
Amount
Total Fat
17.01 g
Saturated Fat
1.25 g
Monounsaturated Fat
12.78 g
Polyunsaturated Fat
2.22 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
24 g
ALA
24 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
4.68 g
Net Carbohydrate
1.96 g
Sugars
1.22 g
Fiber
2.72 g
Protein
4.19 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
5.6 IU
0%
Vitamin C
1.76 mg
3%
Vitamin D
0 IU
0%
Vitamin E
4.21 IU
14%
Vitamin B6
0.16 mg
8%
Vitamin B12
0 mcg
0%
Vitamin K
3.98 mg
5%
Folate
31.64 mcg
8%
Niacin
0.5 mg
2%
Riboflavin
0.03 mg
2%
Thiamin
0.18 mg
12%
Choline
12.77 mg
2%
Minerals
Calcium
31.92 mg
3%
Copper
0.48 mg
24%
Iron
1.32 mg
7%
Magnesium
45.64 mg
11%
Manganese
1.73 mg
86%
Phosphorous
81.2 mg
8%
Potassium
190.4 mg
5%
Selenium
0.67 mcg
1%
Sodium
0 mg
0%
Zinc
0.69 mg
5%
Phytonutrients
Alpha-carotene
0.84 mcg
Beta-carotene
3.08 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
25.76 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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