Hazelnuts

About Hazelnuts

Hazelnuts, kernel only. The shelled kernel of the hazel (Corylus avellana), known as cobnut when grown commercially in the UK. Eaten plain, in baking, in chocolate confectionery and as the basis of hazelnut spreads.

Per 100g, hazelnuts are a strong source of:

  • Vitamin E: one of the most concentrated food sources.
  • Manganese, copper and magnesium.
  • Biotin (B7) and folate (B9).

Hazelnuts are calorie-dense (around 650 kcal per 100g) and high in unsaturated fat (mostly monounsaturated, similar to olive oil).

Micronutrients (per 100g, raw)

NutrientAmount% adult reference intake
Minerals
Iron3.2 mg22%
Calcium140 mg20%
Magnesium160 mg53%
Potassium730 mg21%
Sodium6 mg0%
Chloride18 mg1%
Phosphorus300 mg55%
Zinc2.1 mg22%
Copper1.23 mg103%
Manganese4.9 mg350%
Iodine17 ug12%
Selenium2 ug3%
Vitamins
Vitamin A0 ug0%
Vitamin C0 mg0%
Vitamin D0 ug0%
Vitamin E25 mg625%
Vitamin Knot measured.
Vitamin B1 (thiamin)0.43 mg43%
Vitamin B2 (riboflavin)0.16 mg12%
Vitamin B3 (niacin)5.1 mg30%
Vitamin B5 (pantothenic acid)1.51 mg22%
Vitamin B60.59 mg42%
Vitamin B7 (biotin)76 ug38%
Vitamin B9 (folate)72 ug36%
Vitamin B120 ug0%

Source: CoFID 2021 (McCance and Widdowson, UK), code 14-874 (matched record: "Hazelnuts, kernel only"). N = present but not quantified; Tr = trace; not measured = no value in the source.

What this food is a source of

High in by content (per 100g): Vitamin E (625%), Manganese (350%), Copper (103%), Phosphorus (55%), Magnesium (53%), Vitamin B1 (thiamin) (43%), Vitamin B6 (42%), Vitamin B7 (biotin) (38%), Vitamin B9 (folate) (36%), Vitamin B3 (niacin) (30%).

A source of by content (per 100g): Zinc (22%), Iron (22%), Vitamin B5 (pantothenic acid) (22%), Potassium (21%), Calcium (20%).

These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.