Hazelnuts (Raw) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.0GI LowAllergen: Tree Nuts

Macronutrients

Calories628 kcal 31% DV

Protein15 g 30% DV

Carbohydrates17 g 6% DV

Fat61 g 78% DV

Fiber9.7 g 35% DV

Total sugars4.3 g no %DV*

Sodium0.0 mg 0% DV

Vitamins & minerals

Vitamin A1.0 µg 0%

Vitamin C6.3 mg 7%

Vitamin D0.0 µg 0%

Vitamin E15 mg 100%

Vitamin K14 µg 12%

Thiamin B10.64 mg 53%

Riboflavin B20.11 mg 8%

Niacin B31.8 mg 11%

Vitamin B60.56 mg 33%

Folate B9113 µg 28%

Vitamin B120.0 µg 0%

Calcium114 mg 9%

Iron4.7 mg 26%

Magnesium163 mg 39%

Phosphorus290 mg 23%

Potassium680 mg 14%

Zinc2.5 mg 23%

Selenium2.4 µg 4%

Common serving sizes

Serving	Weight
1 oz (21 nuts)	28 g
1/4 cup	34 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Calcium — Calcium supports bone density

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

Rest day snacks or 2+ hours pre-workout. Good energy but high fat slows digestion

More nuts

Brazil Nuts (Raw)Peanuts (Raw)Pistachios (Raw)Sacha Inchi Nuts Almonds (Raw)Baru Nut Peanuts (Roasted)Pistachios (Roasted)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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