Hazelnuts Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 651

% Daily Value *

Total Fat 61g %94

Saturated Fat 5g %23

Trans Fat ~g

Cholesterol 0mg %0

Sodium 0mg %0

Total Carbohydrate 17g %5

Dietary Fiber 11g %39

Total Sugars 3g

Protein 14g

Vitamin D 0.0IU %0

Calcium 149.0mg %11

Iron 3.3mg %18

Potassium 658mg %17

Phosphorus 310.0mg %31

* The % Daily Value (DV) 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.

Vitamins in hazelnuts

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin A 40.0IU %1

Vitamin C 2.0mg %2

Vitamin B2 (Riboflavin) 0.1mg %8

Vitamin B3 (Niacin) 1.6mg %10

Vitamin B5 (Pantothenic acid) 0.8mg %16

Vitamin B1 (Thiamin) 0.5mg %40

Vitamin B6 0.6mg %45

Vitamin E 17.5mg %117

Minerals in hazelnuts

Sodium 0.0mg %0

Selenium 4.1µg %7

Calcium 149.0mg %11

Zinc 2.2mg %16

Potassium 658.0mg %17

Iron 3.3mg %18

Phosphorus 310.0mg %31

Magnesium 160.0mg %38

Copper 1.6mg %178

Manganese 12.7mg %550

Amino Acids in hazelnuts

Lysine 0.4g %17

Methionine 0.2g %26

Valine 0.6g %33

Isoleucine 0.5g %33

Leucine 1.0g %33

Tyrosine 0.3g %35

Threonine 0.5g %40

Histidine 0.4g %53

Tryptophan 0.2g %59

Phenylalanine 0.6g %65

Cystine 0.3g %83

Fatty Acids in hazelnuts

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of hazelnuts is 64.7/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Hazelnuts has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 28
Valine 39 46
Isoleucine 30 36
Leucine 59 70
Threonine 23 33
Histidine 15 28
Tryptophan 6 13
Met+Cys 22 33
Phe+Tyr 30 67

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in hazelnuts is 0.9 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of hazelnuts is 6.3 which makes it a high energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in hazelnuts as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that hazelnuts is lacking.

Nutrient Density Score for hazelnuts is 19/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for hazelnuts

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.38 <12
Potassium:Sodium N/A >2
Caclcium:Magnesium 0.93 <2
Iron:Copper 2.06 <15
Calcium:Phosphorus 0.48 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 46%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

11% of insulinogenic calories