📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 628 kcal | 31% | |
| Carbohydrates | 16.7g | 6% | |
| Dietary fibre | 9.7g | 35% | |
| Sugars | 4.3g | — | |
| Glycaemic Index | ~15 — Low | — | |
| Protein | 15.0g | 30% | |
| Vitamin E | 15.3mg | 86% | |
| Manganese | 6.2mg | 343% | |
| Copper | 1.72mg | 86% | |
| Thiamine (B1) | 0.64mg | 43% | |
| Magnesium | 163mg | 41% | |
| Folate | 113µg | 28% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Hazelnuts provide 15.3mg of vitamin E per 100g — the highest of any tree nut. Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage, supports immune function and has been associated with reduced risk of age-related cognitive decline. Regular hazelnut consumption is one of the most practical ways to meet vitamin E requirements from whole food.
Hazelnuts' combination of monounsaturated fats, vitamin E, manganese and polyphenols provides comprehensive cardiovascular protection. A meta-analysis of 8 clinical trials found hazelnut consumption significantly reduced LDL cholesterol, total cholesterol and triglycerides, with the most pronounced effects in people with elevated baseline lipid levels. The effect is comparable to almonds per gram of nut.
The combination of vitamin E (neuroprotective), thiamine B1 (neural signalling), folate (homocysteine reduction) and manganese (antioxidant enzyme support) makes hazelnuts a comprehensive brain-health food. Population studies associate nut consumption in general — and vitamin E specifically — with slower cognitive decline in ageing adults.
At 343% of daily manganese needs per 100g, hazelnuts are one of the richest dietary sources of this mineral — essential for bone formation, antioxidant enzyme production and carbohydrate metabolism. Combined with their copper (86% RDI — essential for collagen and bone matrix formation), hazelnuts provide strong bone-supporting mineral nutrition.
⚠️ Who should limit or avoid
Hazelnut allergy is one of the most common tree nut allergies globally — and notably the most common adult-onset food allergy in Europe. Hazelnut allergy is strongly cross-reactive with birch pollen allergy (oral allergy syndrome) — people with hay fever from birch pollen often develop hazelnut sensitivity. Reactions range from mild oral itching to anaphylaxis.
Commercial hazelnut spreads (Nutella) contain approximately 57% sugar and 31% fat — only about 13% comes from hazelnuts. The health properties of hazelnuts do NOT transfer to Nutella and similar confectionery. Whole or dry-roasted hazelnuts are nutritionally completely different from processed hazelnut spreads.
At 628 kcal per 100g, hazelnuts are calorie-dense. A 30g serving (approximately 20 nuts) provides 188 calories. Use measured portions for daily consumption.
Hazelnuts contain vitamin E which has mild blood-thinning properties at high doses. At typical food amounts (30g/day), the risk is minimal, but people on anticoagulants should maintain consistent intake and inform their doctor.
🛒 How to select & buy hazelnuts
Skin-on hazelnuts retain more antioxidant polyphenols concentrated in the dark skin but have a slightly bitter, astringent flavour. Blanched (skin-off) hazelnuts have a milder, creamier flavour ideal for baking and confectionery. To skin at home: roast 10 min at 180°C, wrap in a towel and rub vigorously.
Roasting hazelnuts intensifies their flavour dramatically — the Maillard reaction creates the characteristic toasted hazelnut aroma. Light dry-roasting (10–12 min at 160°C) is the sweet spot. Heavy roasting reduces vitamin E content significantly.
Fresh hazelnuts have a sweet, nutty aroma. Rancid hazelnuts smell sour, stale or like crayons. Buy from stores with high stock turnover. Hazelnuts older than 6 months in typical pantry storage are often rancid — buy in smaller quantities and refrigerate.
🧊 Storage tips & shelf life
Hazelnuts go rancid more quickly than most nuts due to their high polyunsaturated fat fraction. Pantry storage is only suitable for short periods — move to fridge in warm weather or after a month.
Best everyday storage. Cold temperature significantly slows oil oxidation. Keep in an opaque container to prevent light oxidation. Hazelnut flour and meal should always be refrigerated and used within 4 weeks of opening.
Excellent for long-term storage, particularly roasted hazelnuts. Hazelnut meal and flour freezes exceptionally well and can be used directly from frozen in baking without thawing.
📖 About hazelnuts — complete guide
Hazelnuts have one of the longest relationships with human food culture of any tree nut — evidence of hazelnut consumption has been found at Mesolithic sites across Europe dating to 7,000 BCE, and hazelnut groves were so abundant in post-glacial Britain that archaeologists describe it as the 'hazel period.' The Romans called hazelnuts 'nux Avellana' — after the ancient Italian town of Avella — which is where the species name Corylus avellana originates. For medieval Europeans in regions where olive oil was unavailable, hazelnut oil was the primary culinary oil, and hazelnuts were a critical winter calorie source.
The nutritional paradox of hazelnuts is that they are most famous as the primary ingredient in Nutella — which is approximately 57% sugar and contains only 13% hazelnuts by weight. The genuine nutritional properties of whole hazelnuts (86% vitamin E RDI, 343% manganese, 30% protein, heart-healthy monounsaturated fats) bear essentially no relationship to the commercial hazelnut spread market. Eating 30g of whole hazelnuts daily provides an entirely different metabolic outcome than eating the equivalent weight of Nutella. The hazelnut's genuine nutritional reputation has been somewhat obscured by its association with confectionery, but the clinical evidence for whole hazelnuts' cardiovascular benefits is strong.