Nuts & Seeds

Hazelnut

Health
ScoreA

Hazelnuts are nutrient-dense tree nuts rich in monounsaturated fats, fiber, and minerals, particularly magnesium and manganese, making them a valuable food for cardiovascular and metabolic health.

Track Hazelnut in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Hazelnut scores 88

Nutrient density22

Protein quality10

Fiber content10

Healthy fats9

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per 1 oz (28 g)

Manganese 93%Copper 37%Magnesium 16%Thiamin 11%Calcium 9.5%

Nutrition

per_100g

628

Calories

14.9g

Protein

23g

Carbs

53g

Fat

9.8g

Fiber

Health benefits

Improved cardiovascular health and cholesterol profiles

strong evidence

High monounsaturated fat content reduces LDL oxidation and improves HDL levels; polyphenols reduce endothelial inflammation and enhance vasodilation

Enhanced insulin sensitivity and glycemic control

moderate evidence

Fiber and magnesium slow glucose absorption and improve insulin signaling; healthy fats reduce postprandial lipemia which impairs insulin function

Reduced systemic inflammation

moderate evidence

Polyphenols (including proanthocyanidins) and vitamin E neutralize free radicals and inhibit pro-inflammatory pathways

Improved bone density and mineral metabolism

moderate evidence

High manganese content is essential for osteoblast function; magnesium is required for calcium regulation and bone matrix formation

Enhanced cognitive function and neuroprotection

emerging evidence

Polyphenols cross the blood-brain barrier and protect against neuroinflammation; magnesium supports synaptic plasticity

Pairs well with

·Pair with dark chocolate because both are rich in polyphenols that synergistically enhance antioxidant capacity and cardiovascular protection
·Combine with berries (blueberries, raspberries) because the vitamin C in berries enhances absorption of hazelnut iron and polyphenol bioavailability
·Pair with olive oil in dressings because both provide complementary monounsaturated fats that improve lipid profiles and fat-soluble vitamin absorption
·Mix with leafy greens in salads because the healthy fats in hazelnuts enhance absorption of fat-soluble vitamins (K, A, E) from greens

Practical tips

·Best timing: midday
·Store hazelnuts in an airtight container in a cool, dark place or refrigerator to prevent oxidation of their polyunsaturated fats; frozen hazelnuts maintain quality for 6+ months
·Choose raw or dry-roasted hazelnuts over oil-roasted varieties to avoid added oils and sodium; roasting at home at 350°F for 10-15 minutes enhances polyphenol bioavailability
·Consume 1 ounce (28g, approximately 23 whole hazelnuts) as an optimal portion to gain health benefits without excessive calorie intake for weight management
·Soak hazelnuts for 4-8 hours before consumption to reduce phytic acid content and improve mineral bioavailability, particularly for iron and zinc
·Grind hazelnuts into butter or flour to increase digestibility and nutrient absorption, particularly beneficial for those with compromised digestive function