It’s amazing how many essential nutrients these small nuts have. Mother Nature put her valuables in hazelnuts very wisely, in “symbiotic” relationships when the interaction among them is the most beneficial for your health.

Hazelnuts (Filberts) Nutritional Value

Hazelnuts (filberts) are a nutritional powerhouse. Compared to all other nuts, hazelnuts have a fantastically wide variety of vitamins and essential minerals such as phosphorus, manganese, magnesium, zinc, iron, and potassium. They contain nearly 91% of heart-healthy monounsaturated fats. Hazelnuts (filberts) are naturally gluten-free and cholesterol-free.

Hazelnuts (Filberts) Natural Healing Power

  • Hazelnuts or filberts have 7 (!) essential vitamins at significant amounts: vitamins B1, B5, B6, B9, C, E, and K. If you eat hazelnuts on a regular basis you can enjoy all the health benefits that these vitamins provide.
  • Hazelnuts contain high amounts of manganese, copper, phosphorus, and zinc for your overall health.
  • Hazelnuts are rich in flavonoids that support brain health, improve circulation and reduce symptoms associated with allergies.

Hazelnuts Nutritional Value per 100g and Percent Daily Value* (%DV):

Calories 628
Total fat 61 g 93% DV
Saturated fat

Polyunsaturated fat

Monounsaturated fat

5 g

8 g

46 g

Total carbohydrate 17 g 5% DV
Dietary fiber


10 g

4 g

40% DV
Protein 15 g 30% DV
Vitamin B1


0.6 mg 56% DV
Vitamin B5 (Pantothenic acid) 0.9 mg 18% DV
Vitamin B6 0.6 mg 43% DV
Vitamin B9


113 mcg 28% DV


Vitamin C 6 mg 10% DV
Vitamin E 15 mg 100% DV


163 mg

6 mg

40% DV


Vitamin K 14 mcg 14% DV
Phosphorus 290 mg 41% DV
Iron 5 mg 36% DV
Zinc 2 mg 26% DV
Potassium 680 mg 14% DV
Calcium 114 mg 11% DV
Copper 2 mg 110% DV

*Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.

Reasons to Include Hazelnuts to Your Daily Menu

Every vegan must include hazelnuts in their daily menu.

Hazelnuts are full of fatty acids, but there’s no evidence they are fattening. On the contrary, eating filberts stimulates metabolism and makes you burn more calories. But don’t overeat them, you’ll get the opposite results!

Consuming a handful of hazelnuts per day may provide your body with many essential nutrients.

Hazelnuts or filberts are ready to eat just from the bag! Hazelnuts are sweet-flavoured nuts that can be enjoyed raw, as snacks, ground into a paste, and in many baked goods. They can also boost the nutritional profile of any salad.

Surprising Facts about Hazelnuts (Filberts)

  • Hazelnuts fall out of the husk when ripe, about 7 to 8 months after pollination. Most commercial growers wait for the hazelnuts to drop on their own, rather than using equipment to shake them from the tree. The harvesting of hazelnuts is performed either by hand or, by manual or mechanical raking of fallen nuts.

  • Turkey is the world’s largest producer of hazelnuts.

  • Ferrero SpA, the maker of Nutella and Ferrero Rocher, uses 25% of the global supply of hazelnuts.

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