Hazelnuts. Yes, they are the healthiest and easiest snack in the world! Many people replace less nutrient-dense snacks with heart-healthy and flavourful hazelnuts that have many health benefits. It would be an excellent idea to make hazelnuts your on-the-go or mid-afternoon snack.

Nutrients in Hazelnuts lick below to expand

Hazelnuts are rich in numerous essential nutrients. Particularly in high amounts are protein, dietary fiber, vitamin E, thiamine, phosphorus, manganese, and magnesium, all exceeding 30% of the Daily Value (DV). Several B vitamins have appreciable content. In lesser, but still significant amounts (moderate content, 10-19% DV), are vitamin K, calcium, zinc, and potassium.

Hazelnuts are a significant source of total fat, accounting for 93% DV. The fat components are monounsaturated fats as oleic acid (75% of total), polyunsaturated fats mainly as linoleic acid (13% of total), and saturated fats, mainly as palmitic and stearic acids. In a 100-gram serving, raw hazelnuts supply 628 kcal (20% or more DV). Hazelnuts are naturally cholesterol-free and gluten-free.

What Makes Hazelnuts Different?

  • Compared to all other nuts, hazelnuts have a fantastically wide variety of vitamins at significant amounts: vitamin E, vitamins B1, B5, B6, B9, vitamin C, and vitamin K.

  • Hazelnuts are rich in essential minerals such as phosphorus, manganese, magnesium, zinc, iron, and potassium

  • Hazelnuts contain nearly 91% heart-healthy monounsaturated fat

Science-Based Health Benefits of Hazelnuts (Filberts)

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 works to the advantage of your health.

Hazelnuts are packed with 7 vitamins!

Hazelnuts or filberts have 7 (!) essential vitamins in significant amounts. If you eat hazelnuts on a regular basis you can enjoy all the health benefits that these vitamins provide.

It is needed for the metabolism of sugars and amino acids. As people are unable to make it, thiamine is an essential nutrient. All organisms use vitamin B1, but it is made only in bacteria, fungi, and plants. Humans must obtain it from their diet. Nuts, particularly hazelnuts are one of the best sources of B1. Thiamine’s phosphate derivatives are involved in many cellular processes. Vitamin B1 is on the World Health Organization’s List of Essential Medicines, the most effective and safe medicines needed in a health system.

Pantothenic acid is an essential nutrient that all humans required to synthesize and metabolize proteins, carbohydrates, and fats.

Vitamin B6 serves as a coenzyme in some 100 enzyme reactions in amino acid, glucose, and lipid metabolism.

Folate is necessary for the production of new cells, for DNA synthesis and RNA synthesis, and for preventing changes to DNA, and, thus, for preventing cancer. It is especially important during periods of frequent cell division and growth, such as infancy and pregnancy.

Vitamin E has many biological functions, including its role as a fat-soluble antioxidant. It acts as a peroxyl radical scavenger, disabling the production of damaging free radicals. Vitamin E plays a role in eye and neurological functions. It also protects lipids and prevents the oxidation of polyunsaturated fatty acids.

The human body requires vitamin K for complete synthesis of certain proteins that are prerequisites for blood coagulation. It is also needed for controlling binding of calcium in bones. Deficiency of vitamin K may weaken bones, potentially leading to osteoporosis. Adequate intake of vitamin K is associated with the inhibition of arterial calcification and stiffening.

Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of certain neurotransmitters. It is important for strengthening the immune system. It also functions as an antioxidant.

Reasons to Include Hazelnuts to Your Daily Menu

Hazelnuts (filberts) contain high amounts of manganese, copper, phosphorus, and zinc for your overall health

 Manganese is an important element for human health, essential for development, metabolism, and the antioxidant system. The classes of enzymes that have manganese cofactors are large and include oxidoreductases, transferases, hydrolases, lyases, isomerases, ligases, and lectins.

Hazelnuts are especially rich in copper. Copper plays a dramatic role in a wide range of physiological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin. Numerous health problems can develop when copper intake is inadequate, including iron deficiency anemia, ruptured blood vessels, osteoporosis, joint problems such as rheumatoid arthritis, brain disturbances, elevated bad cholesterol and reduced good cholesterol levels, irregular heartbeat, and increased susceptibility to infections.

Copper is responsible for the absorption and utilization of iron. Dietary copper and iron improve red blood cells production.


Iron is an active part of haemoglobin, which is responsible for the transport and storage of oxygen, as well as the transfer of electrons.

Phosphorus is responsible for production of phospholipids which are the main structural components of all cellular membranes. Phosphorus plays a major role in the structural framework of DNA and RNA. Living cells use phosphate to transport cellular energy with adenosine triphosphate (ATP), necessary for every cellular process that uses energy. Thanks to a high content of phosphorus in hazelnuts (filberts), your every cell will get enough energy for the proper functioning.

Zinc is responsible for the hormones of happiness and many other biochemical reactions of vital importance.

Hazelnuts are rich in flavonoids

Hazelnuts contain a variety of flavonoids. Flavonoids may support brain health, improve circulation and reduce symptoms associated with allergies. Consuming a handful of hazelnuts per day may provide your body with all these healthy benefits.


How Many Hazelnuts Can You Eat Per Day?

A healthy handful of hazelnuts is 28g, or 1oz, or 20-25 hazelnuts.


Health Risks of Hazelnuts (Filberts)

Hazelnut seems to be safe for most people. But some people are allergic to hazelnuts and may have serious allergic reactions including life-threatening breathing problems (anaphylaxis). People who are allergic to peanuts, Brazil nut, birch pollen, and macadamia nut might also be allergic to hazelnuts.

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