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This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Hazelnuts Nutritional Information (per 100g)

Water: 5.3 g
Calories: 628 kcal
Protein: 15 g
Carbohydrate: 16.7 g
Dietary fiber: 9.7 g
Sugars: 4.3 g
Fat: 60.8 g
Saturated fat: 4.5 g
Monounsaturated fat: 45.7 g
Polyunsaturated fat: 7.9 g
Vitamin C: 6.3 mg
Vitamin B1: 0.6 mg
Vitamin B2: 0.1 mg
Vitamin B3: 1.8 mg
Vitamin B6: 0.6 mg
Vitamin B9: 113 μg
Vitamin A: 1 μg
Vitamin E: 15 mg
Vitamin K: 14.2 μg
Calcium: 114 mg
Iron: 4.7 mg
Magnesium: 163 mg
Phosphorus: 290 mg
Potassium: 680 mg
Zinc: 2.5 mg

Hazelnuts are the nuts of the hazel tree, most commonly grown in Europe and US. Consumed raw, roasted or pasted, the hazelnut is most commonly found in the centre of chocolates, as it is used to make praline, or mixed into a jar of Nutella.

Hazelnut has far more variance to it than that, however, and is also great for making nut butter, soups and salads. With a fantastic nutritional profile typical of nuts and seeds, and with a whole range of antioxidant support and benefits for your long term health, the hazelnut is a good way to start introducing all important nuts and seeds into your diet.

Nutritionally, the hazelnut is high in monounsaturated fat and magnesium; both of which have been linked to improved cardiovascular health. 100g contains 628 calories, 46g of monounsaturated fats, 8g of polyunsaturated fats, and 4.5g of saturated fats (remember, monounsaturated is good for the heart). In addition, hazelnuts contain a reasonable amount of protein, 15g or 30% of your Daily Value (DV).

On top of the macronutrients, hazelnuts contain 40% DV magnesium, 30% DV B6, 26% DV iron and 19% DV potassium. Deficiencies in all of these are common occurrences that could have particularly bad consequences for blood and heart health. Finally, 100g of hazelnuts contains 40% DV of fibre, which helps with digestion.

The main benefit of the hazelnut is the huge amount of antioxidant potential it has, in particularly the high levels of Flavan-3-ols and antioxidants. Antioxidants in both the hazelnut kernel and in the skin have been identified. Antioxidants are important for preventing damage by free radicals, which could lead to cell or DNA damage, causing possible mutations, tissue damage and so on.

Nuts as a whole, when studied, show promising benefits. One study showed that frequent nut consumption has a positive effect on the proliferation of cancer and on free radical damage. Nuts can help protect against cardiovascular disease and even lower your risk of gallstone disease.