Nutritional facts of Hazelnuts
The nuts are rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid, linoleic acid that helps in decreasing LDL (bad cholesterol) and rise in HDL (good cholesterol) levels in the blood.
Hazel nuts are an excellent source of vitamin-E; contain about 15 g per 100 g (providing 100% of RDA). Vitamin-E is a powerful lipid soluble antioxidant required for maintaining the integrity of mucosa and skin by protecting it from harmful "free oxygen radicals".
Nutritional value per 100 g
| Principle | Nutrient Value | Percent of RDA |
|---|---|---|
| Energy | 628 Kcal | 31% |
| Carbohydrates | 16.7 g | 13% |
| Protein | 14.95g | 26.5% |
| Total Fat | 60.75 g | 202% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 9.7 g | 25.5% |
| Vitamins | ||
| Folates | 113 µg | 28% |
| Niacin | 1.8 mg | 11% |
| Pantothenic acid | 0.918 mg | 18% |
| Pyridoxine | 0.563 mg | 43% |
| Riboflavin | 0.113 mg | 9% |
| Thiamin | 0.643 mg | 53.5% |
| Vitamin A | 20 IU | <1% |
| Vitamin C | 6.3 mg | 10.5% |
| Vitamin E | 15 mg | 100% |
| Vitamin K | 14.2 µg | 12% |
| Electrolytes | ||
| Sodium | 0 mg | 0% |
| Potassium | 680 mg | 14% |
| Minerals | ||
| Calcium | 114 mg | 11% |
| Copper | 1.725 mg | 192% |
| Iron | 4.7 mg | 59% |
| Magnesium | 163 mg | 41% |
| Manganese | 6.17 mg | 268% |
| Phosphorus | 290 mg | 41% |
| Zinc | 2.45 mg | 22% |
| Phyto-nutrients | ||
| Carotene-α | 3 µg | -- |
| Carotene-ß | 11 µg | -- |
| Lutein-zeaxanthin | 92 µg | -- |
