Heart & Circulation

Hazelnuts

A tree nut especially rich in vitamin E and monounsaturated fat, similar in fat profile to olive oil.

Heart Health

Skin Health

Brain

Serving

1 oz / about 21 nuts (28g)

Calories Per Serving

176

Key nutrients

Vitamin E, monounsaturated fat, manganese

Nutrient density

Why it’s worth eating

Hazelnuts offer vitamin E, healthy fats, magnesium, and antioxidants. They support heart, brain, and skin health. Enjoy as a snack, in nut butter, or add to baked goods and cereals.

What you may notice

Skin appearance
Satiety between meals

Markers worth tracking

Vitamin E levels
Lipid panel

How to eat it

Toast lightly to loosen the skins and deepen flavor, but avoid prolonged high heat, which can degrade the vitamin E content.

Pairs well with

Foods with vitamin C, supports vitamin E's antioxidant recycling
Dark chocolate, a classic pairing that also adds complementary flavonoids

Storage

Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.

The numbers, per 1 oz / about 21 nuts (28g)

Vitamin K

Vitamin A

Vitamin C

Calcium

Iron

11%

Magnesium

Potassium

Vitamin B12

Vitamin D

Fiber

2.7g

Nuts, hazelnuts/filberts (FDC 170581)

Evidence

Favourable-lipid evidence within the broader tree-nut RCT literature. No single landmark hazelnut-specific trial identified.

Study dose vs. serving

Nut trials typically use 30-45 g/day.

Assessed within tree-nut class literature; no hazelnut-specific landmark RCT located.

Use caution if

You have a tree nut allergy, avoid entirely
You're managing calorie intake closely, calorie-dense; portion control matters more than with most whole foods

Details

Type

Season

Autumn harvest, pantry year-round

Forms

Raw, roasted, flour, butter, oil

Price

Premium

Bioactive

Monounsaturated fat, vitamin E, phytosterols

Heat stable

Partial - roasting loosens skins and alters polyphenol content