Hazelnuts
A tree nut especially rich in vitamin E and monounsaturated fat, similar in fat profile to olive oil.
Heart Health
Skin Health
Brain
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.
Hazelnuts
Per
1 oz / about 21 nuts (28g)
Calories
176
Vitamin K
3%
Vitamin A
0%
Vitamin C
2%
Vitamin B12
0%
Vitamin D
0%
Iron
7%
Magnesium
11%
Potassium
4%
Calcium
2%
Fiber
2.7g
Nutrition Highlights
Vitamin E, monounsaturated fat, manganese
Fuhrman ANDI chart, 0.25 cup
Nutrition Density Score (ANDI Score)
32
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Toast lightly to loosen the skins and deepen flavor, but avoid prolonged high heat, which can degrade the vitamin E content.
Absorption Boost
Foods with vitamin C, supports vitamin E's antioxidant recycling
Dark chocolate, a classic pairing that also adds complementary flavonoids
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
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
Biomarkers to Track
Subjective
(Daily)
Skin appearance
Satiety between meals
Objective
(Quarterly)
Vitamin E levels
Lipid panel