Hazelnut
Hazelnuts are nutrient-dense tree nuts rich in monounsaturated fats, fiber, and minerals, particularly magnesium and manganese, making them a valuable food for cardiovascular and metabolic health.
Variants (2)
Nutrition · per ~28 g serving · ≈ a small handful
- Thiamin0.13 mg11% DV
- Niacin0.89 mg6% DV
- Riboflavin0.04 mg3% DV
- Manganese2.1 mg93% DV
- Copper0.34 mg37% DV
- Magnesium65.8 mg16% DV
- Calcium123.5 mg9% DV
- Phosphorus115.1 mg9% DV
- Zinc0.58 mg5% DV
- Iron0.87 mg5% DV
- Potassium206.6 mg4% DV
- Sodium0.56 mg<1% DV
- Polyphenols~42 mg
Score · 88/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese330% DV
- Copper133% DV
- Magnesium56% DV
- Thiamin40% DV
- Calcium34% DV
Overview
Hazelnuts (Corylus avellana) are native to temperate regions across the Northern Hemisphere and have been cultivated for thousands of years. They are exceptionally rich in monounsaturated fatty acids (oleic acid), which support cardiovascular function and reduce inflammation. With 9.8g of fiber per 100g, hazelnuts promote gut health and stable blood glucose. The mineral profile is particularly impressive: 235mg magnesium supports mitochondrial function and stress resilience, while 7.6mg manganese aids bone metabolism and antioxidant defense. Hazelnuts contain notable polyphenols and vitamin E, compounds with strong antioxidant properties linked to reduced oxidative stress and improved endothelial function. The combination of healthy fats, fiber, and micronutrients makes hazelnuts relevant for longevity through multiple pathways: cardiovascular protection, improved lipid profiles, enhanced insulin sensitivity, and reduced inflammation markers. Regular hazelnut consumption has been associated with improved cholesterol ratios and lower cardiovascular disease risk in prospective cohort studies. Their nutrient density and satiety-promoting properties also support healthy weight maintenance when portion-controlled.
Health Benefits (5)
- Improved cardiovascular health and cholesterol profilesstrongHigh monounsaturated fat content reduces LDL oxidation and improves HDL levels; polyphenols reduce endothelial inflammation and enhance vasodilation
- Enhanced insulin sensitivity and glycemic controlmoderateFiber and magnesium slow glucose absorption and improve insulin signaling; healthy fats reduce postprandial lipemia which impairs insulin function
- Reduced systemic inflammationmoderatePolyphenols (including proanthocyanidins) and vitamin E neutralize free radicals and inhibit pro-inflammatory pathways
- Improved bone density and mineral metabolismmoderateHigh manganese content is essential for osteoblast function; magnesium is required for calcium regulation and bone matrix formation
- Enhanced cognitive function and neuroprotectionemergingPolyphenols cross the blood-brain barrier and protect against neuroinflammation; magnesium supports synaptic plasticity
Food Pairings
- ·Pair with dark chocolate because both are rich in polyphenols that synergistically enhance antioxidant capacity and cardiovascular protection
- ·Combine with berries (blueberries, raspberries) because the vitamin C in berries enhances absorption of hazelnut iron and polyphenol bioavailability
- ·Pair with olive oil in dressings because both provide complementary monounsaturated fats that improve lipid profiles and fat-soluble vitamin absorption
- ·Mix with leafy greens in salads because the healthy fats in hazelnuts enhance absorption of fat-soluble vitamins (K, A, E) from greens
Practical Tips
- ·Store hazelnuts in an airtight container in a cool, dark place or refrigerator to prevent oxidation of their polyunsaturated fats; frozen hazelnuts maintain quality for 6+ months
- ·Choose raw or dry-roasted hazelnuts over oil-roasted varieties to avoid added oils and sodium; roasting at home at 350°F for 10-15 minutes enhances polyphenol bioavailability
- ·Consume 1 ounce (28g, approximately 23 whole hazelnuts) as an optimal portion to gain health benefits without excessive calorie intake for weight management
- ·Soak hazelnuts for 4-8 hours before consumption to reduce phytic acid content and improve mineral bioavailability, particularly for iron and zinc
- ·Grind hazelnuts into butter or flour to increase digestibility and nutrient absorption, particularly beneficial for those with compromised digestive function
Optimal Timing
Hazelnuts provide sustained satiety and stable energy through fat and fiber content, making them ideal for a mid-morning or midday snack to prevent afternoon energy crashes and reduce overall calorie intake. Morning consumption pairs well with fruit for a balanced breakfast.
- · immediately before bed (high fat content may impair sleep onset in sensitive individuals)
While technically compatible with fasting protocols, the calorie and fat content will break a fast, so timing should align with eating windows in intermittent fasting plans.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower hazelnut is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about hazelnut
What is hazelnut?
Hazelnut is classified as a nuts & seeds. Hazelnuts are nutrient-dense tree nuts rich in monounsaturated fats, fiber, and minerals, particularly magnesium and manganese, making them a valuable food for cardiovascular and metabolic health.
Is hazelnut healthy?
Hazelnut scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is hazelnut high in protein?
Not particularly. A 28 g serving provides about 4.2 g of protein (~8% of the 50 g daily value).
Is hazelnut high in fiber?
It's a moderate source of fiber. A 28 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
What vitamins and minerals are in hazelnut?
In a 28 g serving, hazelnut is highest in Manganese (~93% DV), Copper (~37% DV), Magnesium (~16% DV), Thiamin (~11% DV).
Is hazelnut keto-friendly?
Yes — it fits comfortably in most keto plans. A 28 g serving has about 3.7 g of net carbs (6.4 g total minus 2.7 g fiber).
When is the best time to eat hazelnut?
Best in the midday. Hazelnuts provide sustained satiety and stable energy through fat and fiber content, making them ideal for a mid-morning or midday snack to prevent afternoon energy crashes and reduce overall calorie intake. Morning consumption pairs well with fruit for a balanced breakfast.
How much hazelnut should I eat?
A typical serving is around 28 g (~176 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating hazelnut alongside several other nuts & seeds sources.
Is hazelnut an allergen?
Hazelnut falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with hazelnut?
Hazelnut pairs nicely with: Pair with dark chocolate because both are rich in polyphenols that synergistically enhance antioxidant capacity and cardiovascular protection; Combine with berries (blueberries, raspberries) because the vitamin C in berries enhances absorption of hazelnut iron and polyphenol bioavailability; Pair with olive oil in dressings because both provide complementary monounsaturated fats that improve lipid profiles and fat-soluble vitamin absorption; Mix with leafy greens in salads because the healthy fats in hazelnuts enhance absorption of fat-soluble vitamins (K, A, E) from greens.
Supplements that mirror Hazelnut's nutrient profile
Encyclopedia entries that supply the same signature nutrients hazelnut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Hazelnut
These are the nutrients hazelnutcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.