scored 88/100
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.
3.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.
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.
High monounsaturated fat content reduces LDL oxidation and improves HDL levels; polyphenols reduce endothelial inflammation and enhance vasodilation
Fiber and magnesium slow glucose absorption and improve insulin signaling; healthy fats reduce postprandial lipemia which impairs insulin function
Polyphenols (including proanthocyanidins) and vitamin E neutralize free radicals and inhibit pro-inflammatory pathways
High manganese content is essential for osteoblast function; magnesium is required for calcium regulation and bone matrix formation
Polyphenols cross the blood-brain barrier and protect against neuroinflammation; magnesium supports synaptic plasticity
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.
Breaks a fast
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.
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.
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.
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.
Not particularly. A 28 g serving provides about 4.2 g of protein (~8% of the 50 g daily value).
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).
In a 28 g serving, hazelnut is highest in Manganese (~93% DV), Copper (~37% DV), Magnesium (~16% DV), Thiamin (~11% DV).
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).
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.
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients hazelnut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.