Hazelnuts are rich in heart-healthy fats and contain a high number of vitamins, including vitamin E, vitamin B, and folate, all important in maintaining healthy skin, hair and nails. They also contain potassium, calcium and magnesium.

Selection Process

Buy raw, untoasted, unsalted hazelnuts. Though sweet, the dark skin on hazelnuts can be bitter, so buy already peeled hazelnuts when possible.

Nutrition Facts

Serving Size: 10 nuts (14.0 g)

Amount Per Serving

Calories: 87.9

% Daily Value*

Total fat 8.5g 13.1%

Saturated Fat 0.6g 3.1%

Cholesterol 0.0mg 0.0%

Sodium 0.0mg 0.0%

Total Carbs 2.3g 0.8%

Dietary Fiber 1.4g 5.4%

Sugars 0.6g

Alcohol 0.0g

Protein 2.1g

Vitamin A 0.1% Vitamin C 1.5%
Calcium 1.6% Iron 3.7%
Vitamin D 0.0% Vitamin E 7.0%
Vitamin K 2.5% Thiamin 6.0%
Riboflavin 0.9% Niacin 1.3%
Vitamin B-6 3.9% Folate 4.0%
Vitamin B-12 0.0% Panto. acid 1.3%
Phosphorus 4.1% Magnesium 5.7%
Zinc 2.3% Selenium 0.5%
Copper 12.1% Manganese 43.2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.