1 serving (28 grams) contains 176 calories, 4.2 grams of protein, 17.0 grams of fat, and 4.7 grams of carbohydrates.
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Nutrition Information
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68 g | 87% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 18.8 g | 6% | |
| Dietary Fiber | 10.8 g | 38% | |
| Sugars | 4.8 g | ||
| protein | 16.8 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128 mg | 9% | |
| Iron | 5.2 mg | 28% | |
| Potassium | 772 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Avellanas
Avellanas, or hazelnuts, are the edible seeds of the Corylus tree, native to Europe and parts of Asia. Hazelnuts are a staple in Mediterranean and European cuisines and are often used in desserts, spreads, and savory dishes. They are nutrient-dense and high in healthy fats, fiber, and protein. A 100g serving contains about 628 calories, 15g of protein, and 60g of fat, predominantly monounsaturated fats. They are also a good source of calcium (114mg), iron (4.6mg), and antioxidants, such as vitamin E, although they do not contain vitamin C or D. Hazelnuts are recognized for their creamy texture, rich flavor, and versatility in culinary applications.
Health Benefits
- High in monounsaturated fats, which support heart health by reducing bad cholesterol levels (LDL) and increasing good cholesterol (HDL).
- Rich in vitamin E, an antioxidant that promotes skin health and protects cells against oxidative stress.
- A good source of dietary fiber (9.6g per 100g), which supports digestive health and helps regulate blood sugar levels.
Dietary Considerations
Selection and Storage
Store whole hazelnuts in an airtight container in a cool, dry place. For longer shelf life, keep them refrigerated or frozen to prevent rancidity.
Common Questions About Avellanas Nutrition
Are hazelnuts high in protein?
Hazelnuts contain about 15 grams of protein per 100 grams, providing a decent protein source, especially for plant-based diets. While not as high as some other nuts, their protein content can contribute to your daily needs, especially when consumed in a balanced diet.
Can I eat hazelnuts on a keto diet?
Hazelnuts can be consumed on a keto diet as they are low in net carbs, with about 16.8 grams of total carbs and 9.6 grams of fiber per 100 grams, leaving only 7.2 grams of net carbs. Their high fat content (60.7 grams per 100 grams) aligns well with the requirements of a keto diet.
What are the health benefits of eating hazelnuts?
Hazelnuts are packed with healthy monounsaturated fats, fiber, and antioxidants like vitamin E, which supports skin health and immune function. They may help improve heart health by reducing bad cholesterol, and their magnesium content supports bone health and muscle function.
What is the recommended serving size for hazelnuts?
A typical serving size for hazelnuts is about 1 ounce (28 grams), which equals approximately 20 whole nuts. This portion provides about 176 calories, 4.2 grams of protein, 17 grams of fat, and 2 grams of net carbs, making it a balanced snack option.
How do hazelnuts compare to almonds in terms of nutrition?
Hazelnuts are higher in fat (60.7g vs. 49.9g per 100g) but slightly lower in protein (15g vs. 21.2g per 100g) compared to almonds. They are also richer in vitamin E and provide a sweeter, creamier flavor, making them ideal for desserts, while almonds are more versatile in savory dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
