Hazelnuts (Raw) Overview
Hazelnuts are exceptionally rich in vitamin E, monounsaturated fats, and unique polyphenols that support heart and brain health. These buttery nuts provide manganese, copper, and folate along with plant compounds that may reduce inflammation and improve cholesterol levels. Hazelnuts are staples of Mediterranean diet associated with longevity.
Why Hazelnuts (Raw) Helps With Energy & Vitality
Sustained energy comes from the right combination of nutrients that support cellular energy production, stable blood sugar, and optimal oxygen delivery. The best energy foods provide slow-releasing fuel without the crashes associated with sugar and caffeine.
Hazelnuts (Raw) Nutrition Facts
Per 28g (1 oz (21 nuts))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 178 | — |
| Protein | 4.2g | 8% |
| Total Carbohydrates | 4.7g | 2% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | 17g | 22% |
| magnesium | 46mg | % |
| vitaminE | 4.3mg | % |
| folate | 32mcg | % |
| copper | 0.5mg | % |
GI: 15 ()
Key Nutrients in Hazelnuts (Raw) for Energy & Vitality
Magnesium
46mgSupports energy & vitality by providing essential magnesium
Best Ways to Eat Hazelnuts (Raw) for Energy & Vitality
- Eat raw or lightly toasted as snack
- Make hazelnut butter for spreading
- Add to baked goods and desserts
- Sprinkle on salads or roasted vegetables
- Blend into smoothies for creaminess
- Pair with dark chocolate for classic combination
Pro Tip:
For sustained energy, eat smaller, balanced meals every 3-4 hours rather than large meals that cause energy dips. Include protein at every eating occasion.
Hazelnuts (Raw) Health Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
- May lower LDL cholesterol significantly
- Supports brain health and cognitive function
- May reduce inflammation throughout body
Important Considerations
- Tree nut allergy common and potentially severe
- High in calories (178 per ounce) - watch portions
- Can become rancid - store properly
- May be contaminated with mold - inspect before eating
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