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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
2.8gSupports heart health by providing essential fiber
Magnesium
46mgSupports heart health by providing essential magnesium
Best Ways to Eat Hazelnuts (Raw) for Heart Health
- 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
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
Track Your Heart Health Journey
Log Hazelnuts (Raw) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Heart Health goals.
