Nutrition In Hazelnuts

Hazelnuts, also known as filberts, are often used in nut butters, desserts and chocolate candies. Don't let the fact that hazelnuts are found in a lot of sweet treats fool you into thinking they aren't nutritious. Hazelnuts, like most nuts, are an excellent source of healthy fats, soluble fiber, vitamins and minerals.

Fat and Cholesterol

A quarter cup of hazelnuts contains 212 calories, more than 80 percent of which come from fat. Hazelnuts are one of the lower fat nuts, with one serving containing less fat than a serving of brazil nuts, macadamia nuts, pecans or walnuts. A quarter cup of hazelnuts contains 20.5 g of fat, most of which is the more heart-healthy unsaturated fat. Unsaturated fats are considered a healthier choice than saturated fat, as saturated fat can lead to high cholesterol.

Like all plant foods, hazelnuts contain no cholesterol. Hazelnuts also contain plant sterols, which can help reduce cholesterol levels by blocking the absorption of cholesterol in the digestive system.

Protein

Although lower in protein than either almonds or peanuts, hazelnuts do contain a small amount. One serving contains 5.1 g, which is 9 percent of the dietary reference intake, or DRI, for men and 11 percent for women. Dietary reference intakes are recommended amounts of each nutrient per day. Although hazelnuts do not contain all nine essential amino acids and are therefore not a complete protein, they are high in the amino acid L-arginine. L-arginine may increase the pliability of artery walls, making them less susceptible to blood clots.

Fiber

Hazelnuts contain a small amount of carbohydrates, with 5.6 g per quarter cup serving. The majority of these carbohydrates, 3.3 g, are fiber. The fiber in nuts is soluble fiber, which can help lower cholesterol. Fiber can also help you feel full more quickly so it may help you control your weight.

Minerals

Hazelnuts are particularly high in two minerals: manganese and copper. One serving of hazelnuts supplies 65 percent of the DRI for copper and more than 90 percent of the DRI for manganese. Copper is needed for iron absorption and manganese is necessary for bone formation.

Vitamins

Hazelnuts contain both water-soluble and fat-soluble vitamins. One serving provides more than 14 percent of the DRI for thiamin and B-6, which are both water-soluble B vitamins. One serving also provides 34 percent of the DRI for vitamin E, which works as an antioxidant to protect the body from environmental pollution.