Nutritional Values
How Many Calories in Hazelnuts?
1 pumn (30g) = 188 kcal
Nutritional Values per 100g
628
Calories
15g
Protein
17g
Carbohydrates
61g
Fat
Fiber9.7g
Sugar4.3g
Standard Serving
1 pumn (30g) contains 188 calories.
Best time: As a snack between meals, in a measured portion (one handful), not straight from the bag
Benefits
- ✓Excellent source of monounsaturated fats, similar to those in olive oil, beneficial for cardiovascular health
- ✓High vitamin E content (an important antioxidant for skin and cells) - one of the best food sources
- ✓Good source of magnesium and copper, useful for muscle function and energy metabolism
- ✓Fiber (9.7g/100g) contributes to fullness and digestive health
- ✓Observational studies link regular hazelnut consumption to a lower risk of cardiovascular disease, within a balanced diet
Considerations
- !Very calorie-dense (628 kcal/100g) - a 30g serving (one handful) is enough, not a whole bag
- !Roasted and salted or chocolate/caramel-coated versions add significant sodium and sugar
- !People with a nut allergy must avoid them entirely - among the most common food allergies
FitAzi Tip
FitAzi recommends raw or dry-roasted unsalted hazelnuts, in a 20-30g serving, as a healthy-fat snack. Added to yogurt, oats or a salad, they bring crunch, magnesium and vitamin E without needing a large portion.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.