Hazelnuts Nutritional Information

Hazelnuts (also known as cobnuts and filberts) are nuts with a hard shiny shell that come from the hazel shrub. They are prepared in a variety of ways including raw, blanched and roasted, and are also expressed for their edible oil.

Raw

• One ounce of raw hazelnuts contains the following amounts of nutrition based on the recommended daily allowance (RDA): 176 calories (142 from fat), 4 grams of protein, 3 grams of fiber, 86 percent manganese, 24 percent copper, 21 percent vitamin E, 11 percent magnesium, 12 percent thiamin, 24.4 milligrams of omega-3 fatty acids, and 2,193 milligrams of omega-6 fatty acids.

Blanched

• One ounce of blanched hazelnuts contains the following amounts of nutrition based on the RDA: 176 calories (143 from fat), 4 grams of protein, 3 grams of fiber, 24 percent vitamin E, 16.2 milligrams of omega-3 fatty acids and 1,540 milligrams of omega-6 fatty acids.

Roasted

• One ounce of dry roasted unsalted hazelnuts contains the following amounts of nutrition based on the RDA: 181 calories (146 from fat), 4 grams of protein, 3 grams of fiber, 78 percent manganese, 25 percent copper, 21 percent vitamin E, 12 percent magnesium, 2,353 milligrams of omega-6 fatty acids and 16.8 milligrams of omega-3 fatty acids.

Oil

• One ounce of hazelnut oil contains the following amounts of nutrition based on the RDA: 248 calories (all from fat), 66 percent vitamin E, 33.6 milligrams of phytosterols and 2,828 milligrams of omega-6 fatty acids.

Considerations

• Hazelnuts can be moderately inflammatory. The most to least inflammatory preparations of hazelnuts are as follows: hazelnut oil, blanched, raw and roasted.