Hazelnuts: Nutrient Profile
What is Hazelnuts richest in? Below are the vitamins, minerals and amino acids that 100 g of Hazelnuts delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Hazelnuts: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin E | 15 mg | 🟢 100% | Protects cells (antioxidant) |
| 2 | Vitamin B1 (Thiamine) | 0.6 mg | 🟢 54% | Turns carbs into energy |
| 3 | Vitamin B6 | 0.6 mg | 🟡 33% | Brain & metabolism |
| 4 | Vitamin B9 (Folate) | 113 mcg DFE | 🟡 28% | Cell division; pregnancy |
| 5 | Vitamin B5 (Pantothenic Acid) | 0.9 mg | 🟡 18% | Energy metabolism |
| 6 | Vitamin K | 14 mcg | 🟡 12% | Blood clotting & bone |
| 7 | Vitamin B3 (Niacin) | 1.8 mg | 🟡 11% | Energy, skin & nerves |
| Minerals | ||||
| 1 | Manganese | 6.2 mg | 🟢 269% | Bone & metabolism |
| 2 | Copper | 1.7 mg | 🟢 191% | Iron use; connective tissue |
| 3 | Magnesium | 163 mg | 🟡 39% | Muscle, nerves & energy |
| 4 | Iron | 4.7 mg | 🟡 26% | Carries oxygen in blood |
| 5 | Phosphorus | 290 mg | 🟡 23% | Bones & cellular energy |
| 6 | Zinc | 2.5 mg | 🟡 22% | Immunity & healing |
| 7 | Potassium | 680 mg | 🟡 14% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.7 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 2.2 g | 🟢 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 1.7 g | 🟡 | Cellular energy & detox |
| 4 | Leucine | 1.1 g | 🟡 | Builds muscle (BCAA) |
| 5 | Serine | 0.7 g | 🟡 | Cell membranes & brain |
| 6 | Alanine | 0.7 g | 🟡 | Energy (glucose cycle) |
| 7 | Glycine | 0.7 g | 🟡 | Collagen, calm & sleep |
| 8 | Valine | 0.7 g | 🟡 | Muscle & energy (BCAA) |
| 9 | Phenylalanine | 0.7 g | 🟡 | Dopamine & focus |
| 10 | Proline | 0.6 g | 🟡 | Collagen & joints |
| 11 | Isoleucine | 0.5 g | 🟡 | Muscle & energy (BCAA) |
| 12 | Threonine | 0.5 g | 🟡 | Collagen & gut lining |
| 13 | Histidine | 0.4 g | 🟡 | Histamine & blood |
| 14 | Lysine | 0.4 g | 🟡 | Collagen & immunity |
Values are per 100 g of the USDA FoodData Central record FDC 170581, “Nuts, hazelnuts or filberts” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.