Nuts And Seeds • Deep Nutrition Analytics
Nuts, hazelnuts or filberts
As a recognized nuts and seeds, Nuts, hazelnuts or filberts delivers 628 calories per 100g, with energy primarily anchored by fat (60.8g) to support daily activity. Standing out in micronutrient concentration, it provides 269% of your daily value for Manganese (6.18 mg) in a standard 100g portion. A higher calorie density (6.3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 15 g
- Carbohydrates
- 16.7 g
- Fat
- 60.8 g
- Fiber
- 9.7 g
Lipid & Energy Density Profile
Nuts, hazelnuts or filberts is an energy-rich food packing 60.8g of total lipids (87% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 680 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4.7 mg of dietary iron (26% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 16.7 g |
| Energy | 628 kcal |
| Energy | 2630 kJ |
| Total Sugars | 4.3 g |
| Total lipid (fat) | 60.8 g |
| Fiber, total dietary | 9.7 g |
| Protein | 15 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 6.2 mg |
| Copper | 1.7 mg |
| Vitamin E | 15 mg |
| Magnesium | 163 mg |
| Vitamin B6 | 0.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.6 mg |
| Vitamin E (alpha-tocopherol) | 15 mg |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Vitamin A, IU | 20 IU |
| Vitamin K (phylloquinone) | 14.2 µg |
| Vitamin A, RAE | 1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 114 mg |
| Potassium, K | 680 mg |
| Zinc, Zn | 2.5 mg |
| Iron, Fe | 4.7 mg |
| Magnesium, Mg | 163 mg |
| Phosphorus, P | 290 mg |
| Copper, Cu | 1.7 mg |
| Manganese, Mn | 6.2 mg |
| Selenium, Se | 2.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 45.6 mg |
| Fatty acids, total monounsaturated | 45.7 g |
| Fatty acids, total polyunsaturated | 7.9 g |
| Folate, DFE | 113 µg |
| Betaine | 0.4 mg |
| Isoleucine | 0.5 g |
| Leucine | 1.1 g |
| Lysine | 0.4 g |
| Cystine | 0.3 g |
| Valine | 0.7 g |
| Arginine | 2.2 g |
| Histidine | 0.4 g |
| Aspartic acid | 1.7 g |
| Serine | 0.7 g |
| Folate, food | 113 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.5 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.4 g |
| Alanine | 0.7 g |
| Glutamic acid | 3.7 g |
| Glycine | 0.7 g |
| Proline | 0.6 g |
| Fatty acids, total saturated | 4.5 g |
| Campesterol | 7 mg |
| Beta-sitosterol | 102 mg |
| MUFA 20:1 | 0.1 g |
| Stigmasterol | 1 mg |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.1 g |
| MUFA 18:1 | 45.4 g |
| PUFA 18:2 | 7.8 g |
| PUFA 18:3 | 0.1 g |
| Niacin | 1.8 mg |
| Pantothenic acid | 0.9 mg |
| Tocopherol, beta | 0.3 mg |
| Sucrose | 4.2 g |
| Glucose | 0.1 g |
| Water | 5.3 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 113 µg |
| MUFA 16:1 | 0.1 g |
| Ash | 2.3 g |
| Starch | 0.5 g |
| Fructose | 0.1 g |
| Lutein + zeaxanthin | 92 µg |
| Carotene, beta | 11 µg |
| Carotene, alpha | 3 µg |
Common serving sizes
- cup, chopped115 g
- nuts14 g
- cup, whole135 g
- cup, ground75 g
- oz (21 whole kernels)28 g
Compare Nuts, hazelnuts or filberts with Category Peers
Nuts, hazelnuts or filberts vs Nuts, hazelnuts or filberts, blanched
Compared to Nuts, hazelnuts or filberts, blanched, Nuts, hazelnuts or filberts has 12% less fiber and 0% lower calories per 100g.
Nuts, hazelnuts or filberts vs Nuts, pine nuts, pinyon, dried
Compared to Nuts, pine nuts, pinyon, dried, Nuts, hazelnuts or filberts has 9% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, hazelnuts or filberts?
A standard 100-gram serving of Nuts, hazelnuts or filberts contains 628 calories (2628 kJ), alongside 15g of protein, 16.7g of carbohydrates, and 60.8g of fat.
In common serving sizes:- 115g (cup, chopped): ~722 kcal
- 14g (nuts): ~88 kcal
- 135g (cup, whole): ~848 kcal
Is Nuts, hazelnuts or filberts suitable for a keto or low-carb diet?
Yes, in moderation. Nuts, hazelnuts or filberts contains 7g of net carbs per 100g (16.7g carbs minus 9.7g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Nuts, hazelnuts or filberts?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Nuts, hazelnuts or filberts are:
- Manganese: 6.18 mg (269% of your daily value)
- Copper: 1.72 mg (191% of your daily value)
- Vitamin E: 15 mg (100% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170581).