What ingredients are in hazelnuts? A complete nutritional breakdown

January 12, 2026 •

4 min read

According to USDA data, a single ounce of hazelnuts provides nearly a third of your daily recommended intake of manganese alone. Beyond this impressive statistic, these small, round nuts are a powerhouse of healthy fats, protein, and an array of other essential vitamins and minerals, making them a nutritious addition to any diet.

Quick Summary

Hazelnuts are composed of healthy fats, including oleic and linoleic acid, and offer protein and fiber. They are also rich in essential minerals like manganese, copper, and magnesium, alongside powerful antioxidants and vitamins such as E and various B vitamins.

Key Points

Healthy Fats: Hazelnuts are primarily composed of heart-healthy monounsaturated and polyunsaturated fats, including beneficial oleic and linoleic acids.
Rich in Minerals: They are an excellent source of essential minerals like manganese, copper, and magnesium, which are vital for numerous bodily functions.
Antioxidant Power: The nut's skin is particularly rich in phenolic compounds and proanthocyanidins, which have powerful antioxidant properties.
Vitamin E Source: Hazelnuts offer a high concentration of vitamin E, a potent antioxidant that helps protect against oxidative stress.
Fiber and Protein: A single serving provides both dietary fiber and plant-based protein, contributing to satiety and digestive health.
Processing Impact: Roasting can decrease the antioxidant content, making raw, unpeeled hazelnuts a more potent source of protective compounds.
Heart Health: The fat and antioxidant profile of hazelnuts supports cardiovascular health by helping to lower LDL cholesterol.

Macronutrients: The Building Blocks

The fundamental components of hazelnuts, like any food, are its macronutrients: fats, protein, and carbohydrates. What sets hazelnuts apart is the quality and balance of these building blocks, particularly their healthy fat content.

Fats

Over half of a hazelnut's weight is composed of fat, with the majority being healthy, unsaturated fats.

Monounsaturated Fats: Primarily oleic acid (Omega-9), which is known for its heart-healthy benefits, such as helping to lower bad (LDL) cholesterol while maintaining good (HDL) cholesterol. Oleic acid is the most abundant fatty acid in hazelnuts, comprising up to 85% of the total fat content.
Polyunsaturated Fats: Include linoleic acid (Omega-6), which is another essential fatty acid.

Protein

Hazelnuts contain a decent amount of protein, providing over 4 grams per one-ounce serving. This makes them a useful source of plant-based protein for vegetarians and vegans. The protein content, while lower than that of some legumes or meat, is still substantial for a nut.

Carbohydrates and Fiber

An ounce of hazelnuts contains a small amount of carbohydrates, with a significant portion of that coming from dietary fiber. This fiber contributes to digestive health and helps promote satiety, which can assist with weight management by making you feel full for longer. A one-ounce serving typically provides nearly 3 grams of dietary fiber.

Vitamins and Minerals: Essential Micronutrients

Hazelnuts are an excellent source of several vitamins and minerals crucial for overall health.

Vitamin E: An antioxidant that protects the body from oxidative stress, a primary contributor to aging and chronic diseases. Hazelnuts are particularly rich in this vitamin, providing up to 28% of the daily value per ounce.
Manganese: An essential trace mineral involved in many bodily processes, including bone formation, blood clotting, and reducing oxidative damage. Hazelnuts are one of the richest dietary sources of manganese.
Copper: This mineral is vital for iron metabolism, brain development, and the production of red blood cells. Hazelnuts are a great source of copper.
Magnesium: Important for numerous functions, including muscle and nerve function, blood pressure regulation, and energy production. Hazelnuts contribute a good portion of the daily magnesium requirement.
B Vitamins: Hazelnuts contain several B vitamins, including thiamin (B1), B6, and folate, which are important for cellular energy production and neurological function.
Other Minerals: They also contain smaller amounts of phosphorus, potassium, iron, and zinc.

Powerful Phytochemicals and Antioxidants

The ingredient list for hazelnuts also includes a variety of bioactive compounds, known as phytochemicals, that provide numerous health benefits.

Phenolic Compounds: Hazelnuts, particularly the skins, are loaded with phenolic compounds, which are potent antioxidants. These compounds have been shown to help decrease blood cholesterol and inflammation.
Proanthocyanidins: These are a category of antioxidants found in high concentrations in hazelnuts. Studies suggest that proanthocyanidins may offer protection against certain types of cancer by combating oxidative stress.

It is important to note that the concentration of antioxidants is highest in the skin of the nut and can be significantly reduced by roasting. Therefore, consuming raw, unpeeled hazelnuts provides the highest antioxidant potential.

Comparison: Hazelnuts vs. Other Popular Nuts


Nutrient (per 1 oz)	Hazelnuts	Almonds	Walnuts
Energy	178 kcal	170 kcal	185 kcal
Total Fat	17 g	15.2 g	18.5 g
Protein	4.2 g	7.6 g	4 g
Dietary Fiber	2.8 g	3.5 g	2 g
Vitamin E	28% DV	46% DV	< 10% DV
Manganese	80% DV	22% DV	42% DV
Copper	25% DV	20% DV	50% DV

The Role of Hazelnut Oil

In addition to the whole nut, hazelnut oil is a popular product used in cooking and cosmetics. The oil is primarily composed of oleic and linoleic acids, retaining the healthy fat profile of the nut. It is also a source of vitamin E. However, it lacks the fiber and many of the phenolic compounds concentrated in the solid parts of the nut, especially the skin. Hazelnut oil is prized for its rich, nutty flavor, making it a delicious finishing oil for salads and other dishes.

Conclusion: A Nutrient-Dense Snack

From a nutritional perspective, the ingredients in hazelnuts make them a valuable and healthy addition to your diet. They are a source of heart-healthy unsaturated fats, plant-based protein, and gut-friendly fiber. Furthermore, their impressive micronutrient profile—including high levels of manganese, copper, and vitamin E—and a rich concentration of protective antioxidants contribute to overall well-being. Whether you enjoy them raw, roasted, or as a component in various foods, hazelnuts provide a delicious and nutritious punch in every bite. To get the maximum antioxidant benefits, consider eating them whole and unroasted, with the skin on.

To learn more about the comprehensive benefits of hazelnuts and other nutritious nuts, explore resources like Healthline: https://www.healthline.com/nutrition/hazelnut-benefits.

Frequently Asked Questions

Hazelnuts are primarily composed of healthy fats, with the majority being monounsaturated fats, specifically oleic acid. They also contain smaller amounts of polyunsaturated and saturated fats.

Yes, hazelnuts are an excellent source of vitamin E and a good source of several B vitamins, including thiamin (B1), B6, and folate, which are vital for overall health.

Yes, hazelnuts are rich in powerful antioxidants, especially phenolic compounds and proanthocyanidins, which are mainly concentrated in the skin of the nut.

Hazelnuts are high in manganese, copper, and magnesium. They also provide notable amounts of phosphorus, potassium, iron, and zinc.

While not as high in protein as some other nuts, hazelnuts provide a moderate amount of plant-based protein, with one ounce containing around 4 grams.

No, while hazelnut oil contains the healthy fats (oleic and linoleic acid), it lacks the dietary fiber, protein, and some of the antioxidants found in the whole nut.

Yes, roasting can cause a reduction in the antioxidant content, particularly the phenolic compounds found in the skin. To maximize antioxidant intake, it is recommended to eat hazelnuts raw and unpeeled.