What is Healthier, Hazelnuts or Almonds? A Nutritional Deep Dive

December 8, 2025 •

4 min read

Despite both being nutrient-dense powerhouses, almonds are typically richer in protein, fiber, and certain minerals, while hazelnuts contain more healthy fats and select vitamins. This article will break down the nutritional facts to determine what is healthier, hazelnuts or almonds, depending on your dietary priorities.

Quick Summary

This article provides a detailed nutritional comparison of hazelnuts and almonds, evaluating their macronutrient, vitamin, and mineral profiles to help you choose the best nut for your specific health goals.

Key Points

Almonds have more protein and fiber. If your goal is satiety or higher protein intake, almonds are the better choice.
Hazelnuts are richer in healthy fats and folate. For those on a low-carb diet or needing more folate, hazelnuts provide a slight advantage.
Almonds offer more calcium and magnesium. They are particularly beneficial for bone health and muscle function due to their higher mineral content.
Hazelnuts have a higher antioxidant capacity. They are richer in vitamins like B6 and copper, which support skin health and act as powerful antioxidants.
Moderation is key for both. As nuts are calorie-dense, a small handful (about 1 ounce) per day is sufficient to gain the health benefits without excess calorie intake.
The best nut depends on your goal. There is no clear winner, and the healthiest option is the one that best aligns with your individual dietary needs and personal preference.

Nutritional Showdown: Hazelnuts vs. Almonds

Both hazelnuts and almonds are incredibly healthy and rich in beneficial compounds, but their specific nutritional makeup shows subtle yet important differences. The "healthier" option largely depends on individual dietary needs and health objectives. Let's break down the key areas of comparison.

Macronutrient Comparison: Protein, Fats, and Fiber

When comparing the macronutrients, some key distinctions emerge. For those seeking higher protein, almonds have a slight advantage, containing approximately 21 grams per 100 grams, compared to hazelnuts' 15 grams. This makes almonds a popular choice for those looking to increase their protein intake, including plant-based eaters and those focused on weight management.

However, hazelnuts contain a higher percentage of healthy monounsaturated fats, providing roughly 61 grams per 100 grams, versus almonds' 50 grams. These healthy fats are excellent for heart health and sustained energy. Calorie-wise, the nuts are similar, with hazelnuts being slightly higher, so moderation is key for both.

For digestive health and satiety, almonds have an edge in fiber content. Their higher fiber contributes to a feeling of fullness, which can be beneficial for appetite control and weight loss.

Vitamin and Mineral Content

The vitamin and mineral profiles of these two nuts are where they truly specialize. Hazelnuts are richer in several vitamins, including higher levels of Vitamin A, B6, B1 (thiamine), B5 (pantothenic acid), and folate. The high folate content is especially beneficial for cell health and repair. Hazelnuts also contain more iron, copper, and manganese.

On the other hand, almonds are a superior source of certain minerals and vitamins. Almonds contain significantly more magnesium and calcium, essential for bone health and muscle function. They also boast a higher content of zinc and phosphorus. While both are great sources of Vitamin E, almonds contain more, which provides powerful antioxidant protection.

Health Benefits: Who Wins?

Both nuts offer significant health benefits, but their different compositions make them better suited for certain goals.

Heart Health

Both hazelnuts and almonds are excellent for heart health, thanks to their high content of monounsaturated fats. These fats help reduce LDL ("bad") cholesterol and can improve overall cardiovascular function.

Weight Management

For weight management, the choice depends on your approach. Almonds, with their higher protein and fiber, may help you feel fuller for longer, curbing overeating. Hazelnuts, richer in monounsaturated fats, are better for low-carb or keto diets. However, both can aid weight loss when eaten in moderation as part of a balanced diet.

Skin and Hair Health

When it comes to skin and hair, both nuts are beneficial. Hazelnuts, with their higher healthy fat content and Vitamin E, are particularly effective for retaining moisture and preventing premature aging. Almonds, with their high magnesium and calcium, support skin hydration and stronger hair follicles.

Brain Protection

Both nuts are beneficial for brain health. Hazelnuts are rich in Vitamin E and folate, vital for cognitive function. Almonds contain riboflavin and L-carnitine, which support neurological health.

Comparison Table


Feature	Almonds	Hazelnuts
Protein (per 100g)	Approx. 21g	Approx. 15g
Healthy Fat (per 100g)	Approx. 50g	Approx. 61g
Calories (per 100g)	Approx. 579 kcal	Approx. 628 kcal
Fiber (per 100g)	Higher	Lower
Calcium	Higher	Lower
Magnesium	Higher	Higher
Iron	Lower	Higher
Vitamin E	Higher	Lower
Folate	Lower	Higher

Versatility and Taste

Beyond nutrition, the choice might come down to flavor and use. Almonds have a mild, nutty taste that is extremely versatile, making them a staple in milks, flours, and savory dishes. Hazelnuts possess a richer, buttery, and slightly sweeter flavor, making them a classic pairing for chocolate and desserts. Hazelnuts are a great ingredient for rich spreads and baked goods, while almonds are a go-to for healthy snacking and cooking.

Conclusion: Which is the Healthiest Nut for You?

There is no single "healthier" nut between hazelnuts and almonds; both offer impressive nutritional benefits. The best choice depends on your specific health objectives. If you prioritize higher protein and fiber for satiety and weight loss, or need more calcium and magnesium for bone health, almonds are the better option. If you are looking for more healthy fats, higher antioxidant content, and a broader range of vitamins like folate and manganese, hazelnuts may be the winner. The bottom line is that including either or both in moderation as part of a balanced diet will provide a wide array of essential nutrients and support overall well-being. The key is to choose the nut you enjoy most, as you're more likely to stick with a healthy diet if you love the food you eat.

Source for Further Reading

For an in-depth comparison of the vitamin and mineral content of hazelnuts and almonds, review the detailed data available at Food Struct.

Frequently Asked Questions

Both almonds and hazelnuts are beneficial for heart health due to their high content of heart-healthy monounsaturated fats. They both help lower bad cholesterol levels.

For weight loss, almonds have a slight advantage with higher protein and fiber, promoting satiety and helping to control appetite. However, hazelnuts fit better into low-carb diets due to their fat profile.

Yes, both are excellent for skin and hair health. Hazelnuts' higher fat content is great for skin hydration, while almonds' magnesium and vitamin E content support hair strength and skin tone.

Hazelnuts generally require less water to grow than almonds, which makes them a more sustainable option. Almond farming, particularly in California, has been criticized for its water-intensive practices.

Raw nuts generally retain more of their natural nutrients, especially antioxidants. However, raw or dry-roasted nuts without added oils or salt are healthy choices.

You can incorporate both into your diet by adding them to different meals. For example, use almonds in trail mixes or as flour, and use hazelnuts in baked goods, salads, or as a chocolate pairing.

Hazelnuts offer more powerful antioxidants, such as Vitamin E and folate, while almonds are also rich in Vitamin E and other antioxidants that protect cells from damage.