Nuts and seeds

Nuts, hazelnuts or filberts

Per 100 g

Calories: 628 kcal
Protein: 15 g
Fiber: 9.7 g
Fat: 61 g

High fat 81% of its calories come from fat. Our scale

All nutrients

Per 100 g of nuts, hazelnuts or filberts. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	17 g	6%
Protein	15 g	30%
Fat	61 g	78%
Water	5.3 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	9.7 g	35%
Sugars	4.3 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.43 g
Isoleucine	0.55 g
Leucine	1.1 g
Lysine	0.42 g
Methionine	0.22 g
Phenylalanine	0.66 g
Threonine	0.5 g
Tryptophan	0.19 g
Valine	0.7 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	4.5 g	22%
Monounsaturated fat	46 g
Polyunsaturated fat	7.9 g
Omega 3	0.09 g
Omega 6	7.8 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	1 µg	0%
Vitamin C	6.3 mg	7%
Vitamin D	0 µg	0%
Vitamin E	15 mg	100%
Vitamin K1	14 µg	12%
Thiamin (B1)	0.64 mg	54%
Riboflavin (B2)	0.11 mg	9%
Niacin (B3)	1.8 mg	11%
Pantothenic acid (B5)	0.92 mg	18%
Vitamin B6	0.56 mg	33%
Folate (DFE)	113 µg	28%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	114 mg	9%
Iron	4.7 mg	26%
Magnesium	163 mg	39%
Phosphorus	290 mg	23%
Potassium	680 mg	14%
Sodium	0 mg	0%
Zinc	2.5 mg	22%
Copper	1.7 mg	192%
Manganese	6.2 mg	268%
Selenium	2.4 µg	4%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup, chopped	115 g	722 kcal
1 cup, ground	75 g	471 kcal
1 cup, whole	135 g	848 kcal
1 oz (21 whole kernels)	28 g	178 kcal
10 nuts	14 g	88 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.