Hazelnuts for your Health: A handful of hazelnuts can do you good!

  • Hazelnuts are heart-healthy. Consuming just 1.5 ounces of hazelnuts per day may help reduce the risk of cardiovascular disease, according to the FDA*.
  • Hazelnuts are #1 among tree nuts in Folate content with 8% of your DV per serving. Healthful diets with adequate folate have been linked to a decreased risk of neural tube birth defects and may help to reduce the risk of cardiovascular disease and depression
  • Hazelnuts have the highest proanthocyanidin content of any tree nut. These compounds are known for contributing astringent flavor to foods and may help reduce the risk of blood clotting and urinary tract infections.
  • Hazelnuts provide dietary fiber. An ounce of raw hazelnuts has 2.7 grams of dietary fiber. Dietary fiber is a cholesterol-lowering nutrient and may prevent constipation because of its laxative effect, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy adults on a 2,000-calorie diet should aim for at least 28 grams of dietary fiber. Read more.
  • Hazelnuts are particularly high in two minerals: manganese and copper. One serving of hazelnuts supplies over 25 percent of the Daily Recommended Intake (DRI) for copper and more than 90 percent of the DRI for manganese. Copper is needed for iron absorption and manganese is necessary for bone formation.
  • USDA provides updated data on the nutritional composition of many foods.  For specific nutrient profiles for natural, roasted and blanched hazelnuts go to: www.nal.usda.gov/fnic/foodcomp/search/
    Sort for keyword “hazelnuts” and food group “nut and seed products”.


* Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts such as hazelnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. [See nutrition information for fat content.]