Hazelnuts

 

Hazelnuts are rich in biotin, and a source of niacin, vitamin B6 and manganese. So they can help you think on the bright side, and boost your brain function too.

What nutrients in hazelnuts boost mood?
  •  Dietary Fibre
  •  Biotin Vitamin B7
  •  Vitamin E
  •  Niacin Vitamin B3
  •  Vitamin B6
  •  Folate Vitamin B9
  •  Thiamin Vitamin B1
  •  Copper
  •  Magnesium
  •  Manganese
  •  Potassium
  •  Antioxidants

 

*When eaten as part of a healthy varied diet.

How To Store And Prepare

Store
  •  Fridge
  •  Freeze

Top Tip: Stored in a fridge, hazelnuts can last for six to eight months.

Prep
  •  Toss
  •  Bake
  •  Roast
  •  Blend

Top Tip: Hazelnuts add a healthy sweetness to baked treats.

When Are They In Season?

Hazelnuts are available all year-round.

 

How Much Should You Eat?

Aim for a healthy handful (30g) of hazelnuts per day.

Did you know?

Hazelnuts have a sweet buttery flavour with hints of cocoa which is why they pair so well with chocolate.

Nutrition Information Panel

Serving size: 30g (20 hazelnuts raw)

  Av QTY Per serve %DI* Av QTY per 100g
Moisture 2g   5g
Energy 807kJ 9% 2690kJ
Protein 4.4g 9% 14.8g
Total fat 18.4g 26% 61.4g
Saturated fat 0.8g 3% 2.7g
Monounsaturated
fat
14.6g   48.8g
Polyunsaturated
fat
2.2g   7.2g
Total
Carbohydrates
1.5g <1% 5.1g
Sugars 1.3g 2% 4.4g
Dietary fibre 3.1g 10% 10.4g
Sodium <1mg <1% 3mg
Potassium 204mg   680mg
Thiamin 0.1mg 11% 0.4mg
Niacin eq 1.7mg 17% 5.6mg
Vitamin B6 0.2mg 11% 0.6mg
Folate eq 33.9ug 17% 113ug
Biotin 23.7ug 79% 79ug
Vitamin E 4.8mg 48% 16mg
Copper 0.5mg 15% 1.5mg
Magnesium 48mg 15% 160mg
Manganese 1.1mg 21% 3.5mg
Total
polyphenols^
251mg
GAE
  835mg
GAE

Source: Aust Food Comp Data or ^ USDA data
*based on an average adult diet of 8700 kJ
“<” means less than
GAE means Gallic Acid Equivalents

How Much Should You Eat?

Aim for a healthy handful (30g) of hazelnuts per day.

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