Vitamin E: Why Hazelnuts Are Second Only to Almonds
Raw hazelnuts (FDC 170581) deliver 15.03mg alpha-tocopherol (vitamin E) per 100g — precisely 100% of the daily value. Only almonds (25.6mg) exceed hazelnuts among tree nuts. Pecans have just 1.4mg, walnuts 0.7mg, cashews 0.9mg, and macadamias 0.54mg — all negligible compared to hazelnuts [1].
A 1-oz serving (28g, ~21 nuts) provides 4.2mg vitamin E (28% DV) — more than most people get from any single food in a day. Two ounces supplies over half the DV. Vitamin E is fat-soluble, so the high fat content of hazelnuts (60.75g per 100g) enhances its absorption significantly [1].
Roasting preserves vitamin E: dry roasted hazelnuts retain 15.2mg per 100g — essentially unchanged from raw. Blanching reduces it slightly to ~14.5mg because the skin (which contains some tocopherols) is removed. Chocolate-hazelnut spread drops to 6.4mg because the nut content is diluted by sugar and cocoa [2].
Manganese, Iron, and Potassium in Hazelnuts
Manganese: 6.175mg per 100g (269% DV) — the second-highest among all common nuts, trailing only pine nuts (8.8mg). One ounce delivers 1.73mg manganese (75% DV). Even 10 hazelnuts (~14g) provide 0.86mg (37% DV) [1].
Iron: 4.7mg per 100g (26% DV) — among the highest for common tree nuts, exceeding almonds (3.7mg) and walnuts (2.9mg), though cashews (6.7mg) have more. This is non-heme iron; pairing with vitamin C-rich foods enhances absorption [1].
Potassium: 680mg per 100g (14% DV) — among the highest for common tree nuts, second only to almonds (733mg) and pistachios (1025mg). One ounce provides 190mg potassium — comparable to half a small banana [1][3].
Zero Sodium, Zero Cholesterol: Hazelnut's Clean Profile
Raw hazelnuts contain exactly 0mg sodium per 100g — genuinely zero, not trace amounts rounded down. Among commonly consumed nuts, most have at least some: almonds 1mg, cashews 12mg, macadamias 5mg, pistachios 1mg. Hazelnuts are the only major nut with a true nutritional zero for sodium [1].
Cholesterol is also 0mg (like all plant foods), and trans fat is 0g. Saturated fat is relatively low at 4.46g per 100g (22% DV) — less than macadamia (12.1g), cashews (7.8g), Brazil nuts (16.1g), and coconut (29.7g). Hazelnuts have the second-lowest saturated fat percentage among tree nuts after walnuts (6.1g) [1].
Sugars are moderate at 4.34g per 100g — entirely naturally occurring, no added sugars in the raw form. The honey roasted and chocolate-hazelnut spread variants dramatically change this: Nutella-type spreads contain 54.4g sugar per 100g — 12.5x more than raw hazelnuts [1].
Raw Hazelnut vs. Nutella: What the Spread Really Contains
A tablespoon of Nutella-type spread (19g) has 102 kcal, 5.9g fat, 10.9g carbs (10.3g sugar), and 1.2g protein. The same weight of raw hazelnuts: 119 kcal, 11.5g fat, 3.2g carbs (0.8g sugar), and 2.8g protein. The spread has 14% fewer calories but 13x more sugar per gram [1].
Nutella is approximately 13% hazelnuts by weight — the rest is sugar (~57%), palm oil (~20%), cocoa (~7%), and skim milk powder (~3%). So a 19g tablespoon contains roughly 2.5g of actual hazelnut. The hazelnut flavor is real but the nutritional contribution from nuts is minimal [2].
For accurate logging: two tablespoons of Nutella on toast (38g) adds 205 kcal and 20.8g sugar to the bread. Two tablespoons of raw chopped hazelnuts on the same toast: 119 kcal and 0.8g sugar. The calorie difference is 86 kcal but the sugar difference is 20g — a 25x gap [1].
Hazelnut Flour in Gluten-Free Baking
One cup of all-purpose wheat flour (125g): 455 kcal, 12.9g protein, 1.2g fat, 95.4g carbs. One cup of hazelnut flour (112g): 719 kcal, 15.7g protein, 68.3g fat, 21.8g carbs. Swapping 1:1 by volume adds 264 kcal per cup — primarily from fat replacing carbohydrate [1].
Most gluten-free recipes use hazelnut flour at 25-50% replacement rather than 100%. A recipe using 1/4 cup hazelnut flour (28g) + 3/4 cup wheat flour (94g) yields approximately 521 kcal total from flour — about 66 kcal more than all-wheat, but with improved texture and flavor [3].
The fiber trade-off: hazelnut flour provides 8g fiber per 100g vs wheat flour's 2.7g per 100g. A half-cup replacement (56g hazelnut flour) delivers 4.5g fiber — more than the entire cup of wheat flour it partially replaces. The carb-to-fiber ratio shifts from 35:1 (wheat) to 2.4:1 (hazelnut) [1].
Hazelnuts vs. Other High-Vitamin-E Nuts and Seeds (per 100g, raw)
| Nutrient | Hazelnut | Almond | Sunflower Seed | Pine Nut | Macadamia |
|---|---|---|---|---|---|
| Calories (kcal) | 628 | 579 | 584 | 673 | 718 |
| Vitamin E (mg) | 15.0 | 25.6 | 35.2 | 9.3 | 0.54 |
| Protein (g) | 15.0 | 21.2 | 20.8 | 13.7 | 7.9 |
| Manganese (mg) | 6.18 | 2.18 | 1.95 | 8.80 | 4.13 |
| Iron (mg) | 4.7 | 3.7 | 5.25 | 5.53 | 3.69 |
| Sodium (mg) | 0 | 1 | 9 | 2 | 5 |
Practical Tips for Hazelnuts
- 1
1 oz (~21 nuts) = 176 kcal with 4.2mg vitamin E (28% DV) — the most vitamin E-dense tree nut snack after almonds [1].
- 2
Zero sodium naturally — hazelnuts are the only major nut with a true 0mg sodium reading. No other common nut matches this [1].
- 3
6.2mg manganese per 100g (269% DV) — second only to pine nuts. One ounce covers 75% of the daily manganese requirement [1].
- 4
Nutella is only ~13% hazelnut — a tablespoon has 10.3g sugar and just 2.5g of actual nut. Raw hazelnuts deliver 13x less sugar per gram [1].
- 5
Hazelnut flour has 3x the fiber of wheat flour (8g vs 2.7g per 100g) and dramatically lower carbs (19.5g vs 76.3g). Use it at 25-50% replacement ratio [1].
Frequently Asked Questions — Hazelnuts
How many calories are in 10 hazelnuts?
Are hazelnuts high in vitamin E?
How much sugar is in Nutella vs. raw hazelnuts?
Do hazelnuts have sodium?
Can I use hazelnut flour instead of wheat flour?
Are hazelnuts good for iron?
Important Notice
Nutritional values are based on USDA FoodData Central data for nuts, hazelnuts or filberts (FDC 170581). Dry roasted and blanched values are from comparable USDA entries. Chocolate-hazelnut spread values are based on USDA entry for chocolate-hazelnut spread. Hazelnut flour values are estimated from published analyses and manufacturer data. Actual values vary by brand and processing. This tool is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Nuts, hazelnuts or filberts (FDC 170581) and related entries. U.S. Department of Agriculture, Agricultural Research Service.
- [2] Various Authors (2023). Phenolic compounds, antioxidant activity and sensory quality of hazelnut products. ScienceDirect — Food Chemistry.
- [3] Various Authors (2019). Hazelnuts as source of bioactive compounds and a health value underestimated food. Current Research in Nutrition and Food Science Journal.