📊 Nutritional Table (100 g)
The nutritional value provided by 100 grams of the product is given below.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 628 kcal | -- |
| 💪 Protein | 15.0 g | -- |
| 🧈 Fats | 60.8 g | -- |
| 🍚 Carbohydrates | 16.7 g | -- |
| 🌾 Fiber | 9.7 g | -- |
| Vitamin E | 15.0 mg | 100% |
| Manganese | 6.2 mg | 310% |
| Copper | 1.7 mg | 189% |
| Magnesium | 163 mg | 44% |
| Vitamin B6 | 0.6 mg | 44% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What hazelnuts contributes to an athlete's diet:
- Vitamin E — a fat-soluble antioxidant; 100 g provides about the daily requirement
- Manganese — participates in bone tissue formation and enzyme activity
- Rich in monounsaturated fatty acids — the same as in olive oil
- Vitamin B6 — involved in protein and carbohydrate metabolism
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- For a snack — a handful, about 25–30 g
- Hazelnut butter with cocoa — a homemade version without hydrogenated fats
- Roast: 180 °C until they begin to release aroma — do not leave unattended
⚡ When to Eat?
Snack between meals. Before training - 2+ hr.
🔄 Substitutions and Alternatives
What to Replace Them With hazelnuts:
Almonds, cashews, macadamia nuts, pecans
💡 Tips
- Roast without oil — nuts contain enough of their own fat
- The skin is easier to peel after roasting
- Hazelnut flour - excellent for gluten-free baking
- Store in the refrigerator or freezer — this slows down fat rancidity
🥜 Comparison With Other Nuts
| Nuts | Taste | What is worth knowing |
|---|---|---|
| Hazelnuts | Slightly sweet, mild | Highest in monounsaturated fatty acids |
| Almonds | Dry, slightly bitter | Highest in protein and vitamin E (see almonds) |
| Walnuts | Olive-like, bitter | A source of plant omega-3 fats |
| Cashews | Sweet, creamy | Less fiber, so easier to overeat |
| Earthy | Bold, roasted | Often salted and roasted in oil (see peanuts) |
They are similar in calories, so the portion, not the type, makes the difference.
✅ Practical Rules
- Portion: a handful (about 25–30 g) — it is easy to eat a larger amount, and the calorie tally grows quickly.
- Roast them yourself: without oil, until they become fragrant — this way you control the salt.
- Storage: in the refrigerator or freezer, because at a cool temperature fats go rancid more slowly.
- Misleading descriptions: “salted and roasted” adds sodium, while glazed nuts add sugar.
- For baking: nut flour has no gluten, so the dough needs eggs or other binders (see bread alternatives).
- Portion control: if it is hard to stop — choose nuts in shells, because shelling takes time.
🙋 FAQ
Are nuts suitable as a protein source? Partly: 100 g contains about 15 g of protein, but also a lot of fat, so they are closer to a snack than a protein portion (see protein calculator).
Why are they sometimes bitter? The fats in nuts oxidize due to light and heat — so cool storage prolongs the flavor.
Can They Be Eaten Every Day? Yes, if the portion is small and fits within the daily energy requirement (see daily calories).
Are they suitable for people with nut allergies? No — nuts are a common allergen group, and hazelnuts belong to it.