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Like all tree nuts, hazelnuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.
A 30g serve is around 20 hazelnuts.
Nutrient | Per 100g | Per 30g | |
---|---|---|---|
energy | |||
Energy (kJ) | 2689 | 807 | |
macronutrients | |||
Protein (g) | 14.8 | 4.4 | |
Total fat (g) | 61.4 | 18.4 | |
Saturated fat (g) | 2.7 | 0.8 | |
Monounsaturated fat (g) | 48.8 | 14.6 | |
Polyunsaturated fat (g) | 7.2 | 2.2 | |
Omega 3 ALA | 120 | 36 | |
Carbohydrate (g) | 5.1 | 1.5 | |
Sugars (g) | 4.4 | 1.3 | |
Dietary fibre (g) | 10.4 | 3.1 | |
minerals | |||
Calcium (mg) | 86 | 26 | |
Copper (mg) | 1.5 | 0.5 | |
Iron (mg) | 3.2 | 1 | |
Magnesium (mg) | 160 | 48 | |
Manganese (mg) | 3.5 | 1.1 | |
Potassium (mg) | 680 | 204 | |
Selenium (ug) | 1.0 | 0.3 | |
Sodium (mg) | 3.0 | 0.9 | |
Zinc (mg) | 2.2 | 0.7 | |
vitamins | |||
Thiamin (mg) | 0.4 | 0.1 | |
Riboflavin (mg) | 0.2 | 0.06 | |
Niacin (mg eq) | 4.7 | 1.4 | |
Folate DFE (ug) | 113 | 34 | |
Vitamin B6 (mg) | 0.6 | 0.2 | |
Vitamin E (mg) | 16 | 4.8 | |
other | |||
Arginine (g) | 2.2 | 0.7 | |
Sterols (mg) | 122 | 37 | |
Polyphenols (mg) | 835 | 251 |
In addition to the health benefits that all tree nuts provide, hazelnuts have been associated with:
Hazelnuts are not native to Australia, and commercial varieties in Australia are cultivars of the European hazelnut. Hazelnuts in Australia are largely imported from Turkey, the USA and Spain. Hazelnuts are grown in the temperate areas of south-eastern Australia. The main production regions are the Central Tablelands, near Orange, and Narrandera (NSW); and around Myrtleford, north-east Victoria. They are also grown in central and Eastern Victoria and increasingly in northern Tasmania. Small levels of production are also evident in South Australia and Western Australia.
Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.
Published July 17, 2019
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