Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats.

One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains (1):

• Calories: 176
• Total fat: 17 grams
• Protein: 4.2 grams
• Carbs: 4.7 grams
• Fiber: 2.7 grams
• Vitamin E: 21% of the RDI
• Thiamin: 12% of the RDI
• Magnesium: 12% of the RDI
• Copper: 24% of the RDI
• Manganese: 87% of the RDI

Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.

Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid