Nuts, hazelnuts or filberts

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 56 / 100 How is this scored?

Composition

Energy

Protein 15.0 g · 60 kcal/100g
Fat 60.8 g · 547 kcal/100g
Carbs 16.7 g · 67 kcal/100g
Fiber 9.7 g
Water 5 g
Total energy 628 kcal

Energy is predominantly from fat (81%); EFSA recommends 20–35% for a balanced diet

Fat quality 76 / 100 How is this scored?
Total fat
60.8g
Saturated
4.5g
Monounsat.
45.7g
Polyunsat.
7.9g
Omega-6
7.83g

Saturated fat is 6.4% of energy, within the WHO limit of 10%.

Protein quality 62 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 62%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (62% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 71 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 6.3 mg
Vitamin D 0.0 µg
Vitamin E 15.0 mg
Vitamin K 14 µg
Thiamin (B1) 0.64 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 1.8 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.56 mg
Folate (B9) 113 µg
Vitamin B12 0.00 µg

Minerals

Calcium 114 mg
Iron 4.7 mg
Magnesium 163 mg
Phosphorus 290 mg
Potassium 680 mg
Sodium 0 mg
Zinc 2.5 mg
Copper 1.73 mg
Manganese 6.18 mg
Selenium 2.4 µg

Notable source of Manganese (309% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.