Nuts, hazelnuts or filberts, blanched

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 54 / 100 How is this scored?

Composition

Energy

Protein 13.7 g · 55 kcal/100g
Fat 61.2 g · 550 kcal/100g
Carbs 17.0 g · 68 kcal/100g
Fiber 11.0 g
Water 6 g
Total energy 629 kcal

Energy is predominantly from fat (82%); EFSA recommends 20–35% for a balanced diet

Fat quality 76 / 100 How is this scored?
Total fat
61.2g
Saturated
4.7g
Monounsat.
48.2g
Polyunsat.
5.6g
Omega-6
5.50g

Saturated fat is 6.7% 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 70 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 2.0 mg
Vitamin D 0.0 µg
Vitamin E 17.5 mg
Thiamin (B1) 0.48 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 1.6 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.59 mg
Folate (B9) 78 µg
Vitamin B12 0.00 µg

Minerals

Calcium 149 mg
Iron 3.3 mg
Magnesium 160 mg
Phosphorus 310 mg
Potassium 658 mg
Sodium 0 mg
Zinc 2.2 mg
Copper 1.60 mg
Manganese 12.65 mg
Selenium 4.1 µg

Notable source of Manganese (632% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.