Nuts, hazelnuts or filberts, dry roasted, without salt added

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 56 / 100 How is this scored?

Composition

Energy

Protein 15.0 g · 60 kcal/100g
Fat 62.4 g · 562 kcal/100g
Carbs 17.6 g · 70 kcal/100g
Fiber 9.4 g
Water 3 g
Total energy 646 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
62.4g
Saturated
4.5g
Monounsat.
46.6g
Polyunsat.
8.5g
Omega-6
8.40g

Saturated fat is 6.3% 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 3 µg
Vitamin C 3.8 mg
Vitamin D 0.0 µg
Vitamin E 15.3 mg
Thiamin (B1) 0.34 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 2.1 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.62 mg
Folate (B9) 88 µg
Vitamin B12 0.00 µg

Minerals

Calcium 123 mg
Iron 4.4 mg
Magnesium 173 mg
Phosphorus 310 mg
Potassium 755 mg
Sodium 0 mg
Zinc 2.5 mg
Copper 1.75 mg
Manganese 5.55 mg
Selenium 4.1 µg

Notable source of Manganese (278% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.