Plant Source
May lack some essential amino acids. Good to pair with variety.
Hazelnuts
Nuts, hazelnuts or filberts
High FiberLow SugarNutrient Dense
🥜
14.9g
Protein per 100g
628
Calories
60.8g
Total Fat
16.7g
Carbs
Quality Score
Protein Energy
Low Protein10%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
0.5
grams protein per 1g fat
High Fat. Contains nearly twice as much fat as protein.
Calories for 30g
1260
calories
Very expensive. eating 1260 calories for protein is like eating a whole meal's worth of energy.
Health & Recovery Profile
Heart Health
Moderate"Contains moderate saturated fats."
Saturated Fat (Limit)4.464g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)53.6g / ~60g*
Beneficial fats. High source!
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
0mg
Electrolyte
Potassium
HIGH
680mg
Electrolyte
Magnesium
163mg
Recovery
Iron
4.7mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05