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Hazelnuts

Hazelnuts — Nutrients, Health Benefits, and Shopping Tips

Hazelnuts photo

Listonic Team

September 4, 2024

Hazelnuts are rich in flavor and packed with nutrients, including vitamins, minerals, and healthy fats. Discover how to select and store hazelnuts to preserve their crunch, explore their health benefits, and learn versatile ways to incorporate them into both sweet and savory dishes, from baking to salads.

Nutrition facts

Check the detailed nutritional values of hazelnuts, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 628 kcal

Nutrients per: 100 g% Daily Value*
Carbs17 g6.18%
Fiber10 g35.71%
Sugars4 g8%
Glycemic Index15 -
Protein15 g30%
Sodium0 mg-
Total Fat61 78.21%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes hazelnuts stand out:

15 g

🧀 Good Protein Content

10 g

🥔 Good Fiber Content

Did you know?

😋
Hazelnuts are rich in nutrients, including vitamins, minerals, and healthy fats, and are often used in confections.
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Store hazelnuts in an airtight container in a cool, dry place for up to three months. For longer storage, refrigerate or freeze them to maintain freshness and prevent them from becoming rancid, and use within six months to a year.

Health benefits

Explore how hazelnuts can be a nutritious snack that supports a healthier lifestyle and overall well-being.
  • Rich in healthy fats, particularly monounsaturated fats, which support heart health and provide energy.
  • High in antioxidants such as Vitamin E, which help protect the body from free radicals and reduce inflammation.
  • Contains essential vitamins and minerals such as Vitamin B6, folate, magnesium, and potassium, which support overall health and well-being.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Supports heart health by helping to lower cholesterol levels and reduce the risk of cardiovascular disease.

Health risks

Be aware of the health risks and concerns linked to hazelnuts.
  • Potential for allergic reactions in individuals with nut allergies, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
  • High calorie content which can contribute to weight gain if consumed in large quantities, especially as a snack or ingredient in calorie-dense foods.
  • High fat content although mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
  • Risk of digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
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How to choose hazelnuts

Hazelnuts should be round and plump with a smooth, glossy shell. The color should be a uniform brown, indicating freshness and proper storage.

Do not buy hazelnuts that are shriveled or have cracked shells, as they are likely stale or damaged. Fresh hazelnuts should have a crunchy texture and a sweet, nutty flavor.

How to choose hazelnuts

How to store hazelnuts

Hazelnuts thrive when stored in a cool, dry environment. An airtight container in your pantry is ideal to keep them crunchy and flavorful. This method helps them stay fresh, making them perfect for snacking or baking.

Storing hazelnuts near heat sources can lead to a rancid taste. It's best to keep them away from the stove or direct sunlight. Consistent cool conditions ensure their rich, nutty flavor and crunch are preserved.

✅ Extra Tip

For longer storage, consider refrigerating or freezing hazelnuts in an airtight container, which can extend their shelf life by several months and maintain their flavor.

How long do they last?

Hazelnuts can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, hazelnuts can be refrigerated or frozen, where they can last up to 1-2 years. Proper storage helps prevent them from becoming rancid.

What to do with leftovers?

Leftover hazelnuts can be used in a variety of sweet and savory dishes. Chop them and add to salads, grain bowls, or yogurt for a crunchy, nutty flavor, or mix them into baked goods like cookies, muffins, or cakes. Hazelnuts are also great when toasted and sprinkled over pasta dishes with vegetables and cheese.

Use hazelnuts to make a homemade hazelnut butter by blending them with a bit of oil and salt, perfect for spreading on toast or using in recipes. If you have a lot of hazelnuts, consider making a batch of hazelnut truffles by mixing ground hazelnuts with chocolate, then rolling into balls and coating with cocoa powder. Hazelnuts can also be added to a granola or trail mix with dried fruit and seeds, or used as a topping for ice cream or oatmeal. For a quick snack, enjoy hazelnuts on their own, roasted and lightly salted, or mix them into a smoothie for added texture and flavor.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How hazelnuts support specific health conditions

Hazelnuts are a nutrient-dense nut rich in healthy fats, particularly monounsaturated fats, which support heart health by lowering bad cholesterol levels. They are also high in vitamin E, promoting skin health by protecting against oxidative stress. Hazelnuts contain fiber, supporting digestive health, and their magnesium content helps maintain muscle health and regulate blood pressure. Additionally, hazelnuts are a good source of plant-based protein, making them a great snack for weight management.

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