Hazelnut Nutrition Facts: Pros & Cons

Hazelnuts are nutrient-dense tree nuts rich in healthy fats, protein, fiber, vitamins, and antioxidants. They are commonly eaten raw, roasted, or blended into nut butter and desserts. While hazelnuts offer heart health benefits and energy-boosting nutrients, their high calorie and fat content should be considered.

Hazelnut Nutrition Facts, Pros, Cons: Nutritional Profile of Hazelnuts

One 1-ounce (28 grams, about 20 hazelnuts) serving provides:

• Calories: 170-180

• Carbohydrates: 4-5 grams

• Fiber: 2-3 grams

• Sugar: 1 gram

• Protein: 4-5 grams

• Fat: 17 grams

• Monounsaturated Fat: 11 grams (rich in monounsaturated fatty acids, which support cardiovascular health and reduce inflammation)

• Polyunsaturated Fat: 2 grams

• Saturated Fat: 1.5 grams

• Vitamins and Minerals:

• Vitamin E: Supports skin health and immunity

• Magnesium: Helps with muscle and nerve function

• Copper: Essential for energy production and iron metabolism

• Manganese: Supports bone health and antioxidant function

• Folate (B9): Important for DNA synthesis and brain function

• Antioxidants (Polyphenols): Help reduce inflammation and oxidative stress

Introduction and Overview of Hazelnuts

Hazelnuts, a type of tree nut native to the eastern half of North America, have long been cherished for their rich, buttery flavor and versatility in the kitchen. Whether enjoyed on their own as a snack or incorporated into a variety of dishes, hazelnuts are a delightful addition to any diet. Beyond their culinary appeal, hazelnuts are a powerhouse of nutrition, packed with healthy fats, protein, and fiber. They also boast an impressive array of vitamins and minerals, making them a valuable component of a healthy diet. Additionally, hazelnuts are rich in antioxidants and phytochemicals, which contribute to their numerous health benefits, including supporting cardiovascular health and reducing inflammation.

Hazelnut Nutrition Facts

Calories and Macronutrients

One ounce of hazelnuts (approximately 28 grams) offers a satisfying and nutrient-dense snack. This serving size contains about 170 calories, making it a calorie-dense option that should be enjoyed in moderation. Hazelnuts are particularly rich in healthy fats, providing 17 grams per ounce, with the majority being heart-healthy monounsaturated and polyunsaturated fats. These healthy fats are known to support cardiovascular health and help maintain healthy cholesterol levels. Additionally, hazelnuts provide 4 grams of protein, which is essential for muscle repair and overall satiety, and 4 grams of carbohydrates, including 2 grams of fiber, which aids in digestive health.

Vitamins and Minerals (including Vitamin E)

Antioxidants and Phytochemicals

Hazelnuts are not just nutrient-dense; they are also rich in antioxidants and phytochemicals that offer a range of health benefits. They contain polyphenols, a type of antioxidant that helps protect cells from damage and reduce inflammation, potentially lowering the risk of chronic diseases. Flavonoids, another group of phytochemicals found in hazelnuts, have been shown to support cardiovascular health and may help protect against certain types of cancer. Additionally, hazelnuts contain proanthocyanidins, which further contribute to their heart health benefits and may offer protective effects against cancer. Including hazelnuts in your diet can be a delicious way to boost your intake of these beneficial compounds and support overall health.

By incorporating hazelnuts into your daily routine, you can enjoy their delightful taste while reaping the numerous health benefits they offer. Whether you choose to eat hazelnuts raw, roasted, or as part of your favorite recipes, they are a nutritious and versatile addition to a balanced diet.

Pros of Eating Hazelnuts

Rich in Monounsaturated Fatty Acids for Heart Health

• High in monounsaturated fats, which help lower bad cholesterol (low density lipoprotein cholesterol, LDL) and support heart function.

• Contains omega-6 and omega-9 fatty acids, which may improve blood circulation.

• Scientific studies suggest that a diet rich in hazelnuts can improve cardiovascular biomarkers, promoting heart health.

Good Source of Plant-Based Protein

• 4-5 grams of protein per serving, making it a great option for vegetarians and vegans.

• Supports muscle repair and satiety.

High in Antioxidants and Anti-Inflammatory Compounds

• Polyphenols and vitamin E help protect cells from oxidative stress, reducing the risk of chronic diseases.

• May support brain health and cognitive function.

• May help reduce the risk of inflammatory diseases such as arthritis and obesity-related disorders by reducing inflammation.

Supports Digestive Health

• 2-3 grams of fiber per serving help promote gut health and regular digestion.

• Acts as a prebiotic, feeding beneficial gut bacteria.

May Help Regulate Blood Sugar

• Low glycemic index (GI) and high fiber help slow down glucose absorption.

• Some studies suggest hazelnuts may improve insulin sensitivity.

• Some studies suggest that regular consumption of hazelnuts is associated with a reduced risk of developing type 2 diabetes.

Versatile and Easy to Include in the Diet

• Can be eaten raw, roasted, in nut butter, or added to granola, baked goods, and salads.

Cons of Eating Hazelnuts

High in Calories

• 170-180 calories per ounce, which can add up quickly if eaten in excess.

• Should be eaten in moderation to prevent unwanted weight gain.

• However, studies suggest that eating nuts in moderation is associated with reduced weight gain and a lower risk of obesity.

Can Cause Allergic Reactions

• A common tree nut allergen, which may cause mild to severe allergic reactions in some individuals. Those with nut allergies should avoid all types of tree nuts.

Contains Phytic Acid (May Reduce Mineral Absorption)

• Phytic acid in hazelnuts can bind to minerals like iron and zinc, reducing absorption.

• Soaking or roasting can help reduce phytic acid levels.

High in Omega-6 (Requires Balance with Omega-3s)

• Excess omega-6 intake without omega-3 balance may contribute to inflammation.

• Pairing with omega-3 sources like flaxseeds, walnuts, or fish helps maintain a healthy ratio.

Expensive Compared to Other Nuts

• More costly than almonds or peanuts, making it a luxury nut for some diets.

Conclusion

Hazelnuts are a nutrient-packed, heart-healthy snack rich in good fats, protein, fiber, and antioxidants. Regular consumption of hazelnuts can lower the risk of cardiovascular disease by improving cholesterol levels and reducing blood pressure. However, they are calorie-dense and can be allergenic, so moderation is key. Choosing raw or dry-roasted hazelnuts and balancing them with a nutrient-dense diet ensures the best health benefits. Hazelnut oil, rich in phenolic compounds and Vitamin E, also offers skin health benefits and protection against sun damage.

FAQs

Are hazelnuts good for weight loss?

Yes, in moderation. Their protein, fiber, and healthy fats promote satiety, but they are calorie-dense.

Can hazelnuts lower cholesterol?

Yes, monounsaturated fats in hazelnuts help reduce LDL (bad cholesterol) and increase HDL (good cholesterol). By lowering LDL cholesterol, hazelnuts can help reduce the risk of cardiovascular diseases associated with high cholesterol levels.

Are hazelnuts keto-friendly?

Yes, low in carbs (4-5g per serving) and high in fats, making them suitable for a keto diet.

Do hazelnuts cause bloating?

Some people may experience bloating or digestive discomfort due to their fiber and phytic acid content.

Can diabetics eat hazelnuts?

Yes, low glycemic index and high fiber help regulate blood sugar levels.

What’s the best way to eat hazelnuts?

• Raw or roasted as a snack

• Blended into nut butter

• Chopped into salads, granola, or desserts

How many hazelnuts should I eat per day?

A serving of 1 ounce (about 20 hazelnuts) per day is a healthy portion.

Do hazelnuts go bad?

Yes, due to their high fat content, they can turn rancid. Store in an airtight container in the fridge or freezer for longer freshness.