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Hazelnuts
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Hazelnuts

Corylus avellana

Clinical Encyclopedia

Hazelnuts are nutrient-dense nuts known for their rich flavor and high content of healthy fats, vitamins, and minerals. They are particularly high in vitamin E and healthy monounsaturated fats, making them a heart-healthy snack.

Scientific NameCorylus avellana
Region of OriginTurkey
Popular Comparisons:
Hazelnuts VS Black Walnut HalvesHazelnuts VS Black WalnutHazelnuts VS Butternut White WalnutHazelnuts VS CashewsHazelnuts VS Sweet Roasted ChestnutHazelnuts VS Chestnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories628 kcal
Water
4%
Fiber9.7g
Total91.6g
Protein
14.1g(15%)
Fats
60.8g(66%)
Carbohydrates
16.7g(18%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, hazelnuts help protect cells from oxidative stress and may reduce the risk of chronic diseases.
✓High in healthy fats, particularly monounsaturated fats, which can improve heart health by lowering bad cholesterol levels.
✓A good source of vitamin E, which is essential for skin health and may help prevent cognitive decline.
✓Contains dietary fiber, which aids in digestion and helps maintain a healthy weight.

Possible Risks & Side Effects

!Individuals with nut allergies should avoid hazelnuts as they can trigger severe allergic reactions.
!Overconsumption may lead to excessive calorie intake, potentially contributing to weight gain.

How to Prepare & Consume

Hazelnuts can be eaten raw, roasted, or ground into flour. Roasting enhances their flavor, while grinding can be used in baking or as a topping.

Smart Selection & Storage

How to Select

Choose hazelnuts that are firm and plump, with no signs of mold or rancidity. Fresh hazelnuts should have a pleasant, nutty aroma.

How to Store

Store hazelnuts in an airtight container in a cool, dark place or refrigerate to extend shelf life.

Myths vs Realities

MythHazelnuts are fattening and should be avoided for weight loss.+
RealityWhile hazelnuts are high in calories, they can promote weight loss when consumed in moderation due to their fiber content.
MythAll nuts are the same in terms of health benefits.+
RealityDifferent nuts have varying nutrient profiles; hazelnuts are particularly high in vitamin E and healthy fats.
MythRoasting hazelnuts destroys their nutritional value.+
RealityRoasting can enhance flavor without significantly impacting their nutritional benefits.

Healthy Recipes

Hazelnut-Crusted Salmon

This delicious salmon dish features a crunchy hazelnut crust, providing a perfect balance of healthy fats and protein. It's baked to perfection for a nutritious meal.

Ingredients
  • 4 salmon fillets
  • 1 cup hazelnuts, finely chopped
  • 2 tablespoons Dijon mustard
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix Dijon mustard, honey, salt, and pepper. Brush the mixture over the salmon fillets.
  3. 3. Press the chopped hazelnuts onto the top of each fillet, drizzle with olive oil, and bake for 15-20 minutes until cooked through.

Hazelnut and Quinoa Salad

A refreshing salad combining protein-rich quinoa and crunchy hazelnuts, tossed with a zesty lemon vinaigrette for a nutritious meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup hazelnuts, toasted and chopped
  • 1 cup mixed greens
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, mixed greens, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and top with toasted hazelnuts before serving.

Hazelnut Butter Energy Balls

These no-bake energy balls are packed with nutrients and flavor, making them a perfect snack for a quick boost of energy.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup hazelnut butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1/4 cup ground flaxseed
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine all ingredients and mix until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes to firm up before enjoying.

Hazelnut Flour Pancakes

These gluten-free pancakes made with hazelnut flour are fluffy, nutritious, and perfect for a healthy breakfast.

Ingredients
  • 1 cup hazelnut flour
  • 2 eggs
  • 1/2 cup almond milk
  • 1 tablespoon honey
  • 1 teaspoon baking powder
  • Pinch of salt
Instructions
  1. 1. In a bowl, whisk together hazelnut flour, eggs, almond milk, honey, baking powder, and salt until smooth.
  2. 2. Heat a non-stick skillet over medium heat and pour in batter to form pancakes.
  3. 3. Cook until bubbles form on the surface, then flip and cook until golden brown on both sides.

Hazelnut and Spinach Pesto

A vibrant twist on traditional pesto, this hazelnut and spinach version is packed with nutrients and flavor, perfect for pasta or as a spread.

Ingredients
  • 2 cups fresh spinach
  • 1/2 cup hazelnuts, toasted
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • 1/4 cup olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine spinach, hazelnuts, Parmesan cheese, and garlic. Pulse until finely chopped.
  2. 2. With the processor running, slowly drizzle in olive oil until the mixture is smooth.
  3. 3. Season with salt and pepper to taste, and serve with pasta or as a dip.

Hazelnut Chocolate Smoothie

Indulge in this creamy smoothie that combines the rich flavors of hazelnuts and cocoa for a nutritious breakfast or snack.

Ingredients
  • 1 banana
  • 1 cup almond milk
  • 2 tablespoons hazelnut butter
  • 1 tablespoon cocoa powder
  • 1 tablespoon honey
  • Ice cubes
Instructions
  1. 1. In a blender, combine banana, almond milk, hazelnut butter, cocoa powder, honey, and ice cubes.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Roasted Hazelnut and Beet Salad

This colorful salad features roasted beets and hazelnuts, topped with a tangy vinaigrette for a vibrant and healthy dish.

Ingredients
  • 2 medium beets, roasted and diced
  • 1/2 cup hazelnuts, toasted
  • 2 cups arugula
  • 1/4 cup feta cheese
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine roasted beets, hazelnuts, arugula, and feta cheese.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently to combine.

Hazelnut Granola Bars

These homemade granola bars are packed with oats, hazelnuts, and dried fruits, making them a perfect healthy snack on the go.

Ingredients
  • 2 cups rolled oats
  • 1 cup hazelnuts, chopped
  • 1/2 cup honey
  • 1/2 cup almond butter
  • 1/2 cup dried cranberries
  • 1/4 teaspoon salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a large bowl, mix oats, hazelnuts, honey, almond butter, dried cranberries, and salt until well combined.
  3. 3. Spread the mixture evenly in the baking dish and bake for 20-25 minutes until golden. Let cool before cutting into bars.

Hazelnut-Cocoa Energy Smoothie Bowl

This smoothie bowl is a delightful blend of hazelnuts and cocoa, topped with fresh fruits and seeds for a nutritious breakfast.

Ingredients
  • 1 frozen banana
  • 1/2 cup almond milk
  • 2 tablespoons hazelnut butter
  • 1 tablespoon cocoa powder
  • Toppings: sliced fruits, chia seeds, and additional chopped hazelnuts
Instructions
  1. 1. In a blender, combine frozen banana, almond milk, hazelnut butter, and cocoa powder. Blend until smooth.
  2. 2. Pour the smoothie into a bowl and top with sliced fruits, chia seeds, and chopped hazelnuts.
  3. 3. Serve immediately and enjoy your nutritious breakfast.

Frequently Asked Questions (FAQ)

Are hazelnuts good for weight loss?

Yes, when consumed in moderation, hazelnuts can aid in weight loss due to their high fiber content which promotes satiety.

Can hazelnuts help lower cholesterol?

Yes, the monounsaturated fats in hazelnuts can help lower LDL cholesterol levels, promoting heart health.

How should hazelnuts be stored?

Hazelnuts should be stored in a cool, dry place, preferably in an airtight container to maintain freshness.

Are hazelnuts gluten-free?

Yes, hazelnuts are naturally gluten-free and safe for individuals with gluten intolerance.

Can I eat hazelnuts if I have a nut allergy?

No, individuals with nut allergies should avoid hazelnuts as they can cause allergic reactions.

What is the best way to incorporate hazelnuts into my diet?

Hazelnuts can be added to salads, smoothies, baked goods, or eaten as a snack.

Do hazelnuts contain protein?

Yes, hazelnuts are a good source of plant-based protein, providing about 14 grams per 100 grams.

Are hazelnuts high in calories?

Yes, hazelnuts are calorie-dense, containing approximately 628 calories per 100 grams.

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Comparisons
Hazelnuts vs Apple Hazelnuts vs Banana Hazelnuts vs Black Walnut Halves
Nutrients
Protein in Hazelnuts Calories in Hazelnuts Vitamin-c in Hazelnuts Magnesium in Hazelnuts
Featured Guides
Health Benefits of Hazelnuts Healthy Recipes with Hazelnuts