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Heritage Hazelnut
Nuts
Nutri-ScoreA

Heritage Hazelnut

Corylus avellana

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Heritage Hazelnut provides 628 kcal, 14.1g of protein, 16.7g of carbohydrates, and 9.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Heritage hazelnuts are a nutrient-dense nut variety known for their rich flavor and high antioxidant content. They are an excellent source of healthy fats, vitamins, and minerals, making them a valuable addition to a balanced diet.

Also known as:
FilbertCobnut
Scientific NameCorylus avellana
Region of OriginTurkey
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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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E15.03 mg (100%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium163 mg (41%)
Copper1.7 mg (85%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease.
✓High in antioxidants, particularly vitamin E, which helps protect cells from oxidative stress and may reduce the risk of chronic diseases.
✓Contains significant amounts of magnesium, which is essential for muscle function, nerve function, and energy production.
✓May support brain health due to their high content of healthy fats and antioxidants.

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

Best enjoyed raw or roasted; can be added to salads, baked goods, or eaten as a snack. Roasting enhances flavor but may reduce some nutrient content.

Smart Selection & Storage

How to Select

Choose hazelnuts that are firm, plump, and free from blemishes or mold. Fresh hazelnuts should have a pleasant, nutty aroma.

How to Store

Store in an airtight container in a cool, dark place or refrigerate to maintain freshness and prevent rancidity.

Myths vs Realities

MythHazelnuts are fattening and should be avoided for weight loss.
RealityHazelnuts are nutrient-dense and can aid in weight management when consumed in moderation.
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 all their nutrients.
RealityWhile roasting can reduce some nutrients, it enhances flavor and still retains many health benefits.

Healthy Recipes

Heritage Hazelnut Quinoa Salad

A nutritious salad combining protein-rich quinoa with crunchy heritage hazelnuts and fresh vegetables, perfect for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup chopped heritage hazelnuts
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, and parsley.
  2. 2. Add chopped heritage hazelnuts for crunch.
  3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad and toss to combine.

Heritage Hazelnut Energy Bites

These no-bake energy bites are packed with heritage hazelnuts, oats, and natural sweeteners, making them a perfect snack for a quick energy boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup chopped heritage hazelnuts
  • 1/2 cup almond butter
  • 1/4 cup honey or maple syrup
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine rolled oats, chopped heritage hazelnuts, almond butter, honey, chocolate chips, and vanilla extract.
  2. 2. Mix until well combined and sticky.
  3. 3. Form into small balls and refrigerate for at least 30 minutes before serving.

Heritage Hazelnut & Spinach Pesto

A vibrant twist on traditional pesto, this version uses heritage hazelnuts and fresh spinach for a nutrient-packed sauce perfect for pasta or sandwiches.

Ingredients
  • 2 cups fresh spinach
  • 1/2 cup heritage hazelnuts
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup olive oil
  • 2 cloves garlic
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine spinach, heritage hazelnuts, Parmesan cheese, garlic, salt, and pepper.
  2. 2. Pulse until finely chopped, then slowly drizzle in olive oil while processing until smooth.
  3. 3. Serve over pasta or as a spread on whole-grain bread.

Heritage Hazelnut Banana Bread

This moist and flavorful banana bread incorporates heritage hazelnuts for added crunch and nutrition, making it a perfect breakfast treat.

Ingredients
  • 3 ripe bananas, mashed
  • 1/3 cup melted coconut oil
  • 1/2 cup honey
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 cups whole wheat flour
  • 1/2 cup chopped heritage hazelnuts
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
  2. 2. In a mixing bowl, combine mashed bananas, melted coconut oil, honey, eggs, and vanilla extract.
  3. 3. Stir in baking soda, salt, and flour until just combined, then fold in chopped heritage hazelnuts. Pour into the loaf pan and bake for 60 minutes.

Heritage Hazelnut Chocolate Smoothie

A creamy and indulgent smoothie that combines heritage hazelnuts with cocoa powder and banana for a healthy breakfast or snack.

Ingredients
  • 1 banana
  • 1/4 cup heritage hazelnuts
  • 1 tablespoon cocoa powder
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • Ice cubes (optional)
Instructions
  1. 1. In a blender, combine banana, heritage hazelnuts, cocoa powder, almond milk, and chia seeds.
  2. 2. Blend until smooth, adding ice cubes for a colder drink if desired.
  3. 3. Serve immediately, garnished with a sprinkle of chopped hazelnuts.

Heritage Hazelnut-Crusted Salmon

This delicious salmon dish features a crispy heritage hazelnut crust, providing a healthy source of omega-3 fatty acids and protein.

Ingredients
  • 2 salmon fillets
  • 1/2 cup chopped heritage hazelnuts
  • 1/4 cup breadcrumbs
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix chopped heritage hazelnuts, breadcrumbs, salt, and pepper.
  3. 3. Spread Dijon mustard over the salmon fillets, then press the hazelnut mixture on top. Drizzle with olive oil and bake for 15-20 minutes.

Heritage Hazelnut Granola

A crunchy and wholesome granola made with oats, heritage hazelnuts, and dried fruits, perfect for breakfast or as a snack.

Ingredients
  • 2 cups rolled oats
  • 1 cup chopped heritage hazelnuts
  • 1/2 cup honey or maple syrup
  • 1/4 cup coconut oil
  • 1/2 cup dried cranberries
  • 1 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a large bowl, mix oats, heritage hazelnuts, honey, melted coconut oil, cinnamon, and dried cranberries.
  3. 3. Spread the mixture on the baking sheet and bake for 20-25 minutes, stirring halfway through until golden brown.

Heritage Hazelnut Roasted Vegetable Medley

A colorful and healthy side dish featuring seasonal vegetables roasted with heritage hazelnuts for added flavor and texture.

Ingredients
  • 2 cups mixed seasonal vegetables (carrots, bell peppers, zucchini)
  • 1/2 cup chopped heritage hazelnuts
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. 2. Toss the mixed vegetables with olive oil, thyme, salt, and pepper, then spread on the baking sheet.
  3. 3. Roast for 20 minutes, then sprinkle with chopped heritage hazelnuts and roast for an additional 5-10 minutes.

Heritage Hazelnut Stuffed Dates

A sweet and healthy treat, these dates are stuffed with creamy nut butter and topped with chopped heritage hazelnuts for extra crunch.

Ingredients
  • 12 Medjool dates, pitted
  • 1/2 cup almond or peanut butter
  • 1/4 cup chopped heritage hazelnuts
  • Sea salt for sprinkling
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Slice the pitted dates open and fill each with almond or peanut butter.
  3. 3. Top with chopped heritage hazelnuts and place on a baking sheet. Bake for 10 minutes and sprinkle with sea salt before serving.

Heritage Hazelnut Yogurt Parfait

A delicious and healthy breakfast parfait layered with yogurt, fresh fruits, and crunchy heritage hazelnuts for a satisfying start to your day.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/2 cup chopped heritage hazelnuts
  • 2 tablespoons honey
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix Greek yogurt with honey and vanilla extract until smooth.
  2. 2. In serving glasses, layer yogurt, mixed berries, and chopped heritage hazelnuts.
  3. 3. Repeat the layers and finish with a sprinkle of hazelnuts on top.

Frequently Asked Questions (FAQ)

What are the health benefits of hazelnuts?

Hazelnuts are rich in healthy fats, vitamins, and minerals, which can support heart health, brain function, and provide antioxidant protection.

How should I store hazelnuts?

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

Can hazelnuts help with weight loss?

In moderation, hazelnuts can be part of a weight loss diet due to their satiating properties and nutrient density.

Are hazelnuts gluten-free?

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

How many hazelnuts can I eat in a day?

A serving size is typically about 28 grams (approximately 20 hazelnuts), which can be consumed daily as part of a balanced diet.

Do hazelnuts contain protein?

Yes, hazelnuts contain about 14.1 grams of protein per 100 grams.

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 recipes can I use hazelnuts in?

Hazelnuts can be used in various recipes, including salads, desserts, and as a topping for yogurt or oatmeal.

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Comparisons
Heritage Hazelnut vs Almond Butter Heritage Hazelnut vs Apple Heritage Hazelnut vs Banana
Nutrients
Protein in Heritage Hazelnut Calories in Heritage Hazelnut Vitamin-c in Heritage Hazelnut Magnesium in Heritage Hazelnut
Featured Guides
Health Benefits of Heritage Hazelnut Healthy Recipes with Heritage Hazelnut
Rankings
Nuts high in vitamin-e Nuts high in copper Nuts low in carbohidratos Nuts low in índice glucémico