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Shelled Hazelnuts
Seeds
Nutri-ScoreA

Shelled Hazelnuts

Corylus avellana

Clinical Encyclopedia

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

Shelled Hazelnuts 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.

Shelled hazelnuts are nutrient-dense seeds known for their rich flavor and health benefits. They are high in healthy fats, vitamins, and minerals, making them a great addition to a balanced diet.

Also known as:
FilbertsHazel Nuts
Scientific NameCorylus avellana
Region of OriginTurkey
Popular Comparisons:
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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)0.6 mg (35%)
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 inflammation.
✓Contains significant amounts of dietary fiber, promoting digestive health and aiding in weight management.
✓Provides essential minerals like magnesium and copper, which are important for bone health and metabolic functions.

Possible Risks & Side Effects

!Allergic reactions can occur in individuals with nut allergies, leading to severe symptoms.
!High in calories, excessive consumption may contribute to weight gain if not balanced with physical activity.

How to Prepare & Consume

Best enjoyed raw or roasted; can be added to salads, desserts, or blended into nut butter. Avoid excessive roasting to preserve nutrients.

Smart Selection & Storage

How to Select

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

How to Store

Store in a cool, dry place in an airtight container. For longer shelf life, refrigerate or freeze.

Myths vs Realities

MythHazelnuts are fattening and should be avoided.
RealityWhile high in calories, hazelnuts contain healthy fats that 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 antioxidants.
MythRoasting hazelnuts destroys all their nutrients.
RealityWhile some nutrients may be lost during roasting, many health benefits remain intact.

Healthy Recipes

Hazelnut-Crusted Salmon

This dish features salmon fillets coated in a crunchy hazelnut crust, providing a delightful texture and nutty flavor while being rich in omega-3 fatty acids.

Ingredients
  • 4 salmon fillets
  • 1 cup shelled hazelnuts, finely chopped
  • 2 tablespoons Dijon mustard
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a bowl, mix the Dijon mustard, olive oil, salt, and pepper.
  3. 3. Spread the mustard mixture over the salmon fillets and press the chopped hazelnuts onto the top.
  4. 4. Place the salmon on a baking sheet and bake for 12-15 minutes until cooked through.

Hazelnut and Quinoa Salad

A refreshing salad combining protein-rich quinoa, crunchy hazelnuts, and colorful vegetables, perfect for a light lunch or dinner.

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

Hazelnut Energy Balls

These no-bake energy balls are packed with nutrients, featuring shelled hazelnuts, oats, and natural sweeteners, making them a perfect snack.

Ingredients
  • 1 cup shelled hazelnuts
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a food processor, blend the hazelnuts until finely chopped.
  2. 2. Add the oats, almond butter, honey, and vanilla extract, and pulse until combined.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.

Hazelnut and Spinach Pesto

A twist on traditional pesto, this vibrant green sauce uses hazelnuts for a unique flavor and is perfect for pasta or as a spread.

Ingredients
  • 2 cups fresh spinach
  • 1/2 cup shelled hazelnuts
  • 1/4 cup Parmesan cheese
  • 1/4 cup olive oil
  • 2 cloves garlic
  • Salt to taste
Instructions
  1. 1. In a food processor, combine spinach, hazelnuts, Parmesan, garlic, and salt.
  2. 2. Pulse while slowly adding olive oil until the mixture is smooth.
  3. 3. Serve over pasta, sandwiches, or as a dip.

Hazelnut Banana Bread

This moist and flavorful banana bread incorporates shelled hazelnuts for a delightful crunch and added nutrition, perfect for breakfast or a snack.

Ingredients
  • 3 ripe bananas, mashed
  • 1/2 cup shelled hazelnuts, chopped
  • 1/3 cup honey or maple syrup
  • 1/4 cup coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup whole wheat flour
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
  2. 2. In a bowl, mix mashed bananas, honey, melted coconut oil, and vanilla.
  3. 3. Stir in baking soda, salt, and flour until just combined, then fold in chopped hazelnuts.
  4. 4. Pour the batter into the prepared pan and bake for 50-60 minutes.

Roasted Brussels Sprouts with Hazelnuts

This side dish features roasted Brussels sprouts tossed with toasted hazelnuts, providing a crunchy texture and nutty flavor that complements the sprouts beautifully.

Ingredients
  • 1 lb Brussels sprouts, halved
  • 1/2 cup shelled hazelnuts, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
  3. 3. Roast for 20 minutes, then add chopped hazelnuts and roast for an additional 10 minutes until golden.

Hazelnut Chocolate Chip Cookies

These healthy cookies combine the rich flavor of dark chocolate with crunchy hazelnuts, making them a guilt-free treat for any occasion.

Ingredients
  • 1 cup almond flour
  • 1/2 cup shelled hazelnuts, chopped
  • 1/2 cup dark chocolate chips
  • 1/4 cup coconut oil, melted
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix almond flour, chopped hazelnuts, dark chocolate chips, baking soda, melted coconut oil, honey, and vanilla until combined.
  3. 3. Scoop tablespoon-sized portions onto the baking sheet and bake for 10-12 minutes.

Hazelnut-Cocoa Smoothie

This creamy smoothie blends hazelnuts with cocoa powder and banana for a delicious and nutritious drink that's perfect for breakfast or a post-workout snack.

Ingredients
  • 1 banana
  • 1/4 cup shelled hazelnuts
  • 1 tablespoon cocoa powder
  • 1 cup almond milk
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine banana, hazelnuts, cocoa powder, almond milk, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately, garnished with a few chopped hazelnuts if desired.

Hazelnut and Apple Salad

This crisp salad features fresh apples, mixed greens, and toasted hazelnuts, drizzled with a light vinaigrette for a refreshing dish.

Ingredients
  • 2 cups mixed greens
  • 1 apple, thinly sliced
  • 1/2 cup shelled hazelnuts, toasted
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, apple slices, and toasted hazelnuts.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently to combine.

Hazelnut Granola

This homemade granola is packed with oats, shelled hazelnuts, and natural sweeteners, making it a perfect topping for yogurt or a healthy breakfast option.

Ingredients
  • 2 cups rolled oats
  • 1 cup shelled hazelnuts, chopped
  • 1/4 cup honey or maple syrup
  • 1/4 cup coconut oil, melted
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
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, chopped hazelnuts, honey, melted coconut oil, cinnamon, and salt.
  3. 3. Spread the mixture on the baking sheet and bake for 20-25 minutes, stirring halfway through.

Frequently Asked Questions (FAQ)

What are the health benefits of hazelnuts?

Hazelnuts are rich in healthy fats, antioxidants, and vitamins, which can support heart health, reduce inflammation, and improve skin health.

How should I store shelled hazelnuts?

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

Can I eat hazelnuts if I have a nut allergy?

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

How many calories are in shelled hazelnuts?

There are approximately 628 calories in 100 grams of shelled hazelnuts.

Are hazelnuts good for weight loss?

In moderation, hazelnuts can be part of a weight loss diet due to their fiber content, which promotes satiety.

Can I use hazelnuts in baking?

Yes, hazelnuts can be used in various baked goods, adding flavor and texture.

What is the glycemic index of hazelnuts?

The glycemic index of hazelnuts is low, at around 15, making them suitable for blood sugar management.

How can I incorporate hazelnuts into my diet?

Add them to salads, smoothies, oatmeal, or use them as a topping for yogurt and desserts.

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Comparisons
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Nutrients
Protein in Shelled Hazelnuts Calories in Shelled Hazelnuts Vitamin-c in Shelled Hazelnuts Magnesium in Shelled Hazelnuts
Featured Guides
Health Benefits of Shelled Hazelnuts Healthy Recipes with Shelled Hazelnuts
Rankings
Seeds high in vitamin-e Seeds high in copper Seeds low in carbohidratos Seeds low in índice glucémico