Hazelnuts: Nutrition, 20 Benefits, Side Effects & How to Eat Them

When you think about nuts, hazelnuts often come to mind because of their rich, buttery taste and their starring role in chocolates and spreads like Nutella. But beyond their delicious flavor, hazelnuts are nutritional powerhouses packed with healthy fats, vitamins, and antioxidants. Whether eaten raw, roasted, or blended into desserts, hazelnuts carry impressive health benefits—but they also come with some cautions if consumed excessively. This guide takes a deep dive into hazelnuts, exploring their nutrition, health benefits, potential side effects, and the best ways to include them in your daily diet.

Table of Contents

What are Hazelnuts?

Hazelnuts, also known as filberts or cobnuts, are the nuts of the hazel tree (genus Corylus), commonly grown in Europe, Asia, and North America. They have a hard, smooth shell with a slightly pointed tip and contain a sweet, earthy-tasting kernel inside.

Hazelnuts have been enjoyed for centuries—not only as food but also for their oil, which is used in cooking, skincare, and cosmetics. They are rich in healthy fats, protein, vitamins, and minerals, making them a staple in Mediterranean diets and a popular ingredient in confectionery.

Nutrition Facts of Hazelnuts

Here’s a breakdown of the nutrients in 100 grams of raw hazelnuts:

Nutrient	Amount
Calories	628 kcal
Protein	15 g
Total Fat	61 g
– Saturated Fat	4.5 g
– Monounsaturated Fat	46 g
– Polyunsaturated Fat	8 g
Carbohydrates	17 g
Fiber	10 g
Sugars	4.3 g
Vitamin E	15 mg (100% DV)
Vitamin B6	0.6 mg (45% DV)
Folate	113 mcg (28% DV)
Magnesium	163 mg (41% DV)
Manganese	6.2 mg (310% DV)
Copper	1.7 mg (190% DV)
Iron	4.7 mg (26% DV)
Potassium	680 mg (19% DV)
Calcium	114 mg (11% DV)
Zinc	2.5 mg (23% DV)

Hazelnuts stand out for their monounsaturated fats (similar to olive oil), which are heart-friendly, along with vitamin E and manganese, both of which support antioxidant defense.

20 Proven Health Benefits of Hazelnuts

Hazelnuts are more than just tasty—they provide a wide range of health benefits. Here are 20 science-backed advantages of including them in your diet:

Promote Heart Health – Their high monounsaturated fat content helps lower LDL (bad cholesterol) and increase HDL (good cholesterol).
Rich in Antioxidants – Vitamin E and polyphenols in hazelnuts protect cells from oxidative stress.
Support Brain Function – Vitamin E, folate, and healthy fats improve cognitive health and may reduce the risk of neurodegenerative diseases.
Regulate Blood Sugar – Hazelnuts have a low glycemic index and may help stabilize blood sugar levels.
Boost Immune System – Nutrients like zinc, copper, and vitamin B6 strengthen immunity.
Aid Digestion – With 10 g of fiber per 100 g, hazelnuts support gut health and prevent constipation.
Support Healthy Skin – Vitamin E protects against UV damage and keeps skin youthful.
Improve Hair Health – Nutrients like biotin and vitamin E promote stronger, shinier hair.
Strengthen Bones – Calcium, magnesium, and manganese contribute to strong bones and teeth.
Help with Weight Management – Despite being calorie-dense, hazelnuts can increase satiety and reduce overeating.
Reduce Inflammation – Their antioxidants and healthy fats lower markers of inflammation in the body.
Support Healthy Pregnancy – Folate in hazelnuts supports fetal brain and spinal cord development.
Enhance Muscle Function – Magnesium supports muscle contractions and reduces cramps.
Protect Against Cancer – Antioxidants like vitamin E and proanthocyanidins may reduce cancer risk.
Improve Eye Health – Vitamin E and antioxidants protect against cataracts and age-related macular degeneration.
Boost Energy Levels – Iron and copper improve oxygen transport and reduce fatigue.
Support Nerve Function – B vitamins and magnesium help in proper nervous system function.
Improve Cholesterol Ratios – Regular intake reduces triglycerides and improves lipid profiles.
Aid in Hormonal Balance – Healthy fats help regulate hormone production.
Promote Longevity – Studies show that nut consumption is linked to a longer life expectancy.

10 Side Effects of Hazelnuts

While hazelnuts are healthy, excessive consumption or certain conditions may cause problems. Here are 10 possible side effects:

Allergic Reactions – Hazelnuts are among the most common tree nut allergens, potentially causing rashes, swelling, or anaphylaxis.
High-Calorie Content – Overeating may lead to unwanted weight gain.
Digestive Issues – Excess fiber can cause bloating, gas, or stomach cramps.
Nut Cross-Reactivity – People allergic to birch pollen or other nuts may experience oral allergy syndrome.
Oxalates Risk – Hazelnuts contain oxalates, which may contribute to kidney stones in sensitive individuals.
Interaction with Medications – High vitamin E intake can interfere with blood thinners.
Risk for Children – Whole hazelnuts can be a choking hazard for young children.
Potential Aflatoxin Contamination – Poorly stored hazelnuts may be contaminated with mold toxins.
Skin Reactions – Hazelnut oil in skincare may cause irritation in some people.
Overconsumption of Manganese – Hazelnuts are rich in manganese, and excessive intake may cause imbalances in people with liver disease.

How to Eat Hazelnuts?

Hazelnuts can be enjoyed in several ways:

Raw or roasted – A quick and nutritious snack.
Chopped in salads – Adds crunch and flavor.
Blended into smoothies – For a creamy, nutty boost.
Hazelnut butter – A healthier alternative to peanut butter.
Hazelnut oil – Used in dressings and gourmet dishes.
Baked goods – Muffins, cakes, and cookies often use hazelnuts.
Chocolate spreads – Hazelnuts are famously combined with cocoa.

Tips for Consuming Hazelnuts

Choose unsalted, raw, or dry-roasted hazelnuts for maximum health benefits.
Store them in an airtight container in a cool place to prevent rancidity.
Soak hazelnuts overnight to improve digestibility.
Combine with fruits or yogurt for a balanced snack.
Avoid sugary hazelnut spreads if your goal is health-focused eating.

Other Uses of Hazelnuts

Hazelnut Oil in Cooking – Used for salad dressings, roasting, and drizzling over dishes.
Cosmetic Industry – Hazelnut oil is valued for moisturizing and anti-aging properties.
Hair Care – Helps in nourishing and strengthening hair.
Massage Therapy – Hazelnut oil is used as a base in massage oils.
Eco-Friendly Biofuel – Hazelnut shells are sometimes used for renewable energy production.

How Much Hazelnuts Can You Eat in a Day?

Moderation is key. A daily serving of 28–30 grams (about 20 whole hazelnuts) is considered safe and beneficial. This provides enough nutrients without excess calories or fat.

Best Time to Eat Hazelnuts

Morning – Provides sustained energy and improves satiety throughout the day.
Pre-Workout – A good source of healthy fats and protein for sustained energy.
Snack Time – Helps curb unhealthy cravings.

Avoid eating large amounts late at night since their high-fat content may feel heavy before sleep.

Who Should Eat Hazelnuts?

Hazelnuts are beneficial for:

People with heart concerns looking to improve cholesterol levels.
Individuals managing type 2 diabetes.
Pregnant women (in moderate amounts, for folate).
People with digestive issues (if tolerated, due to high fiber).
Those looking for plant-based protein sources.

Who Should Not Eat Hazelnuts?

Hazelnuts may not be suitable for:

Individuals with tree nut allergies.
People prone to kidney stones.
Children under 4 years (due to choking risk).
Those on blood-thinning medications (consult a doctor).

Precautions and Interactions

If you have a nut allergy, avoid hazelnuts entirely.
People with diabetes should monitor portion sizes due to calorie content.
Consult your doctor if you are on anticoagulant medications, as vitamin E may increase bleeding risk.
Always check packaging for possible cross-contamination with other allergens.

Final Thoughts

Hazelnuts are not just a treat; they are a nutrient-dense food that supports heart, brain, skin, and overall health. However, moderation is crucial. A small handful daily is enough to unlock their benefits while minimizing risks. Whether you enjoy them raw, roasted, or as part of desserts, hazelnuts deserve a place in a balanced diet.

FAQ’s

Is it okay to eat hazelnuts every day?
Yes, eating hazelnuts every day is generally safe and healthy since they are rich in healthy fats, fiber, vitamins, and antioxidants. However, moderation is key, as they are calorie-dense and eating too many may lead to weight gain or digestive discomfort.

What do hazelnuts taste like?
Hazelnuts have a sweet, nutty, and slightly earthy flavor with a buttery texture. When roasted, their taste becomes richer and more aromatic.

Are hazelnuts good for weight loss?
Yes, hazelnuts can support weight loss when eaten in moderation. Their protein, fiber, and healthy fats help keep you full longer and reduce unhealthy snacking.

Can children eat hazelnuts?
Yes, children can eat hazelnuts, but whole hazelnuts should be avoided in kids under 4 years due to choking risks. For young children, it’s safer to use ground or nut butter form.

Are hazelnuts safe during pregnancy?
Absolutely. Hazelnuts are rich in folate, vitamin E, and healthy fats, which support fetal development. However, pregnant women with nut allergies should avoid them.

Are hazelnuts good for your skin?
Yes, hazelnuts are excellent for skin health. Vitamin E and antioxidants protect against aging, dryness, and sun damage, while hazelnut oil is used in skincare for hydration.

Do hazelnuts have more calories than almonds?
Hazelnuts and almonds have similar calorie counts, but hazelnuts are slightly higher (628 kcal per 100 g vs. almonds at around 579 kcal per 100 g).

Are hazelnuts good for diabetes?
Yes, hazelnuts have a low glycemic index and help regulate blood sugar levels. They are a smart snack choice for people with type 2 diabetes.

Can hazelnuts cause allergies?
Yes, hazelnuts are one of the most common tree nut allergens. Symptoms may include itching, swelling, difficulty breathing, or even anaphylaxis. Always consult a doctor if you suspect an allergy.

Is hazelnut found in India?
Yes, hazelnuts are found in India, though they are not native. They are mainly imported, but some cultivation takes place in Jammu & Kashmir and Himachal Pradesh due to the favorable climate.

Why is hazelnut so costly?
Hazelnuts are costly because their cultivation requires specific climatic conditions, limited growing regions, and labor-intensive harvesting. Additionally, high demand from the chocolate and confectionery industry drives up their price.

Are hazelnuts healthier than almonds?
Both hazelnuts and almonds are healthy, but they differ slightly. Almonds are higher in protein and calcium, while hazelnuts provide more vitamin E and monounsaturated fats. Which one is “healthier” depends on your nutritional needs.

What is the healthiest way to eat hazelnuts?
The healthiest way to eat hazelnuts is raw or dry roasted without added salt or sugar. Pairing them with fruits or yogurt also makes a balanced, nutritious snack.

Which is better, walnuts or hazelnuts?
Walnuts are richer in omega-3 fatty acids, making them better for brain and heart health, while hazelnuts are higher in vitamin E and monounsaturated fats, which are excellent for skin and cardiovascular health. Both are highly nutritious, and including both in your diet is ideal.

Which is healthier, pistachios or hazelnuts?
Pistachios are slightly lower in calories and higher in protein compared to hazelnuts, making them better for weight management. Hazelnuts, on the other hand, are richer in vitamin E and antioxidants. Both are healthy, and the choice depends on your dietary goals.

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