Hazelnut Milk: 20 Benefits, Nutrition, Side Effects & How to Make It

Hazelnut milk is a delicious plant-based milk made by blending roasted or raw hazelnuts with water and then straining the mixture. It has a naturally creamy texture and a mild, nutty flavor that makes it an excellent dairy-free alternative for people who are lactose intolerant, vegan, or simply looking to diversify their diet. Besides its rich taste, hazelnut milk contains healthy unsaturated fats, vitamin E, minerals, and antioxidants that may support overall health.

While homemade hazelnut milk retains more natural nutrients, many store-bought varieties are fortified with calcium, vitamin D, and vitamin B12, making them nutritionally comparable to dairy milk in several ways. However, the exact nutritional value varies depending on whether the milk is homemade, sweetened, or commercially fortified.

Table of Contents

What is Hazelnut Milk?

Hazelnut milk is a non-dairy beverage prepared by soaking hazelnuts, blending them with fresh water, and straining the mixture to create a smooth, creamy liquid. It is naturally lactose-free, cholesterol-free, and suitable for most vegan diets.

Hazelnut milk has become increasingly popular because it offers a pleasant nutty flavor while providing healthy fats and antioxidants. It is commonly used in coffee, smoothies, cereals, baking, desserts, and creamy sauces.

Nutrition Facts of Hazelnut Milk

Nutrient	Amount (Per 1 Cup / 240 ml, Unsweetened*)
Calories	30–70 kcal
Protein	1–2 g
Fat	2–5 g
Saturated Fat	0.2–0.5 g
Carbohydrates	1–6 g
Dietary Fiber	0–1 g
Natural Sugars	0–1 g
Calcium (Fortified)	300–450 mg
Vitamin D (Fortified)	2–3 mcg
Vitamin B12 (Fortified)	1–2 mcg
Vitamin E	3–8 mg
Magnesium	15–30 mg
Potassium	50–150 mg
Sodium	100–180 mg (varies)

*Values vary by brand and homemade preparation.

20 Proven Health Benefits of Hazelnut Milk

Rich in Vitamin E: Hazelnut milk provides vitamin E, an antioxidant that helps protect cells from oxidative stress.
Supports Heart Health: Its unsaturated fats may help maintain healthy cholesterol levels when consumed as part of a balanced diet.
Naturally Lactose-Free: It is an excellent dairy alternative for individuals with lactose intolerance.
May Reduce Inflammation: Antioxidants found in hazelnuts help combat inflammation caused by oxidative damage.
Supports Healthy Skin: Vitamin E contributes to maintaining healthy skin and protecting it from environmental stress.
Good for Brain Function: Healthy fats and vitamin E may support normal cognitive function.
Contains Plant-Based Nutrients: Milk offers beneficial phytonutrients naturally found in nuts.
May Help Weight Management: Unsweetened hazelnut milk is relatively low in calories compared with whole dairy milk.
Supports Bone Health: Fortified varieties provide calcium and vitamin D for healthy bones.
Provides Healthy Fats: Monounsaturated fats contribute to overall cardiovascular wellness.
May Promote Healthy Blood Pressure: Potassium in fortified varieties supports normal blood pressure regulation.
Suitable for Vegans: Hazelnut milk fits well into plant-based eating patterns.
May Improve Satiety: The healthy fat content may help increase feelings of fullness.
Contains Antioxidants: Polyphenols naturally present in hazelnuts help protect cells from free radical damage.
Supports Immune Health: Vitamin E contributes to the normal functioning of the immune system.
May Help Healthy Aging: Antioxidants may reduce oxidative stress associated with aging.
Easy to Digest for Many People: Many individuals find plant-based milk easier to digest than dairy milk.
Versatile in Cooking: Hazelnut milk can replace dairy milk in many recipes without significantly altering texture.
May Help Reduce Dairy Intake: It offers a flavorful option for people limiting dairy products.
Naturally Cholesterol-Free: Milk contains no dietary cholesterol, making it heart-friendly.

10 Side Effects of Hazelnut Milk

Nut Allergy Risk: People with hazelnut allergies should completely avoid hazelnut milk.
Lower Protein Content: It contains much less protein than dairy milk or soy milk.
Added Sugar Concerns: Sweetened varieties may contain significant amounts of added sugar.
Possible Additives: Some commercial products include gums, stabilizers, or flavorings.
May Cause Digestive Discomfort: Certain additives may lead to bloating in sensitive individuals.
Not Suitable for Nut Allergies: Cross-reactivity may occur in people allergic to tree nuts.
Lower Natural Calcium: Homemade versions are generally low in calcium unless fortified.
May Be Expensive: Hazelnut milk often costs more than conventional dairy milk.
Unsuitable for Infants: It should not replace breast milk or infant formula without medical advice.
Potential Calorie Increase: Flavored varieties can be considerably higher in calories and sugar.

How to Make Hazelnut Milk?

Ingredients:

1 cup raw hazelnuts
4 cups filtered water
1–2 dates (optional)
1 teaspoon vanilla extract (optional)
Pinch of salt

Instructions:

Soak hazelnuts overnight or for at least 8 hours.
Drain and rinse thoroughly.
Blend hazelnuts with fresh water for 2–3 minutes.
Strain through a nut milk bag or fine cheesecloth.
Add vanilla, dates, or cinnamon if desired.
Refrigerate and shake well before each use.

Tips for Consuming Hazelnut Milk

Choose unsweetened varieties whenever possible.
Read labels for added sugars and preservatives.
Select fortified versions for calcium and vitamin D.
Shake well before serving.
Use fresh homemade milk within a few days.
Pair with protein-rich foods for balanced nutrition.
Store in the refrigerator after opening.

How to Use Hazelnut Milk?

Add it to coffee or tea.
Blend into smoothies.
Pour over breakfast cereals.
Prepare overnight oats.
Make creamy soups.
Use in baking recipes.
Mix into pancake batter.
Prepare dairy-free desserts.
Add to oatmeal.
Blend into milkshakes.

Other Uses of Hazelnut Milk

Dairy-free hot chocolate
Homemade ice cream
Chia pudding
Creamy pasta sauces
Vegan mashed potatoes
Custards
Muffins
Cakes
Protein shakes
Homemade yogurt (with suitable cultures)

How to Drink Hazelnut Milk?

Hazelnut milk can be enjoyed cold or warm depending on your preference. Drink it plain as a refreshing beverage, add it to coffee or tea, blend it into smoothies, or use it as a dairy substitute in breakfast cereals and oatmeal. Unsweetened varieties are generally the healthiest choice for everyday use.

How Much Hazelnut Milk Can You Drink in a Day?

Most healthy adults can safely enjoy 1–2 cups (240–480 ml) of unsweetened hazelnut milk daily as part of a balanced diet. Individuals relying on plant-based milk as a primary dairy replacement should choose fortified products to help meet calcium and vitamin D needs. Those with higher protein requirements should include additional protein-rich foods because hazelnut milk is naturally low in protein.

Best Time to Drink Hazelnut Milk

Morning with breakfast
Before or after a workout in a smoothie
Mid-afternoon as a light snack
In evening tea or coffee
Before bedtime if desired, especially when served warm without added sugar

Who Should Drink Hazelnut Milk?

People with Lactose Intolerance: Milk offers a naturally lactose-free alternative to dairy.
Vegans and Vegetarians: It fits well into plant-based eating patterns.
Individuals Seeking Dairy Alternatives: It provides a creamy substitute for cow’s milk.
People Watching Calories: Unsweetened varieties are relatively low in calories.
Coffee Lovers: Its naturally nutty flavor complements coffee beverages.
Those Looking for Variety: Milk can diversify plant-based beverage choices.

Who Should Avoid Hazelnut Milk?

People with Tree Nut Allergies: Milk may trigger severe allergic reactions.
Infants Under One Year: It should never replace breast milk or infant formula.
Individuals Needing High Protein Intake: Milk alone may not meet protein requirements.
People Sensitive to Food Additives: Some commercial brands contain gums or stabilizers.
Those Limiting Added Sugars: Sweetened varieties may not be appropriate.

How to Store Hazelnut Milk?

Refrigerate Immediately: Store opened milk at or below 40°F (4°C).
Shake Before Use: Natural separation is normal.
Keep in an Airtight Container: Homemade milk stays fresher in sealed glass bottles.
Use Homemade Milk Quickly: Consume within 3–5 days.
Follow Package Instructions: Commercial products should be used within the recommended period after opening.
Avoid Leaving at Room Temperature: Refrigerate promptly after serving.
Do Not Consume if Spoiled: Discard if it develops an unpleasant odor, sour taste, or unusual appearance.

Precautions and Interactions

Individuals with hazelnut or tree nut allergies should avoid milk.
Choose unsweetened products to reduce added sugar intake.
Fortified milk is preferable when replacing dairy regularly.
Read ingredient labels carefully if you have sensitivities to gums or stabilizers.
Homemade hazelnut milk should be prepared under hygienic conditions and refrigerated promptly.
People with chronic kidney disease or other medical conditions requiring dietary restrictions should consult their healthcare provider before making significant dietary changes.
Milk should complement a balanced diet rather than serve as the sole source of essential nutrients.

FAQ’s

How long does it take for hazelnut milk to work?
Milk is a food, not a medicine. Its health benefits develop with regular consumption as part of a balanced diet.

What does hazelnut milk smell like?
It has a mild, sweet, and naturally nutty aroma.

Is hazelnut milk safe for pregnant women?
Yes, pasteurized and unsweetened milk is generally safe during pregnancy unless you have a tree nut allergy.

What is hazelnut milk good for?
It supports a dairy-free diet and provides healthy fats, vitamin E, and antioxidants.

Is hazelnut milk tasty?
Yes, it has a creamy texture with a naturally sweet, nutty flavor.

Why is hazelnut so costly?
Hazelnuts are expensive due to slow growth, labor-intensive harvesting, and limited production.

Why is hazelnut milk pink?
Milk should not be pink. A pink color may indicate spoilage or added ingredients.

How much protein is in hazelnut milk?
Unsweetened milk typically contains 1–2 grams of protein per cup (240 ml).

Is hazelnut milk high in fat?
No. It contains about 2–5 grams of mostly healthy unsaturated fat per cup.

Is hazelnut milk healthy?
Yes, unsweetened milk can be a healthy choice. It contains healthy fats, vitamin E, and antioxidants, while many commercial brands are fortified with calcium and vitamin D.

What does hazelnut milk taste like?
Milk has a smooth, creamy texture with a naturally sweet, rich, and nutty flavor that pairs well with coffee, cereals, and smoothies.

Is hazelnut milk better than almond milk?
Neither is universally better. Hazelnut milk has a richer, nuttier flavor, while almond milk is more widely available. Both are low in calories, but nutritional content depends on fortification and added ingredients.

Can I drink hazelnut milk every day?
Yes, most healthy adults can enjoy 1–2 cups of unsweetened milk daily as part of a balanced diet.

Does hazelnut milk contain dairy?
No. milk is completely dairy-free, making it suitable for people with lactose intolerance and those following a vegan diet.

Is hazelnut milk good for weight loss?
Unsweetened milk is relatively low in calories, making it a good option for weight management when consumed as part of a healthy eating plan.

Does hazelnut milk contain protein?
Yes, but only a small amount. It typically contains 1–2 grams of protein per cup, which is much lower than dairy or soy milk.

Can people with nut allergies drink hazelnut milk?
No. Anyone with a hazelnut or tree nut allergy should avoid milk due to the risk of an allergic reaction.

Is hazelnut milk suitable for children?
Older children can enjoy fortified milk as part of a varied diet, but it should not replace breast milk or infant formula for babies under one year of age.

Can I use hazelnut milk in coffee?
Yes. milk is an excellent addition to coffee and lattes because its creamy texture and naturally nutty flavor complement coffee well.

Is homemade hazelnut milk healthier than store-bought?
Homemade milk contains fewer additives and preservatives, while fortified store-bought versions usually provide more calcium, vitamin D, and vitamin B12.

How long does homemade hazelnut milk last?
Homemade milk typically stays fresh for 3–5 days when stored in an airtight container in the refrigerator.

Does hazelnut milk contain sugar?
Unsweetened milk contains little to no added sugar, while flavored or sweetened varieties may contain significant amounts of added sugars.

Can diabetics drink hazelnut milk?
Yes, unsweetened milk can be a suitable option for people with diabetes. Choose varieties without added sugar and consult a healthcare provider for personalized advice.

Can I cook and bake with hazelnut milk?
Yes. milk works well in baking, soups, sauces, oatmeal, smoothies, pancakes, desserts, and many other recipes that call for dairy milk.

Sources / References:

About the Author:

Written by: Kirti Solanki (Health Content Researcher)

Kirti Solanki is a Health Content Researcher who creates evidence-based, reader-friendly wellness articles by reviewing information from reputable medical organizations, peer-reviewed research, and nutrition resources. Her goal is to simplify complex health topics into practical, trustworthy guidance while encouraging readers to consult qualified healthcare professionals for personalized advice.

Disclaimer:

This guide is intended for educational and informational purposes only and should not be considered medical advice, diagnosis, or treatment. Nutritional needs vary from person to person. Always consult a qualified healthcare professional or registered dietitian before making significant dietary or lifestyle changes.

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