Home/Seeds/Hazelnuts
Back to Home
Hazelnuts
Seeds
Nutri-ScoreA

Hazelnuts

Corylus avellana

Clinical Encyclopedia

Hazelnuts are nutrient-dense seeds known for their rich flavor and health benefits, including heart health support and antioxidant properties.

Scientific NameCorylus avellana
Region of OriginTurkey
Popular Comparisons:
Hazelnuts VS Sweet Acorn NutHazelnuts VS Acorn NutsHazelnuts VS Creamy Unsalted Almond ButterHazelnuts VS Almond Butter Crunchy UnsaltedHazelnuts VS Blanched Sliced AlmondsHazelnuts VS Almonds

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories628 kcal
Water
5.3%
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 healthy fats, particularly monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
✓High in antioxidants, including vitamin E, which can protect cells from oxidative stress and inflammation.
✓A good source of dietary fiber, which aids in digestion and promotes a feeling of fullness.
✓Contains essential minerals like magnesium and copper, which are important for various bodily functions, including energy production and bone health.

Possible Risks & Side Effects

!Hazelnuts are high in calories, so moderation is key to avoid excessive caloric intake.
!Individuals with nut allergies should avoid hazelnuts as they can trigger severe allergic reactions.

How to Prepare & Consume

Hazelnuts can be enjoyed 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 their shelf life and maintain freshness.

Myths vs Realities

MythEating nuts will make me gain weight.+
RealityWhile nuts are calorie-dense, they can actually aid in weight management when consumed in moderation due to their satiating properties.
MythHazelnuts are only for desserts.+
RealityHazelnuts can be used in a variety of savory dishes, salads, and snacks, not just desserts.
MythAll nuts are the same nutritionally.+
RealityDifferent nuts have varying nutrient profiles; hazelnuts are particularly high in vitamin E and healthy fats.

Healthy Recipes

Hazelnut-Crusted Salmon

A deliciously healthy dish featuring salmon fillets coated in a crunchy hazelnut crust, baked to perfection and served with a side of steamed asparagus.

Ingredients
  • 2 salmon fillets
  • 1 cup crushed hazelnuts
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 bunch asparagus
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a bowl, mix crushed hazelnuts with olive oil, Dijon mustard, salt, and pepper.
  3. 3. Spread the hazelnut mixture over the salmon fillets and place them on a baking sheet.
  4. 4. Bake for 12-15 minutes until the salmon is cooked through.
  5. 5. Steam the asparagus for 5-7 minutes and serve alongside the salmon.

Hazelnut and Spinach Salad

A refreshing salad combining fresh spinach, roasted hazelnuts, and a zesty lemon vinaigrette, perfect for a light lunch or side dish.

Ingredients
  • 4 cups fresh spinach
  • 1/2 cup roasted hazelnuts
  • 1/4 cup feta cheese
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine spinach, roasted hazelnuts, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently to combine.

Hazelnut Butter Energy Balls

These no-bake energy balls are packed with nutrients, featuring hazelnut butter, oats, and dark chocolate chips for a perfect snack.

Ingredients
  • 1 cup hazelnut butter
  • 1 cup rolled oats
  • 1/2 cup dark chocolate chips
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine hazelnut butter, rolled oats, dark chocolate chips, honey, and vanilla extract.
  2. 2. Mix until well combined and form into small balls.
  3. 3. Refrigerate for at least 30 minutes before serving.

Hazelnut Quinoa Bowl

A nutritious quinoa bowl topped with roasted vegetables and hazelnuts, drizzled with a balsamic reduction for a delightful meal.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 1/2 cup chopped hazelnuts
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer cooked quinoa, roasted vegetables, and chopped hazelnuts.
  2. 2. Drizzle with balsamic vinegar and season with salt and pepper.
  3. 3. Toss gently before serving.

Hazelnut Banana Smoothie

A creamy and nutritious smoothie made with banana, hazelnuts, and almond milk, perfect for a quick breakfast or post-workout snack.

Ingredients
  • 1 ripe banana
  • 1/4 cup hazelnuts
  • 1 cup almond milk
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a blender, combine banana, hazelnuts, almond milk, honey, and cinnamon.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Hazelnut-Cocoa Overnight Oats

A healthy breakfast option featuring overnight oats mixed with cocoa powder and hazelnuts, providing a delicious start to your day.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 2 tablespoons cocoa powder
  • 1/4 cup chopped hazelnuts
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, cocoa powder, and maple syrup.
  2. 2. Stir well and top with chopped hazelnuts.
  3. 3. Cover and refrigerate overnight. Enjoy cold in the morning.

Hazelnut and Berry Parfait

A delightful parfait layered with Greek yogurt, fresh berries, and crunchy hazelnuts, making it a perfect healthy dessert or snack.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/2 cup chopped hazelnuts
  • 2 tablespoons honey
Instructions
  1. 1. In a glass, layer Greek yogurt, mixed berries, and chopped hazelnuts.
  2. 2. Drizzle honey on top of each layer.
  3. 3. Repeat the layers and serve immediately.

Hazelnut Pesto Pasta

A unique twist on traditional pesto, this hazelnut pesto pasta is vibrant and packed with flavor, perfect for a healthy dinner.

Ingredients
  • 2 cups fresh basil
  • 1/2 cup hazelnuts
  • 1/4 cup olive oil
  • 1/4 cup grated Parmesan cheese
  • 8 oz whole grain pasta
  • Salt and pepper to taste
Instructions
  1. 1. Cook the whole grain pasta according to package instructions.
  2. 2. In a food processor, blend basil, hazelnuts, olive oil, Parmesan cheese, salt, and pepper until smooth.
  3. 3. Toss the cooked pasta with the hazelnut pesto and serve warm.

Hazelnut Chocolate Chip Cookies

These healthier chocolate chip cookies are made with hazelnuts and dark chocolate, offering a guilt-free treat for any occasion.

Ingredients
  • 1 cup almond flour
  • 1/2 cup chopped hazelnuts
  • 1/2 cup dark chocolate chips
  • 1/4 cup coconut oil
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
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, melted coconut oil, honey, and vanilla extract.
  3. 3. Scoop tablespoon-sized portions onto the baking sheet and bake for 10-12 minutes.

Hazelnut and Apple Snack Bars

These homemade snack bars combine oats, hazelnuts, and apple for a nutritious and satisfying on-the-go snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup chopped hazelnuts
  • 1 cup diced apple
  • 1/4 cup honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line an 8x8 inch baking dish with parchment paper.
  2. 2. In a bowl, mix rolled oats, chopped hazelnuts, diced apple, honey, and cinnamon.
  3. 3. Press the mixture into the prepared baking dish and bake for 20-25 minutes. Allow to cool before cutting into bars.

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 and healthy fat content, which promote satiety.

How many hazelnuts should I eat a day?

A typical serving size is about 1 ounce (28 grams), which is roughly 20 hazelnuts.

Can hazelnuts help lower cholesterol?

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

Are hazelnuts gluten-free?

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

What nutrients are in hazelnuts?

Hazelnuts are rich in vitamin E, magnesium, copper, and healthy fats, making them a nutrient-dense food.

Can I eat hazelnuts if I have a nut allergy?

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

How should I store hazelnuts?

Store hazelnuts in an airtight container in a cool, dark place or in the refrigerator to maintain freshness.

What are some recipes that use hazelnuts?

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

Related Superfoods
Abalone Sweet Acorn Nut Acorn Nuts
Comparisons
Hazelnuts vs Sweet Acorn Nut Hazelnuts vs Acorn Nuts Hazelnuts vs Creamy Unsalted Almond Butter
Nutrients
Protein in Hazelnuts Calories in Hazelnuts Vitamin-c in Hazelnuts Magnesium in Hazelnuts
Featured Guides
Health Benefits of Hazelnuts Healthy Recipes with Hazelnuts