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Roasted Hazelnut Kernels
Seeds
Nutri-ScoreA

Roasted Hazelnut Kernels

Corylus avellana

Clinical Encyclopedia

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

Roasted Hazelnut Kernels 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.

Roasted hazelnut kernels 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
5%
Fiber9.7g
Total92.0g
Protein
14.1g(15%)
Fats
61.2g(67%)
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 (40%)
Copper1.7 mg (85%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in healthy monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease.
✓High in antioxidants, particularly vitamin E, which can protect cells from oxidative stress and inflammation.
✓Contains essential minerals like magnesium and copper, which are important for bone health and metabolic functions.
✓May improve brain health due to their high content of healthy fats and antioxidants.

Possible Risks & Side Effects

!Allergic reactions can occur in individuals sensitive to tree nuts.
!Excessive consumption may lead to weight gain due to high caloric content.

How to Prepare & Consume

Best enjoyed roasted and unsalted as a snack, or added to salads, desserts, and baked goods for enhanced flavor and nutrition.

Smart Selection & Storage

How to Select

Choose hazelnuts that are firm, plump, and free from blemishes or mold. Freshness can be determined by their aroma; they should smell nutty and pleasant.

How to Store

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

Myths vs Realities

MythRoasted hazelnut kernels are fattening and should be avoided.
RealityWhile they are calorie-dense, they provide 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 healthy fats.
MythRoasted hazelnut kernels lose all their nutrients during roasting.
RealityRoasting can enhance flavor and make some nutrients more bioavailable, although some heat-sensitive vitamins may decrease.

Healthy Recipes

Roasted Hazelnut and Quinoa Salad

A nutritious salad combining roasted hazelnuts and quinoa, tossed with fresh greens and a zesty lemon vinaigrette.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup roasted hazelnut kernels, chopped
  • 2 cups mixed greens
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, chopped hazelnuts, mixed greens, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Hazelnut-Crusted Salmon

A delicious and healthy salmon fillet coated with a crunchy hazelnut crust, baked to perfection.

Ingredients
  • 2 salmon fillets
  • 1/2 cup roasted hazelnut kernels, finely chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a small bowl, mix Dijon mustard, honey, salt, and pepper. Brush this mixture over the salmon fillets.
  3. 3. Press the chopped hazelnuts onto the top of the salmon, then place on a baking sheet and bake for 15-20 minutes until cooked through.

Hazelnut Energy Bites

These no-bake energy bites are packed with protein and healthy fats, perfect for a quick snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup roasted hazelnut kernels, chopped
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a mixing bowl, combine rolled oats, chopped hazelnuts, nut butter, honey, and chocolate chips.
  2. 2. Mix until well combined, then refrigerate for 30 minutes.
  3. 3. Roll the mixture into small balls and store in an airtight container in the fridge.

Roasted Hazelnut and Banana Smoothie

A creamy and nutritious smoothie featuring roasted hazelnuts and ripe bananas, perfect for breakfast or a post-workout snack.

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

Hazelnut and Spinach Pesto

A vibrant and healthy twist on traditional pesto using roasted hazelnuts and fresh spinach, perfect for pasta or as a spread.

Ingredients
  • 2 cups fresh spinach
  • 1/2 cup roasted hazelnut kernels
  • 1/4 cup olive oil
  • 1/4 cup grated Parmesan cheese
  • 1 clove garlic
  • Salt to taste
Instructions
  1. 1. In a food processor, combine spinach, hazelnuts, olive oil, Parmesan cheese, garlic, and salt.
  2. 2. Blend until smooth, scraping down the sides as needed.
  3. 3. Serve over pasta or as a spread on whole-grain bread.

Hazelnut and Apple Overnight Oats

A healthy breakfast option featuring oats, fresh apples, and roasted hazelnuts, soaked overnight for a quick morning meal.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1 apple, diced
  • 1/4 cup roasted hazelnut kernels, chopped
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, diced apple, chopped hazelnuts, maple syrup, and cinnamon.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. In the morning, stir again and enjoy cold or warmed up.

Roasted Hazelnut Chocolate Bark

A decadent yet healthy treat made with dark chocolate and roasted hazelnuts, perfect for satisfying your sweet tooth.

Ingredients
  • 1 cup dark chocolate chips
  • 1/2 cup roasted hazelnut kernels, roughly chopped
  • Sea salt for sprinkling
Instructions
  1. 1. Melt dark chocolate chips in a microwave or double boiler until smooth.
  2. 2. Stir in chopped hazelnuts, then spread the mixture onto a parchment-lined baking sheet.
  3. 3. Sprinkle with sea salt and refrigerate until set, then break into pieces.

Hazelnut and Carrot Muffins

Moist and flavorful muffins made with grated carrots and roasted hazelnuts, perfect for a healthy snack or breakfast.

Ingredients
  • 1 cup whole wheat flour
  • 1/2 cup grated carrots
  • 1/2 cup roasted hazelnut kernels, chopped
  • 1/4 cup honey
  • 1/2 cup almond milk
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
  2. 2. In a bowl, mix flour, baking powder, and cinnamon. In another bowl, combine honey, almond milk, and grated carrots.
  3. 3. Combine wet and dry ingredients, then fold in chopped hazelnuts. Fill muffin cups and bake for 20-25 minutes.

Hazelnut and Berry Parfait

A delightful parfait layered with Greek yogurt, fresh berries, and roasted hazelnuts for a nutritious breakfast or dessert.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup roasted hazelnut kernels, chopped
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, mixed berries, and chopped hazelnuts.
  2. 2. Drizzle honey on top and repeat layers until the glass is full.
  3. 3. Serve immediately as a refreshing treat.

Frequently Asked Questions (FAQ)

What are the health benefits of roasted hazelnut kernels?

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

How should I store roasted hazelnut kernels?

Store them in an airtight container in a cool, dark place to maintain freshness, or refrigerate for longer shelf life.

Can roasted hazelnut kernels help with weight loss?

In moderation, they can be part of a weight loss diet due to their satiety factor, but should be consumed mindfully due to high calorie content.

Are roasted hazelnut kernels gluten-free?

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

How can I incorporate roasted hazelnut kernels into my diet?

They can be added to salads, smoothies, baked goods, or enjoyed as a snack on their own.

What is the glycemic index of roasted hazelnut kernels?

They have a low glycemic index of 15, making them a suitable option for those managing blood sugar levels.

Are there any side effects of consuming roasted hazelnut kernels?

While generally safe, overconsumption can lead to digestive issues or weight gain.

How many roasted hazelnut kernels should I eat daily?

A handful (about 28 grams) is a good serving size to enjoy their health benefits without excessive calorie intake.

Related Superfoods
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Comparisons
Roasted Hazelnut Kernels vs Sweet Acorn Nut Roasted Hazelnut Kernels vs Acorn Nuts Roasted Hazelnut Kernels vs Creamy Unsalted Almond Butter
Nutrients
Protein in Roasted Hazelnut Kernels Calories in Roasted Hazelnut Kernels Vitamin-c in Roasted Hazelnut Kernels Magnesium in Roasted Hazelnut Kernels
Featured Guides
Health Benefits of Roasted Hazelnut Kernels Healthy Recipes with Roasted Hazelnut Kernels
Rankings
Seeds high in vitamin-e Seeds high in copper Seeds low in carbohidratos Seeds low in índice glucémico