Hazelnut Nutrition Benefits and Facts

Nutritional summary

Hazelnuts are consistently linked to improved cardiovascular health by lowering LDL-cholesterol (the type associated with plaque buildup) and total cholesterol levels .
Regular consumption does not appear to lead to weight gain or increased body fat, despite the nut's high energy density and fat content .
Hazelnuts provide a high concentration of monounsaturated fatty acids and alpha-tocopherol (a potent form of vitamin E), which function as antioxidants to protect cells from oxidative stress .
Early research suggests that keeping the skin on hazelnuts may provide higher levels of polyphenols (plant compounds with antioxidant properties) compared to blanched or skinless varieties .

Interesting fact

Hazelnuts are the only nut that can be harvested by waiting for them to fall naturally from the tree, and they were once used in ancient Rome as torches during wedding processions to symbolize a long and happy marriage.

Standout nutrients

EPIC

SOURCE

Biotin

EPIC

SOURCE

Manganese

EPIC

SOURCE

Copper

EPIC

SOURCE

Vitamin E

646

kcal per 100g

Protein15.2g

Fat61.3g

Carbs7.15g

Fiber8.63g

Sugar3.78g

Fat breakdown

Polyunsat6.88g

Monounsat47.2g

Saturated4.40g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Hazelnut trees are drought-tolerant and require less water than almonds, though most production is concentrated in Turkey.

Confidencemedium

Storage

Airtight Container

3–6 months

Store in a cool, dark place to prevent oils from going rancid.

Refrigerate

6–12 months

Cold storage significantly extends the freshness of the delicate fats.

Freeze

1–2 years

Can be frozen in airtight bags for long-term preservation.

Flavour

Data & Sources

Harmonized from 4 validated sources

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effects of Hazelnut Consumption on Blood Lipids and Body Weight: A Systematic Review and Bayesian Meta-Analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Effects of Hazelnut Consumption on Cardiometabolic Risk Factors and Acceptance: A Systematic Review - PubMed

[2]pubmed.ncbi.nlm.nih.gov

Effects of Hazelnut Consumption on Cardiometabolic Risk Factors and Acceptance: A Systematic Review - PMC

[3]pmc.ncbi.nlm.nih.gov

Are fatty nuts a weighty concern? A systematic review and meta ...

[6]pmc.ncbi.nlm.nih.gov

Nuts: Natural Pleiotropic Nutraceuticals - PMC

[7]pmc.ncbi.nlm.nih.gov

Nutrient Composition of Different Hazelnut Cultivars Grown in Germany - PMC

[10]pmc.ncbi.nlm.nih.gov

The effects of foods on LDL cholesterol levels: A systematic review ...

[11]pubmed.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

88.7

Version

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