Epic source
Energy
646 kcal · 32% DV target
A buttery, spherical tree nut with a distinctive toasted aroma and crisp snap, hazelnuts are a dense source of heart-healthy fats and protective antioxidants.
Hazelnuts are consistently linked to improved cardiovascular health by lowering LDL-cholesterol (the type associated with plaque buildup) and total cholesterol levels .1711
Regular consumption does not appear to lead to weight gain or increased body fat, despite the nut's high energy density and fat content .126
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 .110
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 .310
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
646 kcal · 32% DV target
15.2 g · 30% DV target
61.3 g · 79% DV target
8.77 g · 31% DV target
3.78 g · 8% DV target
4.40 g · 22% DV target
Not a benefit — best kept low
Store in a cool, dark place to prevent oils from going rancid.
Cold storage significantly extends the freshness of the delicate fats.
Hazelnut trees are drought-tolerant and require less water than almonds, though most production is concentrated in Turkey.
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.