Hazelnuts: Important Facts, Health Benefits, and Recipes

Wescott Sharples
I like muffins. I like soup. I don't like muffin soup.
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Published: 6/3/2023

Explore hazelnuts' nutrition, health benefits, and culinary uses in our ultimate guide, and learn how this versatile nut can enhance your diet and lifestyle.

What Are Hazelnuts?

Hazelnuts, also known as filberts, are small, round nuts that grow on the hazel tree. Native to Europe and Asia, these nuts have a sweet, buttery flavor and a satisfying crunch. They're commonly used in confections, spreads (like Nutella), and baked goods, but can also be enjoyed raw, roasted, or ground into flour.

Are Hazelnuts Healthy?

Yes, hazelnuts are healthy! Hazelnuts pack a nutritional punch, providing an array of vitamins, minerals, and healthy fats. They're particularly rich in vitamin E, manganese, and heart-healthy monounsaturated fats. Regular consumption of hazelnuts has been linked to various health benefits.

8 Health Benefits of Hazelnuts

  1. Heart Health: Hazelnuts' high levels of monounsaturated fats and antioxidants can help lower bad cholesterol and reduce the risk of heart disease.
  2. Antioxidant Powerhouse: Rich in vitamin E and other antioxidants, hazelnuts can help fight off free radicals and reduce inflammation.
  3. Brain Health: Hazelnuts contain nutrients like vitamin E, folate, and healthy fats that support cognitive function and may protect against age-related decline.
  4. Weight Management: The fiber and protein in hazelnuts can promote satiety, potentially aiding in weight loss or maintenance.
  5. Blood Sugar Control: Hazelnuts have a low glycemic index, meaning they won't cause rapid spikes in blood sugar, making them a great snack for diabetics.
  6. Skin Health: Vitamin E in hazelnuts can help maintain healthy skin by protecting against UV damage and promoting skin elasticity.
  7. Digestive Health: Hazelnuts are a good source of dietary fiber, which supports regular digestion and gut health.
  8. Bone Health: Hazelnuts contain minerals like calcium, magnesium, and phosphorus, which contribute to strong bones and teeth.

History and Background of Hazelnuts

Hazelnuts have a long history, dating back to ancient Greece and Rome. They were considered a symbol of wisdom and fertility and were often used in traditional medicines. Today, hazelnuts are cultivated worldwide, with Turkey being the largest producer.

What is the Best Way to Store Hazelnuts?

To preserve their freshness and quality, store hazelnuts in an airtight container in a cool, dark place. They can also be refrigerated or frozen for longer storage.

What are the Different Types of Hazelnuts?

While there are over 100 varieties of hazelnuts, the most common types include the European hazelnut, Turkish hazelnut, and American hazelnut. They may vary slightly in size, flavor, and appearance.

What is the Best Substitute for Hazelnuts if I Don't Have Any?

If you're out of hazelnuts, suitable alternatives include almonds, walnuts, pecans, or macadamia nuts, depending on the recipe and desired flavor profile.

What Cuisines Use Hazelnuts?

Hazelnuts are featured in various cuisines, including Italian, French, Turkish, and German. They're often used in desserts, sauces, and savory dishes.

What is the Nutritional Value of Hazelnuts?

A one-ounce serving of hazelnuts contains approximately 176 calories, 17g of fat, 4g of protein, 5g of carbohydrates, and 3g of fiber.

What are Some Unique Ways to Use Hazelnuts in Cooking?

Get creative with hazelnuts by using them in pesto, sprinkling them over salads, incorporating them into granola, or blending them into a creamy hazelnut milk.

How Do Hazelnuts Contribute to Sustainable Agriculture?

Hazelnut trees are resilient and can thrive in various soil types, making them suitable for agroforestry systems. Their deep root systems can help prevent soil erosion, while their ability to fix nitrogen can improve soil fertility. Additionally, hazelnut trees provide habitat for beneficial insects and wildlife.

Can Hazelnuts Go Bad?

Yes, like most nuts, hazelnuts can go bad if not stored properly. Hazelnuts contain natural oils that can become rancid over time, resulting in an unpleasant taste and odor. To ensure the freshness and quality of hazelnuts, it's important to store them correctly and be mindful of their shelf life.

Best Hazelnuts Recipes