Nutritional Benefits of Hazelnuts
Nuts, in general, are considered healthy, but hazelnuts continue to lead the way as a nutritional option. Experts agree that they are a rich source of protein, vitamin E, folate, B vitamins, and arginine. In 2003, the Food and Drug Administration (FDA) approved a health claim that linked nut consumption to a reduced risk of heart disease.
Hazelnuts vs. Other NutsNutritional Comparison of Nuts and Peanuts
| Measure | Hazelnuts | Almonds | Brazils | Cashews | Macadamias | Peanuts | Pecans | Pine Nuts | Pistachios | Walnuts |
|---|---|---|---|---|---|---|---|---|---|---|
| Kernels per 1 oz. | 21 | 23 | 6-8 | 18 | 10-12 | 20 halves | 167 | 49 | 14 halves | |
| Calories (kcal) | 178 | 163 | 186 | 163 | 204 | 161 | 196 | 191 | 162 | 185 |
| Protein (g*) | 4.24 | 6.02 | 4.06 | 4.34 | 2.21 | 7.31 | 2.6 | 3.88 | 6.05 | 4.32 |
| Total Fat (g) | 17.22 | 14.01 | 18.83 | 13.14 | 21.57 | 13.96 | 20.4 | 19.38 | 13.03 | 18.49 |
| Saturated Fat (g) | 1.266 | 1.058 | 4.291 | 2.596 | 3.387 | 1.937 | 1.752 | 1.389 | 1.575 | 1.737 |
| Monounsaturated Fat (g) | 12.942 | 8.757 | 6.959 | 7.744 | 16.804 | 6.926 | 11.567 | 5.32 | 6.865 | 2.533 |
| Polyunsaturated Fat (g) | 2.245 | 3.463 | 5.824 | 2.222 | 0.425 | 4.411 | 6.128 | 9.659 | 3.94 | 13.374 |
| Cholesterol (mg**) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Carbohydrate (g) | 4.73 | 5.6 | 3.48 | 9.27 | 3.79 | 4.57 | 3.93 | 3.71 | 7.84 | 3.89 |
| Fiber (g) | 2.7 | 3.422 | 2.1 | 0.9 | 2.3 | 2.4 | 2.7 | 1 | 2.9 | 1.9 |
| Calcium (mg) | 32 | 75 | 45 | 13 | 20 | 26 | 20 | 5 | 31 | 28 |
| Iron (mg) | 1.33 | 1.05 | 0.69 | 1.7 | 0.75 | 1.3 | 0.72 | 1.57 | 1.19 | 0.82 |
| Magnesium (mg) | 46 | 76 | 107 | 74 | 33 | 48 | 34 | 71 | 34 | 45 |
| Phosphorus (mg) | 82 | 137 | 206 | 139 | 56 | 107 | 79 | 163 | 137 | 98 |
| Potassium (mg) | 193 | 200 | 187 | 160 | 103 | 200 | 116 | 169 | 295 | 125 |
| Zinc (mg) | 0.69 | 0.87 | 1.15 | 1.59 | 0.37 | 0.93 | 1.28 | 1.83 | 0.65 | 0.88 |
| Copper (mg) | 0.489 | 0.282 | 0.494 | 0.629 | 0.162 | 0.324 | 0.34 | 0.375 | 0.376 | 0.45 |
| Manganese (mg) | 1.751 | 0.648 | 0.347 | 0.234 | 0.861 | 0.548 | 1.276 | 2.495 | 0.361 | 0.968 |
| Thiamin (mg) | 0.182 | 0.06 | 0.175 | 0.057 | 0.201 | 0.181 | 0.187 | 0.103 | 0.238 | 0.097 |
| Riboflavin (mg) | 0.032 | 0.287 | 0.01 | 0.057 | 0.025 | 0.038 | 0.037 | 0.064 | 0.045 | 0.043 |
| Niacin (mg) | 0.510 | 0.96 | 0.084 | 0.397 | 0.645 | 3.421 | 0.331 | 1.244 | 0.404 | 0.319 |
| Pantothenic Acid (mg) | 0.26 | 0.133 | 0.052 | 0.345 | 0.171 | 0.501 | 0.254 | 0.089 | 0.145 | 0.162 |
| Vitamin B6 (mg) | 0.16 | 0.041 | 0.029 | 0.073 | 0.102 | 0.099 | 0.06 | 0.027 | 0.361 | 0.152 |
| Folate (mcg) | 32 | 14 | 6 | 20 | 3 | 68 | 6 | 10 | 14 | 28 |
| Arginine (g) | 0.627 | 0.693 | 0.609 | 0.494 | 0.391 | 0.875 | 0.334 | 0.684 | 0.598 | 0.646 |
| Vitamin K (mcg) | 4 | 0 | 0 | 9.8 | 0 | 0 | 1 | 15.3 | 3.7 | 0.8 |
| Vitamin E (mg) | 4.26 | 7.43 | 1.62 | 0.26 | 0.16 | 2.36 | 0.4 | 2.65 | 0.55 | 0.2 |
| Total Phytosterols (mg) | 27 | 31 | n/a | 45 | 32 | 62 | 29 | 40 | 61 | 20 |
Source: USDA National Nutrient Database for Standard Reference, Release 20, 2007.
*g = gram; **mg = milligram;
¹All of the nuts are unsalted; almonds, Brazil nuts, hazelnuts, peanuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias and pistachios are dry roasted.
Hazelnuts are currently eaten raw, roasted, blanched, minced, sliced, powdered, and pureed and are used as a premium ingredient in chocolates, biscuits, confectionary products, sweets, pastries, and ice cream. They also serve as a key ingredient in meals and salads.
These nuts have not yet reached their full potential in the United States. With much wider sustainable production, they could be a main component of a healthy diet. Many top chefs are choosing to include hazelnuts in more and more recipes and dishes because of their excellent flavor and health value.
Hazelnut Cooking Oil
Hazelnut cooking oil has a similar composition to extra virgin olive oil, with high content in Omega-9 and Omega-6 fatty acids. This makes hazelnuts another healthy cooking oil option with flavorful taste.
Oils are made of both good and bad types of fat. Bad fats are typically saturated fats, while good fats are monounsaturated and polyunsaturated fats. The best unsaturated fats include oleic acid and Omega-3, 6, and 9 fatty acids. Compared to other cooking oils, hazelnut oil is high in good fats, creating a healthy cooking oil alternative. It has been scientifically proven that a balanced intake of Omega-3 and 6 fatty acids, along with a high level of Omega-9, reduces the risk of cardiovascular-related disease.
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