Hazelnut is packed with a range of essential minerals & nutrients in a small nutshell. Explore the article to know the health benefits of eating Hazelnut & its nutritional value.

Benefits Of Hazelnut

Hazelnut is a fruit of hazel (Corylus) belonging to the genus of deciduous trees and large shrubs, and belongs to the temperate northern hemisphere. Also known as cob nut or filbert nut, it is a nut of hazel with a smooth shell of seed which is edible. The brown skin of the seed has a bitter flavor and hence is removed before cooking. Hazelnut is extensively used in confectionary for its delicious and strong flavor and is cultivated in commercial quantities in Europe, Turkey, and in the American states of Oregon and Washington. Today, Turkey stands as the largest producer of this nutritious food item which protects the body against many diseases. Read on to know more about the health benefits of Hazelnut and explore its nutritional value as well.
Nutritional Value Of Hazelnut
Amount of Hazelnut:115 g (1 cup)
6.1 g
2.6 g
110 mg
17.2 g
Total Fat
69.9 g
Saturated Fat
5.1 g
Monounsaturated Fat
52.5 g
Polyunsaturated Fat
9.1 g
Total Calories
3023 KJ
From Carbohydrate
325 KJ
From Fat
2449 KJ
From Protein
250 KJ
Fatty Acids
Omega-3 Fatty Acids
100 mg
Omega-6 Fatty Acids
9007 mg
Total Carbohydrates
19.2 g
Dietary Fiber
11.2 g
0.6 g
0.5 g
Vitamin A IU
23 IU
Vitamin A (retinol activity equiv)
1.2 mcg
Vitamin E (Alpha Tocopherol)
17.3 mg
0.1 mg
2.1 mg
0.7 mg
Vitamin B6
0.6 mg
130 mcg
Vitamin K
16.3 mcg
Dietary Folate Equivalents
130 mcg
Vitamin C
7.2 mg
Pantothenic Acid
1.1 mg
52.4 mg
0.5 mg
131 mg
5.4 mg
187 mg
333 mg
782 mg
2.8 mg
2 mg
2.8 mcg
Nutritional & Health Benefits Of Eating Hazelnut 
  • Hazelnut is rich in phytochemicals. It gives protection to brain, improves blood circulation and even provide relief from allergy symptoms. In addition, it saves the body from different types of cancer.
  • Hazelnut is a good source of potassium and magnesium which is required by the body for the process of maintaining healthy blood pressure, regulating heart function and other body processes.
  • The good amount of Vitamin E present in hazelnut helps the body in the formation of blood cells, muscles and other tissues.
  • It has a fair amount of iron present in it which is essential for red blood cell function and enzyme activity.
  • Hazelnut is a good source of calcium which assists in the formation of healthy bones and teeth.
  •  Hazelnut is low in saturated fat (good fat) and has no cholesterol. However, it should be taken in moderation as it imparts calories to the body.
  • Hazelnut can prevent the body from cataract, a common disease in aged people which is characterized by initial opacity.
  • It is an excellent source of phosphorus in the body which helps the body to utilize vitamins and helps in the formation of teeth and bones. 
Consumption & Storage Tips 
  • Since hazelnut is high on fats, make sure not to include more than one serving of hazelnut (1 serving = 12 hazelnuts) in diet and not consume it more than 3 times a week.
  • Avoid eating it in the oil roasted or salted form as it would add on to the sodium and additional fat content in the body.
  • Hazelnuts can be stored in the refrigerator for 2 years at a temperature of minus 18 degree Celsius.
  • Hazelnuts can be bought throughout the year in both shelled and unshelled form and should be stored in an airtight container.
  • Unshelled hazelnuts should be either be used in a week if not kept in refrigerator, can be used for 6 months if kept in refrigerator or can be kept for an year if frozen.
  • It is better to buy unshelled hazelnut as compared to shelled hazelnut as it can become stale. 
  • Individuals allergic to nuts should avoid taking it as it can trigger adverse reaction to the body’s immune system.
  • The food is high on alpha-linolenic acid which can increase the risk of prostate cancer.

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