Hazelnut – Nutrition, Benefits, and Side Effects

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Hazelnuts, almonds and walnuts are popular nuts in Western countries with rich nutritional content.

They are an excellent supplement to the daily nuts eaten due to their healthy amounts of nutrients and saturated fats. Vitamin E, protein, dietary fibre and healthy fats are abundant in hazelnuts and support healthy skin, hair, and nails

This dry fruit is a delicious addition to any meal and a fantastic snack. However, hazelnuts are incredibly helpful for losing weight. 

Hazelnut oil is well-known as a cooking medium and is mainly used as a flavouring in liqueurs and coffee. Hazelnuts are an excellent vegetarian source of protein.

What are hazelnuts? 

The unique, brown-coloured hazelnut comes from the hazelnut tree. It belongs to the family of nuts. 

Hazelnuts can be taken in the form of dairy and confectionery products like milkshakes, pastries, coffee, cookies and spreads.

Hazelnuts are also available roasted, raw or blanched. Turkey, Italy, Spain and Portugal are where commercial hazelnuts are predominantly farmed.

What does hazelnut taste like? 

Hazelnuts are used in several dishes. It can be used as a flavouring or eaten raw. 

The flavour of raw, fresh hazelnuts is rich and sweet. They leave behind an earthy, musty taste. Hazelnuts are the ideal snack because of their hard yet crunchy texture when they are uncooked.

They are frequently roasted to enhance the flavours. Roasted hazelnuts taste better.

Hazelnut nutrition 

28 g or 20 kernels of hazelnuts contain

  • Energy – 176 Kcal
  • Carbohydrate – 4.7 g 
  • Protein – 4.2 g 
  • Fat – 17 g
  • Fibre – 2.7 g 
  • Magnesium – 12% of RDI
  • Manganese – 87% of RDI
  • Copper – 24% of RDI
  • Thiamine – 12% of RDI
  • Vitamin E – 21% of RDI

They also possess significant amounts of folate, phosphorus, potassium, zinc and vitamin B6.

Hazelnuts also have abundant omega-6 and omega-9 fatty acids, like oleic acid, and are a healthy source of mono- and polyunsaturated fats.

Benefits of hazelnuts 

Helps in digestion 

The unsaturated fatty acids, polyphenols and dietary fibre in hazelnuts boost the number of bacteria in the stomach and enhance digestive health. 

It aids in the treatment of constipation and irritable bowel syndrome. Hazelnuts contain fibre and polyphenols that also function as probiotics to improve digestion. As a result, hazelnuts can help in weight loss.

Improves heart health 

These nuts provide healthy, cholesterol-free unsaturated fats. Oleic acid is an unsaturated fatty acid that has the capacity to reduce LDL levels while elevating HDL. 

Hazelnuts provide half the recommended magnesium content in just one cup. The level of calcium is significantly regulated by magnesium. 

Maintains healthy gut 

Being rich in dietary fibre, incorporating hazelnuts in the diet regularly boosts digestion and prevents constipation, bloating and diarrhoea.

Improves micronutrient status 

Micronutrients are the essential vitamins and minerals the body needs to function efficiently. They are necessary for general health. 

One of the most notable benefits of including hazelnuts in the diet is the amount of micronutrients it renders to the body. Hazelnuts improve the body’s essential nutrients, including magnesium and vitamin E. 

The risk of chronic disorders like Alzheimer, diabetes, cancer, heart disease and liver issues are less on consuming hazelnuts regularly.

Fights inflammation 

These sweet nuts help reduce inflammation in the body due to their high amount of healthy fats. 

According to studies, eating up to 60 grammes of hazelnuts per day for 12 weeks together with a calorie-restricted healthy diet can help obese persons with their inflammatory indicators. 

Helps with weight loss

Hazelnuts are an excellent addition to the diet of vegetarians due to their protein content. Since they contain a good amount of fat and fibre, they can help keep us full for longer, helping in weight loss.

Hazelnut benefits in Pregnancy

Macronutrients like protein and fats and micronutrients like calcium and iron are required for the optimum growth of the foetus.

Among the best healthy fats and protein sources, nuts are beneficial during pregnancy. Eating hazelnuts throughout the first trimester of pregnancy helps brain growth in the developing child.

The IQ and memory of children whose mothers consumed nuts while pregnant are greater.

Manages Diabetes 

Hazelnuts help lower blood sugar levels, although studies are less to support this.

An oleic acid-rich diet significantly decreased fasting blood sugar and insulin levels while boosting insulin sensitivity in 11 patients with type 2 Diabetes, according to a two-month study.

Including this nut in the diet may help reduce blood sugar levels and improve insulin sensitivity.

Lowers cancer risk 

Cancer prevention is an additional benefit of hazelnuts. Hazelnuts include alpha-tocopherol, a type of vitamin E that is high in antioxidants. Killing the free radicals in the body that destroy cell DNA lowers the risk of cancer. 

The phytochemicals included in hazelnuts, increase cell longevity, have been shown in studies to successfully lower the incidence of colon cancer in women.

Skin benefits 

Vitamin E in hazelnuts is important to produce collagen. This promotes skin and hair growth.

Eat them in moderation to achieve beautiful skin and long hair. Hazelnuts contain vitamin E, which moisturises and nourishes the skin. It conditions the skin, making it supple, luminous and smooth.

Prevents damage from UV rays

Hazelnuts protect the skin from the damaging effects of UV rays by acting as a natural sunscreen.

Massage a few drops of sesame, avocado, walnut, and hazelnut oils into the skin for everyday UV protection. 

Combats acne

Hazelnuts make an excellent scrub for skin, along with coffee beans. Crush one teaspoon of roasted hazelnuts and combine them with one-half teaspoon of coffee powder and one-half teaspoon of sugar in coconut or olive oil. The scrub can also be used to get rid of acne.

Strengthens hair

Hair and scalp massages with hazelnut extract oil help strengthen hair. Massage the oil on the scalp and leave it overnight. Wash the oil the following morning for strong hair roots. It also treats split ends and protects against dry, damaged hair.

How to include hazelnut in the diet? 

  • As a spread – The best way to enhance the scrumptious breakfast is with hazelnut spread. 
  • As flour – hazelnuts can be powdered and made into nutritious flour. It is an excellent substitution for wheat flour.
  • Use them as cooking oil – This nut can be used as a nutritious oil for cooking. It can be a great alternative to commercially available oils on the market and provide a healthy substitute.
  • Consume them raw – Hazelnuts make a tasty snack when eaten raw. They will sate the hunger and keep the energy levels up all day. We can also roast them for a sweeter flavour. Hazelnuts can be included in fruit or vegetable salads. They are also edible as a snack.
  • Hazelnut chocolates – Hazelnuts can be included in the diet without eating them raw by consuming hazelnut spreads or chocolates. Since commercial hazelnut spreads and chocolates have high sugar content, make sure to consume these in moderation. Unsweetened hazelnut chocolates are also available.

Hazelnut side effects 

In most cases, consuming hazelnuts in moderation is safe. However, some people have severe hazelnut allergies and have experienced life-threatening respiratory issues (anaphylaxis). 

Hazelnut allergy 

One of the most common tree nut allergies is hazelnut sensitivity. These nuts are frequently used in cookies, chocolates and pastries. 

People with oral allergy syndrome usually have mild reactions to hazelnuts. However, there is a chance of more severe reactions, such as anaphylaxis, a medical emergency, for people who are particularly highly sensitive to the allergen in hazelnuts. 

An allergist performs several tests to confirm a hazelnut allergy diagnosis.


Hazelnuts are rich in vitamins, minerals, antioxidants, healthy fats and other nutrients.

They also improve blood sugar levels, control blood pressure, reduce inflammation, and other health benefits.

Hazelnuts are a wonderful and delectable source of nutrients that are easy to include in our diet.


How many hazelnuts should you eat a day? 

The recommended daily intake of hazelnuts is one serving. There are about 15 to 20 hazelnuts per day. Hazelnuts should only be consumed in accordance with the recommended daily allowance due to their high calorie and nutritional content. Eating hazelnuts every day is the best way to reap the health benefits.

Does hazelnut make you fat? 

Adequate hazelnut intake won’t make you gain weight. Hazelnuts contain dietary fibres that aid in bowel movement and weight loss. It increases the body’s antioxidants, which help in weight control.

Can I eat raw hazelnuts? 

Hazelnuts can be eaten raw. When consumed raw, Hazelnuts taste delicious, but the flavour becomes sweeter when they are roasted. 

Can we eat hazelnuts every day? 

Consuming hazelnuts regularly would provide the most health benefits while providing fewer calories overall. 


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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