Table of ContentsView AllTable of ContentsBenefitsNutrition FactsWhat Reduces the Benefits?Who Should Avoid Them?
Table of ContentsView All
View All
Table of Contents
Benefits
Nutrition Facts
What Reduces the Benefits?
Who Should Avoid Them?
Hazelnuts, also called filberts or cobnuts, grow in clusters on the hazelnut tree. They are sold in the shell or as kernels. Hazelnuts are grape-sized, and they taste sweet and rich.
Hazelnuts are a type oftree nut. They can be eaten raw or roasted, and with or without the husk (the peel between the kernel and the hard shell).
Hazelnuts are a source of important nutrients such as protein,folate, vitamin E,arginine(an amino acid), and more.Nutssuch as hazelnuts have health benefits. In 2003, the Food and Drug Administration (FDA) approved the claim that nut consumption is associated with areduced risk of heart disease.
This article will discuss the benefits of eating hazelnuts, the nutrition information for hazelnuts, what could lower their nutritional value of hazelnuts, and who should not eat hazelnuts.
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Benefits of Munching on Raw Hazelnuts
In addition to being delicious andsodium-free, hazelnuts have a number of associated health benefits.
Nutrition
Hazelnuts are a source of a variety of vitamins, minerals, phytosterols, andantioxidantssuch as:
Weight Management
Long-term nut consumption has been associated with lower weight gain and lower overweight or obesity.
Proposed reasons for this link include:
Reduced Cardiovascular Risk Factors
Frequent nut consumption has been associated with a lower risk of coronary heart disease (CHD) and with reduced cardiovascular risk factors such as:
Some randomized controlled trials have found that consumption of nuts may contribute to the following:
Hazelnuts specifically have also been associated with CVD prevention. Their monounsaturated fats may protect low-density lipoproteins (LDLs) against oxidation. They are also rich in bioactive substances that could have anti-atherogenic(plaque forming in the arteries) effects.
A Bayesian meta-analysis found that the consumption of hazelnuts can helplower LDL cholesterol (“bad cholesterol”)anddecrease total cholesterol. No significant effects on high-density lipoprotein (HDL) cholesterol (“good cholesterol”) were noted.
Hazelnut’s positive effects on lipid levels may be because it is the second highest of the nuts in monounsaturated fatty acids. Like olive oil, hazelnuts are rich in monounsaturated fatty acids and lower in omega-6 polyunsaturated and saturated fatty acids. Their various micronutrients, bioactive substances, and dietary fiber content may also play a role.
Satisfies Hunger
Nuts such as hazelnuts can be quite effective at satisfying your appetite because of their richness infiberand protein. They can also replace snacks that have fewer health benefits.
Part of the Mediterranean Diet
Nuts, including hazelnuts, are an important part of theMediterranean diet, a diet high in plant-based foods, whole grains, healthy fats like olive oil and low in dairy, fish, and poultry (and especially low in red meat), while being void of processed foods.
In the Mediterranean diet, hazelnuts can be used in a variety of ways, including whole (fresh or roasted), as a flour used to make bread or pasta, in sweets, or as an oil.
Digestive Health
Theinsoluble fiberin hazelnuts can help the intestines absorb water and increase the bulk of waste products, which speeds their passage and expulsion. This can help preventconstipationand may reduce the risk of onset of some digestive system cancers.
Hazelnuts Are Not Health CareWhile hazelnuts have health benefits, they are not medication, and they are not a substitute for proper medical care. Always talk to your healthcare provider about your symptoms, conditions, and concerns.
Hazelnuts Are Not Health Care
While hazelnuts have health benefits, they are not medication, and they are not a substitute for proper medical care. Always talk to your healthcare provider about your symptoms, conditions, and concerns.
Nutrition Facts for a Handful of Hazelnuts
A 1-ounce or 28.35 gram (g) serving of hazelnuts (approximately 21 kernels) contains the following nutrients:
Are There Nutritional Differences Between Raw and Roasted Hazelnuts?
Hazelnuts can be eaten raw or toasted, and with or without the husk.
Roasting can cause changes, including:
Roasting does not result in a significant change in:
What Lowers the Nutritional Value of Hazelnuts
Some studies have found that the hazelnut husk is high in antioxidants. The husk comes off on its own after roasting and is usually removed and discarded. The authors of a 2023 study suggest keeping the husk on or consuming it separately to retain theseantioxidantsmay be beneficial.
Salted hazelnuts increase sodium intake, which can contribute to the development of high blood pressure. It can also dry out the mouth lining and cause slight inflammation. Try to look for unsalted hazelnuts.
Hazelnuts are often processed and included in foods such as spreads or other sweets. While hazelnuts are nutritious, watch for added:
Who Shouldn’t Eat Hazelnuts
Hazelnuts are part of thetree nut family, along with nuts such as:
Having anallergy to one tree nutdoesn’t necessarily mean you will be allergic to other tree nuts, but this often is the case. Additionally, about 30% of people who have a peanut allergy also have a tree nut allergy.
If you have an allergy to peanuts or other tree nuts, talk to your healthcare provider or allergist before consuming hazelnuts. Likewise, if you areallergic to hazelnuts, talk to your healthcare provider or allergist before consuming other tree nuts or peanuts.
If you have never tried hazelnuts before, start with a small amount to rule out a reaction.Eating too many nuts can lead to food toxicity, which can have symptoms that range from mild to severe illness.
Myths About Who Shouldn’t Eat Nuts
It was once recommended that people withdiverticula(small pouches in the colon) should avoid nuts and seeds to preventdiverticulitis(inflammation of the diverticula). This is no longer a blanket recommendation. The fiber in nuts and seeds is beneficial for gut health. If you have diverticula, talk to a healthcare provider about eating nuts.
There is some debate about whether eating a high amount of nuts is likely to cause weight gain. Nuts are calorie-dense, so some recommendations suggest eating no more than one or two handfuls a day to avoid weight gain.
Some research conflicts with this advice. It has found that rather than causingweight gain, higher nut consumption can help prevent weight gain.
Both sides of the debate cite the potential for nuts to replace other foods as playing a role. It seems that if eating a higher level of nuts leads to a reduction in other important, lower-calorie nutritious foods, weight gain may result.
If eating nuts replaces other less healthful foods, such as processed meats or refined grain products, weight gain is less likely. It is important to look at your entire diet, not just focus on nuts specifically.
Summary
Hazelnuts have a number of health benefits, including being nutritious, helping with weight management, reducing cardiovascular risk factors, satisfying hunger, being part of theMediterranean diet, and contributing to digestive health.
Look for hazelnuts without additives such as salt, sugar, or fat.
There is an association between allergies to hazelnuts, tree nuts, andpeanuts. If you have an allergy to any of these, talk to a healthcare provider or allergist before consuming other nut products.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.International Tree Nut Council Nutrition Research & Education Foundation.Nut facts hazelnuts.Rondanelli M, Nichetti M, Martin V, et al.Phytoextracts for human health from raw and roasted hazelnuts and from hazelnut skin and oil: a narrative review.Nutrients. 2023;15(11):2421. doi:10.3390/nu15112421Arbor Day Foundation.Learn about the nutritional benefits of hazelnuts.Jackson CL, Hu FB.Long-term associations of nut consumption with body weight and obesity.The American Journal of Clinical Nutrition. 2014;100:408S-411S. doi:10.3945/ajcn.113.071332Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035Perna S, Giacosa A, Bonitta G, et al.Effects of hazelnut consumption on blood lipids and body weight: a systematic review and bayesian meta-analysis.Nutrients. 2016;8(12):747. doi:10.3390/nu8120747University Hospitals.Can you overdose on nuts?Department of Agriculture.Nuts, hazelnuts or filberts.American Academy of Allergy, Asthma & Immunology.Everything you need to know about tree nut allergy.Harvard Health.Avoiding nuts and seeds for better gut health? You shouldn’t.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.International Tree Nut Council Nutrition Research & Education Foundation.Nut facts hazelnuts.Rondanelli M, Nichetti M, Martin V, et al.Phytoextracts for human health from raw and roasted hazelnuts and from hazelnut skin and oil: a narrative review.Nutrients. 2023;15(11):2421. doi:10.3390/nu15112421Arbor Day Foundation.Learn about the nutritional benefits of hazelnuts.Jackson CL, Hu FB.Long-term associations of nut consumption with body weight and obesity.The American Journal of Clinical Nutrition. 2014;100:408S-411S. doi:10.3945/ajcn.113.071332Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035Perna S, Giacosa A, Bonitta G, et al.Effects of hazelnut consumption on blood lipids and body weight: a systematic review and bayesian meta-analysis.Nutrients. 2016;8(12):747. doi:10.3390/nu8120747University Hospitals.Can you overdose on nuts?Department of Agriculture.Nuts, hazelnuts or filberts.American Academy of Allergy, Asthma & Immunology.Everything you need to know about tree nut allergy.Harvard Health.Avoiding nuts and seeds for better gut health? You shouldn’t.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
International Tree Nut Council Nutrition Research & Education Foundation.Nut facts hazelnuts.Rondanelli M, Nichetti M, Martin V, et al.Phytoextracts for human health from raw and roasted hazelnuts and from hazelnut skin and oil: a narrative review.Nutrients. 2023;15(11):2421. doi:10.3390/nu15112421Arbor Day Foundation.Learn about the nutritional benefits of hazelnuts.Jackson CL, Hu FB.Long-term associations of nut consumption with body weight and obesity.The American Journal of Clinical Nutrition. 2014;100:408S-411S. doi:10.3945/ajcn.113.071332Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035Perna S, Giacosa A, Bonitta G, et al.Effects of hazelnut consumption on blood lipids and body weight: a systematic review and bayesian meta-analysis.Nutrients. 2016;8(12):747. doi:10.3390/nu8120747University Hospitals.Can you overdose on nuts?Department of Agriculture.Nuts, hazelnuts or filberts.American Academy of Allergy, Asthma & Immunology.Everything you need to know about tree nut allergy.Harvard Health.Avoiding nuts and seeds for better gut health? You shouldn’t.
International Tree Nut Council Nutrition Research & Education Foundation.Nut facts hazelnuts.
Rondanelli M, Nichetti M, Martin V, et al.Phytoextracts for human health from raw and roasted hazelnuts and from hazelnut skin and oil: a narrative review.Nutrients. 2023;15(11):2421. doi:10.3390/nu15112421
Arbor Day Foundation.Learn about the nutritional benefits of hazelnuts.
Jackson CL, Hu FB.Long-term associations of nut consumption with body weight and obesity.The American Journal of Clinical Nutrition. 2014;100:408S-411S. doi:10.3945/ajcn.113.071332
Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035
Perna S, Giacosa A, Bonitta G, et al.Effects of hazelnut consumption on blood lipids and body weight: a systematic review and bayesian meta-analysis.Nutrients. 2016;8(12):747. doi:10.3390/nu8120747
University Hospitals.Can you overdose on nuts?
Department of Agriculture.Nuts, hazelnuts or filberts.
American Academy of Allergy, Asthma & Immunology.Everything you need to know about tree nut allergy.
Harvard Health.Avoiding nuts and seeds for better gut health? You shouldn’t.
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