Hazelnuts are a delicious, versatile ingredient that can be used in a variety of dishes. One serving of natural, unroasted hazelnuts contains 628 calories, making it a perfect source of energy for people who need to stay fueled throughout their day.
In addition to being a great source of energy, hazelnuts also provide a wealth of nutritional benefits. They are rich in protein, fiber, and healthy fats, as well as several essential vitamins and minerals such as vitamin E, magnesium, and calcium.
In this article, we'll explore some practical tips and strategies for incorporating hazelnuts into your diet for optimal health and wellness.
Sources of Hazelnuts
Hazelnuts are grown all over the world, with the vast majority of them coming from Turkey, which is responsible for over 75% of global production. Other top producers include Italy, Spain, and the United States. In the US, the majority of hazelnuts are grown in the Pacific Northwest region, particularly in the states of Oregon and Washington. Hazelnuts can also be purchased from specialty food stores and online retailers. When buying hazelnuts, it's important to look for ones that are fresh and free from any signs of mold or damage.
One serving of natural, unroasted hazelnuts (about 1/4 cup) contains approximately 628 calories, 17 grams of protein, 17 grams of carbohydrates, and 16 grams of fiber. Hazelnuts are also a great source of healthy fats, with about 27 grams of monounsaturated and polyunsaturated fats per serving. In addition to providing a good macronutrient profile, hazelnuts also contain several essential vitamins and minerals. One serving provides approximately 46% of the daily recommended intake of vitamin E, 11% of magnesium, and 5% of calcium. Overall, hazelnuts are a nutritionally dense food that can provide a variety of health benefits when consumed as part of a balanced diet.
Health Benefits
Consuming hazelnuts on a regular basis may provide several health benefits, particularly when it comes to heart health. Studies have shown that eating hazelnuts can help lower cholesterol levels, reduce inflammation, and improve blood vessel function, all of which are important for maintaining a healthy cardiovascular system. Hazelnuts may also have anti-inflammatory properties, which could be beneficial for people with conditions such as arthritis or asthma. Additionally, the high fiber content of hazelnuts can help regulate digestion, promote satiety, and prevent overeating. Overall, incorporating hazelnuts into your diet can be a great way to support your overall health and well-being.
Possible Risks
While hazelnuts are generally considered safe and healthy for most people, there are some potential risks to be aware of. For example, some people may be allergic to hazelnuts, which can cause symptoms such as itching, hives, and difficulty breathing. Hazelnuts are also high in calories, so they should be consumed in moderation for people who are trying to lose weight or maintain a healthy weight. If you have any concerns about consuming hazelnuts, it's always best to speak with your healthcare provider.
Serving Suggestions
Hazelnuts can be enjoyed in a variety of ways, from snacking on them raw to incorporating them into cooked dishes. Here are some serving suggestions to help you get started:
- Roast hazelnuts in the oven at 350 degrees for 10-15 minutes, then chop and sprinkle over salads or roasted vegetables
- Add chopped hazelnuts to your morning oatmeal or yogurt for added protein and crunch
- Make your own homemade Nutella by blending roasted hazelnuts with cocoa powder, coconut oil, and a touch of honey
The possibilities are endless when it comes to incorporating hazelnuts into your favorite dishes and snacks!
Hazelnuts vs Other Nuts
Compared to other nuts, hazelnuts are a great choice due to their rich flavor and impressive nutrient profile. Here's how they stack up against some of the most popular nuts:
- Almonds: While almonds are a good source of protein and healthy fats, hazelnuts contain more overall protein, fiber, and vitamins and minerals.
- Cashews: Cashews are also a good source of protein and healthy fats, but they tend to be higher in calories and lower in fiber than hazelnuts.
- Walnuts: Walnuts are a good source of omega-3 fatty acids, but they are lower in protein and fiber than hazelnuts.
Overall, hazelnuts are a delicious and nutritious choice when it comes to snacking on nuts.
In addition to being available in their natural, unroasted form, hazelnuts can also be found in a variety of other forms. Here are some examples:
- Hazelnut butter: Similar to peanut butter, hazelnut butter can be spread on toast, used as a dip for fruit, or added to smoothies for extra flavor and protein.
- Hazelnut flour: Made by grinding hazelnuts into a fine powder, hazelnut flour can be used in gluten-free baking recipes or as a low-carb substitute for traditional flour.
- Hazelnut oil: A flavorful and fragrant oil that can be used for cooking or as a finishing oil for salads and other dishes.
Experimenting with different forms of hazelnuts can be a fun and tasty way to add variety to your diet!
Hazelnuts in Recipes
Hazelnuts are a versatile ingredient that can be used in a wide range of recipes, from sweet to savory. Here are some ideas to get you started:
- Hazelnut-crusted salmon: Combine chopped hazelnuts with breadcrumbs and fresh herbs, then coat salmon fillets and bake in the oven for a delicious and healthy dinner.
- Hazelnut and pear salad: Toss toasted hazelnuts with fresh greens, sliced pear, and a simple vinaigrette for a flavorful and satisfying salad.
- Hazelnut chocolate chip cookies: Add chopped hazelnuts to your favorite chocolate chip cookie recipe for an extra layer of flavor and crunch.
The possibilities are endless when it comes to incorporating hazelnuts into your favorite recipes!
Hazelnuts as a Snack
Snacking on hazelnuts is a great way to stay full and energized throughout the day. Here are some ideas for incorporating hazelnuts into your snacking routine:
- Raw hazelnuts: Snack on a handful of raw hazelnuts for a quick and easy snack.
- Hazelnut trail mix: Mix together hazelnuts, dried fruit, and your favorite seeds for a healthy and satisfying trail mix.
- Hazelnut hummus: Blend hazelnuts with chickpeas, garlic, and lemon juice for a tasty and protein-packed dip.
Whether you enjoy them raw or in a snack mix, hazelnuts make a delicious and nutritious addition to any snack time.
Buying and Storing Hazelnuts
When buying hazelnuts, it's important to look for ones that are fresh and free from any signs of mold or damage. It's also a good idea to buy hazelnuts in small quantities, as they can quickly go rancid if not stored properly. To store hazelnuts, place them in an airtight container in the fridge or freezer. Hazelnuts will keep for several months in the freezer, and up to a month in the fridge. By following these simple tips, you can ensure that your hazelnuts stay fresh and delicious for as long as possible.
Hazelnuts are a nutritionally dense food that can provide a variety of health benefits when consumed as part of a balanced diet.
5 FAQ about Serving Hazelnuts, Natural (Unroasted) and Their Nutritional Content
1. What is the nutritional content of one serving of natural, unroasted hazelnuts?
One serving, which is equal to approximately one ounce or 21 whole kernels, contains 628 calories, 17 grams of protein, 17 grams of carbohydrates, and 13 grams of dietary fiber. It also contains high amounts of vitamins E and B6, manganese, copper, and magnesium, among other nutrients.
2. How do natural, unroasted hazelnuts differ from roasted hazelnuts nutritionally?
Roasting hazelnuts can cause some nutrient loss, particularly for vitamin E content. Roasted hazelnuts may also contain added sodium and oil, which can increase the calorie and fat content. Unroasted hazelnuts, on the other hand, contain all of their natural nutrients and can be a healthier choice.
3. What are the health benefits of eating natural, unroasted hazelnuts?
Hazelnuts are a good source of heart-healthy monounsaturated and polyunsaturated fats, which can help to reduce the risk of heart disease. They also contain antioxidants that may help to reduce inflammation and prevent some chronic diseases. The high fiber content of hazelnuts can also help to regulate digestion and support weight management.
4. How can natural, unroasted hazelnuts be incorporated into a healthy diet?
Hazelnuts can be eaten as a snack on their own or added to cereals, salads, and baked goods for added flavor and nutrition. Hazelnut butter can also be used as a spread or added to smoothies and oatmeal for a protein boost. However, it is important to eat hazelnuts in moderation as they are high in calories and fat.
5. Are there any potential health risks associated with eating natural, unroasted hazelnuts?
Hazelnuts are generally safe to eat for most people. However, some individuals may be allergic to tree nuts, including hazelnuts, and should avoid them. It is also important to store hazelnuts properly to prevent spoilage and contamination.