Hazelnut: 6 Health Benefits, Nutrition Info & Recipes

Hazelnuts can offer several health benefits like helping to reduce LDL cholesterol, preventing anemia, maintaining bone health and promoting liver metabolism. They are rich in antioxidants and nutrients like  iron, phosphorus, folic acid, calcium, magnesium and B vitamins.

Furthermore, hazelnuts are an excellent source of energy due to their high fat and protein content. They are a great option for increasing physical stamina for your day-to-day activities.

Hazelnuts have a smooth shell and an edible seed inside. They can be consumed in their natural form, and added to yogurt, fruit, and salads, or used in recipes for granola, smoothies or milk.

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Health benefits

The main health benefits of consuming hazelnuts are:

1. Promoting cardiovascular health

Because it is high in healthy fats and fiber, hazelnuts can help to reduce LDL cholesterol and triglyceride levels, as well as increase HDL cholesterol levels. This can prevent the development of cardiovascular diseases, such as a heart attack or atherosclerosis.

Furthermore, due to the vitamin E, magnesium, folic acid and potassium found in hazelnuts, this food can also reduce inflammation, and help to manage blood pressure.

2. Improving brain function and memory

Hazelnuts are rich in folic acid, magnesium and zinc, which are micronutrients that are essential for the transmission of nerve impulses. Therefore, consuming hazelnuts is a great way to optimize learning and memories, making it a great snack option for school-age children or older adults with memory problems.

3. Managing blood sugar

Hazelnuts are high in fiber and contain many nutrients, such as oleic acid and magnesium. Therefore, they can be consumed to manage blood sugar levels and improve insulin sensitivity. Therefore, hazelnuts are a great snack option for diabetics.

4. Promoting weight loss

Hazelnuts are an oilseed which are high in fiber and can help to keep you full. Therefore, consuming them in small quantities as a part of a snack can help to promote weight loss and manage appetite. You should aim to consume 30 g portions of hazelnuts as part of a weight loss diet. 

Also recommended: Weight Loss Diet: Best Foods to Eat, Avoid & Meal Plan tuasaude.com/en/weight-loss-diet

5. Preventing cancer

Hazelnuts are a great source of antioxidants, vitamins and minerals which naturally contain anti-cancer properties. This dried fruit has a specific antioxidant known as proanthocyanidins, which can help to protect cells from oxidative stress.

Furthermore, its vitamin E and manganese content can help to protect against cellular damage that can gradually lead to cancer.

6. Increasing energy and stamina

Hazelnuts are an excellent source of energy due to their large amount of fats. They are also high in protein, making them a good option for increasing physical and mental stamina during the day.

Furthermore, hazelnuts can help to improve physical performance due to their high mineral content, like potassium and magnesium, which can optimal good muscle function.

Nutritional information

The following table outlines the nutritional information for every 100 grams of hazelnuts:

Components Quantity per 100 g of hazelnuts
Energy 689 calories
Protein 14 g

66.3 g

Carbohydrates 6 g
Fiber 6.1 g
Vitamin E 25 mg
Vitamin B3 5.2 mg
Vitamin B6 0.59 mg
Vitamin B1 0.3 mg
Vitamin B2 0.16 mg
Folic acid 73 mcg
Potassium 730 mg
Calcium 250 mg
Phosphorus 270 mg
Magnesium 160 mg
Iron 3 mg
Zinc 2 mg

It is important to mention that to obtain all the benefits, hazelnuts must be part of a balanced and healthy diet.

Healthy recipes

Some easy recipes you can make at home in order to include hazelnuts in your diet are:

1. Hazelnut cream


  • 250 g of hazelnuts
  • 20 g of cocoa powder
  • 2 tablespoons of coconut sugar


Place the hazelnuts in the preheated oven at 180ºC (or 250ºF) and bake for around 10 minutes or until they are golden. Then, place the hazelnuts in a food processor or blender and blend until creamy.

Then, add the cocoa powder and coconut sugar, passing the mixture through the processor or blender again. Then, place the cream in a glass container and consume as desired.

2. Hazelnut milk


  • 1 cup of hazelnuts
  • 2 teaspoons of vanilla extract
  • 1 pinch of sea salt (optional)
  • 1 teaspoon of cinnamon, nutmeg or cocoa powder (optional)
  • 3 cups of water


Soak the hazelnuts in water for at least 8 hours. Then, wash the hazelnuts and mix them in a blender along with the other ingredients, to add flavor. Strain to obtain the fluid, and store it in a glass jar or bottle.

3. Hazelnut Butter


  • 2 cups of hazelnuts
  • ¼ cup of vegetable oil, like canola


Preheat the oven to 180ºC (ir 350ºF) and then place the hazelnuts on a tray and place them in the oven. roast for 15 minutes or until the skin begins to fall off the hazelnuts or until the hazelnuts are golden in color.

Place the hazelnuts in a clean cloth, wrap them and let them rest for 5 minutes. Then, remove the skin from the hazelnuts and let them rest for another 10 minutes, until they cool completely. Finally, place the hazelnuts in a food processor or blender, add the olive oil and blend until the mixture has a texture similar to that of peanut butter.

4. Chicken salad with hazelnuts


  • 200 g of grilled chicken
  • 1 medium apple cut into thin slices
  • 1/3 cup of oven-roasted hazelnuts
  • ½ cup of onion
  • 1 lettuce, washed and separated into leaves
  • Cherry tomatoes
  • 2 tablespoons of water
  • 4 teaspoons of balsamic vinegar
  • ½ teaspoon of salt
  • 1 clove of garlic
  • 1 pinch of paprika
  • ¼ cup of olive oil


Blend the hazelnuts, 2 tablespoons of onion, water, salt, garlic, balsamic vinegar and paprika in a food processor or blender. Gradually add a drizzle of olive oil and set aside.

In a large container, place the lettuce leaves, the rest of the onion and ½ cup of the previously-made sauce. Stir and then add the cherry tomatoes cut into halves and add the apple slices. Then pour the rest of the sauce over it.