Hazelnuts (Filberts) – Blanched
Nutritional Profile per 100g Serving:
| Nutrient | Value |
|---|---|
| Energy | 629 kcal |
| Protein | 13.7 g |
| Total Fat | 61.15 g |
| Saturated Fat | 4.669 g |
| Carbohydrates | 17.0 g |
| Fiber | 11.0 g |
| Sugar | 3.49 g |
| Calcium | 149 mg |
| Iron | 3.3 mg |
| Magnesium | 160 mg |
| Phosphorus | 310 mg |
| Potassium | 658 mg |
| Sodium | 0 mg |
| Zinc | 2.2 mg |
| Copper | 1.6 mcg |
| Manganese | 12.65 mg |
| Selenium | 4.1 mcg |
| Vitamin C | 2.0 mg |
| Thiamine (B1) | 0.475 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 1.55 mg |
| Vitamin B6 | 0.585 mg |
| Folate (B9) | 78.0 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 17.5 mg |
| Vitamin D2 | 0.0 mcg |
Overview of Hazelnuts (Filberts)
Blanched hazelnuts, also known as filberts, are an excellent source of healthy fats, protein, and a variety of essential vitamins and minerals. Rich in heart-healthy unsaturated fats, hazelnuts are also a notable source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. With a good dose of protein (13.7 grams per 100 grams), these nuts can contribute to muscle repair and growth, making them a great addition to both vegetarian and non-vegetarian diets alike.
In addition to their macronutrient content, hazelnuts are packed with micronutrients. They offer substantial amounts of magnesium, phosphorus, and potassium, which are vital for bone health, energy production, and proper muscle function. The high levels of antioxidants, including Vitamin E and manganese, help protect cells from oxidative stress, supporting overall well-being.
Health Benefits
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Heart Health: The unsaturated fats in hazelnuts can help maintain healthy cholesterol levels and reduce the risk of heart disease. Their high magnesium content further promotes cardiovascular health by helping regulate blood pressure.
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Bone Strength: Hazelnuts provide a good amount of calcium and phosphorus, both of which play important roles in bone health and density. Incorporating these nuts into your diet can help maintain strong bones.
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Antioxidant Power: Hazelnuts are rich in Vitamin E, which acts as a powerful antioxidant, supporting immune function and protecting the body from free radical damage. The presence of manganese also contributes to antioxidative processes in the body.
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Digestive Health: The high fiber content of hazelnuts aids in maintaining digestive health, preventing constipation, and supporting a balanced gut microbiome.
Allergen Information
Hazelnuts are considered a major allergen. People with nut allergies, particularly tree nut allergies, should avoid consuming hazelnuts. Cross-contamination can also occur during processing, so individuals with sensitivities must read labels carefully.
Dietary Preferences
- Vegetarian and Vegan-Friendly: Hazelnuts are plant-based and suitable for both vegetarian and vegan diets.
- Gluten-Free: Naturally gluten-free, hazelnuts can be included in gluten-free diets.
- Low-Carb & Keto-Friendly: Due to their low carbohydrate content and high fat, hazelnuts fit well into low-carb and ketogenic eating plans.
- Paleo-Friendly: These nuts are also compatible with a Paleo diet, providing a natural and nutrient-rich snack.
Usage Suggestions
- Snack: Enjoy hazelnuts on their own as a nutrient-dense snack, either raw or roasted, to curb hunger and provide a sustained energy boost.
- Baking & Cooking: Hazelnuts can be chopped or ground and incorporated into baked goods, such as cakes, cookies, and muffins. They can also be used in savory dishes, adding a delightful crunch to salads, soups, and vegetable dishes.
- Nut Butters & Spreads: Hazelnut butter is a popular spread, often enjoyed on toast, or used as a base for sauces and smoothies.
- Chocolate Pairings: Hazelnuts pair wonderfully with chocolate, often found in pralines, spreads like Nutella, or chocolate bars.
Conclusion
Blanched hazelnuts are a powerhouse of nutrients, offering healthy fats, a variety of vitamins and minerals, and a good dose of antioxidants. They are not only versatile in cooking and baking but also provide significant health benefits, including support for heart health, bone strength, and digestion. Whether enjoyed as a snack, used in baking, or added to savory dishes, hazelnuts are a delicious and nutritious addition to any diet. However, individuals with nut allergies should exercise caution when consuming hazelnuts.
