Hazelnut Benefits: Eating Them Raw for the Most Nutrients

Medically reviewed by Karina Tolentino, RD

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 of tree 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. Nuts such as hazelnuts have health benefits. In 2003, the Food and Drug Administration (FDA) approved the claim that nut consumption is associated with a reduced 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.

Benefits of Munching on Raw Hazelnuts

In addition to being delicious and sodium-free, hazelnuts have a number of associated health benefits.

Nutrition

Hazelnuts are a source of a variety of vitamins, minerals, phytosterols, and antioxidants such as:

• Dietary fiber

• Plant-based protein

• Monounsaturated and polyunsaturated fats ("healthy fats")
  

• Vitamin E

• Copper

• Manganese

• Vitamin B6

• Magnesium

• Thiamine

• Calcium

• Selenium

• Phosphorus

• Arginine

• Potassium

• Niacin

• Folic acid

Weight Management

Long-term nut consumption has been associated with lower weight gain and lower overweight or obesity.

Proposed reasons for this link include:

• The proteins and fiber in nuts can increase satiety (the content feeling of being full).

• Unsaturated fats may increase oxidation (a change in a chemical substance due to oxygen), which could lead to a decrease in body fat accumulation.

• Protein, fiber, and unsaturated fat content could increase thermogenesis (heat production by the body) and resting energy expenditure.

• Dietary fiber may suppress hunger by delaying gastric emptying and subsequent absorption.

• People who eat nuts regularly often eat less meat and refined carbohydrates (both of which are associated with increased weight gain).
  

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:

• Dyslipidemia (an imbalance of lipids, such as cholesterol, in the blood)

• Type 2 diabetes

• Metabolic syndrome (a combination of factors that lead to heart disease, stroke, and type 2 diabetes)
  

Some randomized controlled trials have found that consumption of nuts may contribute to the following:

• Improve lipid profiles

• Lessen inflammation and oxidative stress

• Improve the function of the endothelium (thin membrane that lines the inside of the heart and blood vessels)

• Decrease insulin resistance (when cells can’t take up glucose from the blood for energy, requiring the pancreas to make more insulin to help in this process)

• Help maintain healthy blood pressure

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 help lower LDL cholesterol ("bad cholesterol") and decrease 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 in fiber and protein. They can also replace snacks that have fewer health benefits.

Part of the Mediterranean Diet

Nuts, including hazelnuts, are an important part of the Mediterranean 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

The insoluble fiber in hazelnuts can help the intestines absorb water and increase the bulk of waste products, which speeds their passage and expulsion. This can help prevent constipation and may reduce the risk of onset of some digestive system cancers.

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:

• Energy: 178 kilocalories (kcal)

• Protein: 4.25 g

• Total lipid (fat): 17.2 g

• Fatty acids, total saturated: 1.26 g

• Fatty acids, total monounsaturated: 13 g

• Fatty acids, total polyunsaturated: 2.24 g

• Ash: 0.649 g

• Carbohydrate, by difference: 4.73 g

• Fiber, total dietary: 2.75 g

• Sugars, total including NLEA: 1.23 g

• Sucrose: 1.19 g

• Glucose: 0.02 g

• Fructose: 0.02 g

• Starch: 0.136 g

• Calcium, Ca: 32.3 milligrams (mg)

• Iron, Fe: 1.33 mg

• Magnesium, Mg: 46.2 mg

• Phosphorus, P: 82.2 mg

• Potassium, K: 193 mg

• Sodium, Na: 0 mg

• Zinc, Zn: 0.695 mg

• Copper, Cu: 0.488 mg

• Manganese, Mn: 1.75 mg

• Selenium, Se: 0.68 micrograms (mcg)

• Vitamin C, total ascorbic acid: 1.79 mg

• Thiamin: 0.182 mg

• Riboflavin: 0.032 mg

• Niacin: 0.51 mg

• Pantothenic acid: 0.26 mg

• Vitamin B6: 0.16 mg

• Folate, total: 32 mcg

• Choline, total: 12.9 mg

• Betaine: 0.113 mg

• Vitamin A, RAE: 0.284 mcg

• Carotene, beta: 3.12 mcg

• Carotene, alpha: 0.851 mcg

• Vitamin A, IU: 5.67 International Units (IU)

• Lutein + zeaxanthin: 26.1 mcg

• Vitamin E (alpha-tocopherol): 4.25 mg

• Tocopherol, beta: 0.094 mg

• Vitamin K (phylloquinone): 4.03 mcg
  

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:

• Higher food safety in terms of reduced aflatoxins (toxins produced by a certain fungus) and allergens

• Increased flavor and color

• Increased crunchiness and crispness

• Increase in gallic acid (an antioxidant and phenolic acid)

• Decrease in concentration of metals

• 10% decrease in the concentration of valine (an amino acid)

• 20% decrease in the concentration of calcium and magnesium

• 90% decrease in potassium

• 90% increase in sodium (salt)

• 50% increase in chromium

Roasting does not result in a significant change in:

• Vitamins

• Folates

• Fatty acids

• Protein

These changes can vary by type of hazelnut, geographic location they're grown in, whether or not the husk is on, and other factors.

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 these antioxidants may 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:

• Sugar

• Fat

• Salt

• Other less nutritious components

Who Shouldn’t Eat Hazelnuts

Hazelnuts are part of the tree nut family, along with nuts such as:

• Almonds

• Brazil nuts

• Cashews

• Pecans

• Pistachios

• Walnuts

Having an allergy to one tree nut doesn'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 are allergic 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 with diverticula (small pouches in the colon) should avoid nuts and seeds to prevent diverticulitis (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 causing weight 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 the Mediterranean 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, and peanuts. If you have an allergy to any of these, talk to a healthcare provider or allergist before consuming other nut products.

Read the original article on Verywell Health.