Hazelnuts

Hazelnuts

Nutritional Information

Here are some of their nutritional benefits that hazel nuts have to offer:

  • Contain over 80% monounsaturated fats (second only to macadamia nuts)
  • High in minerals, most notably manganese, copper, and iron
  • Excellent source of B-complex vitamins
  • 100 grams of hazel nuts contain 100% the recommended daily intake of vitamin E
  • Contain phytosterols, and phenolics – both powerful antioxidants
  • Have more folate than any other nut

Hazel nuts contain the following nutrients (% Daily Value) per 28 grams:

Manganese: 76.5%
Copper: 55%
Vitamin E: 28.5%
Iron: 17%
Phosphorus: 12%
Magnesium: 12%

They contain 178 calories, comprised of 4.73 grams of carbohydrates, 4.24 grams of protein, 17.22 grams of fat, and 2.7 grams of fiber.

Category:

Health Benefits

The heart-healthy monounsaturated fats found in hazel nuts have been shown in numerous studies to help improve blood lipid numbers.

Interesting Facts About Hazel Nuts

  • Over 99% of North American cultivated hazel nuts come from Oregon, as well as the Fraser Valley in British Columbia
  • Over 75% of the worldwide production of hazel nuts originates in Turkey
  • Filberts and cobnuts are the two varieties of hazelnuts, which differ only in shape

Storage Tips for Maximum Shelf Life

Store shelled hazel nuts in a sealed container in the refrigerator for 6-12 months.

How to Enjoy

Enjoy hazel nuts by the handful either raw, or lightly roasted. Here are a few ways to enjoy them:

  • Grind and add to cereals, yogurts and other food dishes
  • Blend in to a rich, creamy nut butter
  • Roast and dip in chocolate
  • Grind, and add to cakes, muffins, cookies, and other baked goods

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