Hazelnut characteristics
- Excellent source of monounsaturated fats
- Rich in dietary fibre
- Antioxidant power
- Good source of vitamins and minerals
- Promotes cardiovascular health
Nutritional and caloric values of the hazelnut
100 g of hazelnuts:
- Calories: 628
- Protein: 17g
- Carbohydrates: 7.2g
- Lipids: 56.9g
- Saturated fat: 4.75g
- Monounsaturated: 44.2g
- Polyunsaturated: 5,4g
- Omega-3: 0.05g
- Cholesterol: 0mg
- Fibre: 11.6g
Among the nutrients present in hazelnuts in good quantities, we can mention the following:
- Manganese
- Copper
- Vitamin E
- Magnesium
- Iron
- Vitamin B1
- Phosphorus
- Zinc
- Pantothenic acid
- Vitamin B6
- Folate
The benefits of hazelnuts
- Prevention of chronic diseases
- Monounsaturated fatty acid content
- Antioxidant power
- Beneficial effect on cholesterol levels
- An excellent source of fibre
How to choose the right hazelnuts?
Hazelnuts are often used roasted, either in certain preparations (hazelnut butter or paste) or recipes, or even eaten as they are. Roasting hazelnuts can lead to a maximum reduction of 10% in vitamin E and 14% in phytosterols, depending on the cooking temperature and time. This reduction is minimal and it is always better to eat roasted hazelnuts than not to eat them at all. The fatty acid composition of roasted hazelnuts is not very different from that of raw hazelnuts.
Hazelnuts are available all year round, but are at their best between October and February.
Hazelnut oil: Much sought after for its delicacy, hazelnut oil is best eaten raw in salads, but can also be used in cooking, especially in sweets. Add a few drops to baked potatoes, pasta, candied tomatoes, fish or seafood.
For optimum preservation
Shelled hazelnuts can be stored for several months in a cool, dry place in an airtight container. Although shelled hazelnuts also keep relatively well, it is best to buy small quantities at a time as they are less protected against rancidity. As they are sensitive to moisture, we do not recommend storing them in the fridge, where they can become soft and mouldy.
Contraindications and allergies
Although hazelnuts are excellent for your health, they can cause some problems in certain specific cases. It is a recognised allergen and can cause allergic reactions in sensitive individuals. It should also be restricted by people suffering from urinary stones because of its oxalate content.