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.
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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