Basic Information
- Common Name: Hazelnuts or Filberts
- Scientific Name: Corylus avellana
- Category: Nut
Varieties
There are many cultivars of hazelnuts, including ‘Barcelona’, ‘Butler’, ‘Corylus maxima’, ‘Ennis’, and ‘Filbert’. The characteristics and flavors can vary slightly between varieties, but they are all generally similar in nutritional profile and culinary use.
Nutritional Information
Macronutrients (per 100g of raw hazelnuts)
- Carbohydrates: Approximately 26.5g
- Proteins: About 13.5g
- Fats: 53.5g
Micronutrients
Raw hazelnuts are a rich source of vitamins and minerals, notably:
- Vitamins: High in Vitamin E, and contain significant amounts of Thiamin (B1), Riboflavin (B2), Niacin (B3), and Vitamin B6.
- Minerals: Excellent source of Magnesium, Phosphorus, Potassium, Iron, Calcium, and particularly high in Manganese and Copper.
Phytonutrients
Raw hazelnuts (or filberts) are not only delicious but also packed with beneficial phytonutrients that contribute to their health-promoting properties. These compounds include antioxidants and anti-inflammatory agents that support heart health, reduce inflammation, and may lower the risk of certain diseases. Here’s an overview of the key phytonutrients found in raw hazelnuts:
Antioxidants
- Vitamin E (Tocopherols): Hazelnuts are an excellent source of vitamin E, a powerful antioxidant that helps protect cells from oxidative damage caused by free radicals. This can contribute to reducing the risk of chronic diseases and supports skin health.
- Phenolic Compounds: These include flavonoids and proanthocyanidins, which have strong antioxidant and anti-inflammatory properties. They can help improve heart health and reduce the risk of cardiovascular diseases.
Flavonoids
- Quercetin: Known for its antioxidant and anti-inflammatory effects, quercetin can help reduce blood pressure and improve heart health.
- Kaempferol: This flavonoid has been linked to reduced risk of chronic diseases thanks to its antioxidant properties.
Tannins
- Hazelnuts contain tannins, which are polyphenolic compounds known for their antioxidant properties. While tannins are more commonly noted for their role in the taste and astringency of foods, they also contribute to the nut’s health benefits.
Fatty Acids
- Oleic Acid: A monounsaturated fat that is beneficial for heart health. It can help lower levels of bad LDL cholesterol without affecting good HDL cholesterol.
- Linoleic Acid: An essential omega-6 fatty acid that supports skin health and may contribute to anti-inflammatory responses.
Phytosterols
- Beta-Sitosterol: Hazelnuts contain phytosterols like beta-sitosterol, which have been shown to lower cholesterol levels by inhibiting its absorption in the intestines. This contributes to a reduced risk of heart disease.
Minerals with Antioxidant Properties
- Manganese and Copper: These minerals serve as cofactors for antioxidant enzymes like superoxide dismutase, which helps neutralize free radicals in the body.
Fiber
- Dietary Fiber: Although not a phytonutrient, the fiber in hazelnuts aids in digestive health, helps maintain blood sugar levels, and contributes to satiety, potentially aiding in weight management.
The combination of these phytonutrients in hazelnuts makes them a valuable addition to a healthy diet. Their consumption can contribute to antioxidant defenses, support heart health, and potentially reduce the risk of various chronic diseases. However, like all nuts, hazelnuts are calorie-dense, so they should be eaten in moderation as part of a balanced diet.
Calorie Count
There are about 641 calories per 100 grams of raw hazelnuts.
Glycemic Index
Hazelnuts have a low glycemic index (GI), estimated to be under 15, making them a favorable option for blood sugar management.
Physical Characteristics
- Color: Light brown skin with a creamy-white to light brown flesh.
- Shape: Spherical to oval, slightly flattened.
- Size: About 1 to 2 cm in diameter.
- Texture: Hard shell with a smooth, edible kernel that’s crunchy and then becomes creamy when chewed.
Culinary Uses
Hazelnuts are versatile in culinary applications:
- Common Dishes: Often used in baked goods like pastries, cookies, and cakes. Hazelnuts are also a key ingredient in chocolate confections and spreads (notably Nutella).
- Preparation Methods: Can be eaten raw, roasted, chopped, ground into meal, or processed into oil or paste.
- Suitable Pairings: Pairs well with chocolate, coffee, fruits like apples and pears, and spices such as cinnamon and vanilla.
Geographical Information
- Origin: Hazelnuts are native to Asia Minor, from where they spread to Italy, Spain, and the rest of Europe. They have been consumed by humans for thousands of years.
- Primary Growing Regions: Major producers include Turkey, Italy, and the United States (particularly Oregon), with Turkey being the largest producer globally.
- Seasonal Availability: Hazelnuts are typically harvested in the fall, but they are available year-round in stores, either in-shell or shelled.
| proximates: | |
| Water | 4.31 g |
| Energy (Atwater General Factors) | 641 kcal |
| Energy (Atwater Specific Factors) | 602 kcal |
| Nitrogen | 2.55 g |
| Protein | 13.5 g |
| Total lipid (fat) | 53.5 g |
| Ash | 2.21 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 26.5 g |
| Fiber, total dietary | 8.4 g |
| Minerals: | |
| Calcium, Ca | 135 mg |
| Iron, Fe | 3.46 mg |
| Magnesium, Mg | 156 mg |
| Phosphorus, P | 321 mg |
| Potassium, K | 636 mg |
| Sodium, Na | <2.5 mg |
| Zinc, Zn | 2.33 mg |
| Copper, Cu | 141 mg |
| Manganese, Mn | 6.06 mg |
| Selenium, Se | <3 µg |
