Raw hazelnuts achieve a strong FoodScore of 85/100, primarily driven by their excellent nutritional density and status as a whole food. The significant fiber content, at 8.41g per 100g, earns a substantial bonus, supporting digestive health and satiety. Protein also contributes positively, with 13.49g per 100g. Hazelnuts are particularly rich in essential micronutrients, including magnesium (155.8mg, 37% DV), iron (3.47mg, 19% DV), potassium (635.9mg, 14% DV), calcium (134.7mg, 10% DV), and zinc (2.33mg, 21% DV), which collectively add a significant bonus to the score. Their favorable fat profile, being free of saturated and trans fats, also contributes positively. As a NOVA class 1 food, raw hazelnuts are recognized as unprocessed, further boosting their score. The bonus cap limits the total positive impact, but even with this, their inherent nutritional value shines through. There are no penalties for added sugar, sodium, or unhealthy fats, reinforcing their high score.
Health benefits
What the nutrients in hazelnuts raw actually do for you, grounded in established dietary science.
Supports Heart Health
Hazelnuts contribute to cardiovascular health due to their beneficial fat profile and mineral content. They are free of saturated and trans fats, which are dietary components linked to increased risk of heart disease. Furthermore, hazelnuts provide 635.9mg of potassium and 155.8mg of magnesium per 100g. These minerals are important for blood pressure regulation and maintaining a healthy heart rhythm. Dietary guidelines emphasize the role of whole foods rich in these nutrients for overall heart well-being. Including hazelnuts as part of a balanced diet can be a simple way to support your heart.
Aids Blood Sugar Management
The high fiber content in raw hazelnuts can be beneficial for blood sugar management. With 8.41g of fiber per 100g, hazelnuts help slow down the absorption of sugars into the bloodstream, preventing rapid spikes. This effect is particularly helpful for individuals managing blood sugar levels or seeking to maintain stable energy throughout the day. As a minimally processed (NOVA 1) food with no added sugar, hazelnuts are a smart choice for a snack or ingredient that supports metabolic health. Incorporating fiber-rich foods like hazelnuts can contribute to better glycemic control.
Promotes Gut Health
Raw hazelnuts are an excellent source of dietary fiber, which is crucial for a healthy digestive system. The 8.41g of fiber per 100g acts as a prebiotic, feeding beneficial gut bacteria and supporting a diverse gut microbiome. A healthy gut is linked to numerous aspects of overall health, including immune function and nutrient absorption. Regular intake of fiber-rich foods helps maintain bowel regularity and can prevent common digestive issues. Adding hazelnuts to your diet can be a simple way to boost your fiber intake and support your gut.
Supports Bone Health
Hazelnuts provide several minerals important for maintaining strong bones. A 100g serving offers 134.7mg of calcium, which is a fundamental building block of bone tissue. Additionally, they contain 155.8mg of magnesium, a mineral that plays a key role in bone formation and density, and helps regulate calcium levels. The NIH lists both calcium and magnesium as critical for skeletal integrity. While not a sole source, incorporating hazelnuts into a diet rich in other bone-supporting nutrients can contribute to long-term bone health.
Contributes to Energy and Muscle Function
Hazelnuts offer a notable amount of protein and essential minerals that support energy production and muscle function. With 13.49g of protein per 100g, they contribute to muscle repair and growth, especially important for active individuals. The 3.47mg of iron (19% DV) is vital for oxygen transport in the blood, which directly impacts energy levels and can prevent fatigue. Furthermore, 155.8mg of magnesium (37% DV) is involved in over 300 enzymatic reactions, including those critical for muscle contraction and nerve function. Including hazelnuts can help fuel your body and support physical performance.
Raw hazelnuts score very well due to their rich micronutrient profile and high fiber content, making them a nutritious whole food choice.
How to eat it
Raw hazelnuts are a versatile and nutritious addition to the US diet, often enjoyed as a snack or incorporated into various dishes. Their rich, slightly sweet flavor makes them suitable for both sweet and savory applications. A typical serving size is around 30g (about a quarter cup), providing a good balance of healthy fats, fiber, and protein.
Store raw hazelnuts in an airtight container in a cool, dark place or refrigerate to prevent rancidity and extend freshness.
Toast hazelnuts lightly in a dry pan or oven to enhance their flavor and make their skins easier to remove, if desired.
Add chopped hazelnuts to oatmeal, yogurt, salads, or stir-fries for added crunch and nutrition.
Blend raw hazelnuts into smoothies or homemade nut butters for a creamy texture and nutrient boost.
Pair hazelnuts with fruits like apples or pears for a balanced and satisfying snack that combines fiber and healthy fats.
Things to keep in mind
Hazelnuts are a common tree nut allergen. Individuals with tree nut allergies should avoid hazelnuts to prevent severe allergic reactions, which can include anaphylaxis. For those without allergies, consuming very large quantities may lead to mild gastrointestinal discomfort due to their high fiber content, though this is uncommon at typical serving sizes. There are no widely documented drug interactions or specific populations for whom hazelnuts are contraindicated at normal dietary intake.
Reader questions
Are raw hazelnuts healthy?
Yes, raw hazelnuts are very healthy. They score 85/100 on FoodScore, indicating a very good nutritional profile. They are rich in fiber (8.41g per 100g), protein (13.49g per 100g), and essential minerals like magnesium (37% DV) and iron (19% DV). They also contain no added sugar or sodium.
Are raw hazelnuts good for heart health?
Raw hazelnuts are beneficial for heart health. They contain no saturated or trans fats and provide potassium (635.9mg) and magnesium (155.8mg), which are important for maintaining healthy blood pressure and overall cardiovascular function. Their fiber content also supports a healthy lipid profile.
Are raw hazelnuts processed?
No, raw hazelnuts are considered minimally processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed foods. This indicates they retain their natural nutritional integrity without significant industrial alteration.
How can I incorporate raw hazelnuts into my diet?
You can easily add raw hazelnuts to your diet. They are great as a snack on their own, or you can chop them and sprinkle them over oatmeal, yogurt, salads, or roasted vegetables. They also blend well into smoothies, pesto, or homemade granola.
What are some good alternatives to raw hazelnuts?
If you're looking for alternatives, other nuts like almonds, walnuts, or pecans offer similar nutritional benefits, including healthy fats, fiber, and protein. Seeds such as pumpkin seeds or sunflower seeds can also provide a good source of micronutrients and healthy fats.
Do raw hazelnuts help with weight management?
Raw hazelnuts can support weight management due to their high fiber (8.41g) and protein (13.49g) content. These nutrients contribute to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. However, they are calorie-dense, so portion control is important.
What nutrients are raw hazelnuts particularly high in?
Raw hazelnuts are notably high in several key micronutrients. A 100g serving provides 37% of the Daily Value for magnesium, 21% for zinc, and 19% for iron. They also offer significant amounts of potassium (635.9mg) and calcium (134.7mg), contributing to various bodily functions.