Derived from: Hazel plant
Availability: September and October
Color: Cinnamon colored shell and white-yellowish flesh
Taste: Sweet flavored
Shape: A corn-shaped nuts
Saturated Fat: High
Fiber: Very High
Main vitamin: Vitamin E and Folate
Main mineral: Iron and Phosphorus
Best time is to eat in the morning as breakfast or mid-day snacks.
12 to 15 medium size hazelnuts are enough for a day.
How to buy
Look for nuts that are full and heavy in appearance because withered nuts are usually lighter in weight.
Avoid moldy, damaged, shriveled, or discolored nuts as they are no longer fit for consumption.
Store hazelnuts in a cool, dark, and dry place; must protect them from heat, light, and moisture.
Shelled nuts place in an airtight container in a refrigerator stay fresh and flavorful for up to 8 months, whereas freezer ones stay fresh and flavorful for a year.
Unshelled nuts in an airtight container stay fresh for 6 months in a refrigerator and 9 months in a freezer.
- Eaten raw or roasted
- Added to savory dishes
- Sprinkle them on various dishes
- Use its oil
- Try hazelnut butter
Note: Hazelnuts are best served with beans as they highlight each other’s protein content.
Nutritional value per 100 g (3.5 oz)
|Energy||2,629 kJ (628 kcal)|
|Dietary fiber||9.7 g|
|Vitamin A equiv. beta-Carotene lutein zeaxanthin||0% 1 μg 0% 11 μg 92 μg|
|Thiamine (B1)||56% 0.643 mg|
|Riboflavin (B2)||9% 0.113 mg|
|Niacin (B3)||12% 1.8 mg|
|Pantothenic acid (B5)||18% 0.918 mg|
|Vitamin B6||43% 0.563 mg|
|Folate (B9)||28% 113 μg|
|Vitamin C||8% 6.3 mg|
|Vitamin E||100% 15.03 mg|
|Vitamin K||14% 14.2 μg|
|Calcium||11% 114 mg|
|Iron||36% 4.7 mg|
|Magnesium||46% 163 mg|
|Manganese||294% 6.175 mg|
|Phosphorus||41% 290 mg|
|Potassium||14% 680 mg|
|Selenium||3% 2.4 μg|
|Sodium||0% 0 mg|
|Zinc||26% 2.45 mg|
*Units: μg = micrograms, mg = milligrams
To be continued…