Are Hazelnuts Good for You? 7 Science-Based Health Benefits of Hazelnuts

If you’ve ever wondered whether hazelnuts are good for you, the answer is a resounding yes. These delicious tree nuts, also called filberts, pack an impressive nutritional punch and offer numerous science-backed health benefits. From supporting cardiovascular health to providing powerful antioxidants, hazelnuts deserve a place in your healthy eating plan.

Hazelnuts come from the Corylus tree and are primarily grown in Turkey, Italy, Spain, and the United States. With their sweet, buttery flavor and crunchy texture, they can be enjoyed raw, roasted, or ground into spreads and flours. But beyond their taste, hazelnuts offer remarkable nutritional value that can positively impact your overall health.

However, it’s important to note that people with tree nut allergies should avoid hazelnuts, as they can trigger allergic reactions. For everyone else, incorporating these nuts into your diet can provide substantial health advantages.

1. Exceptional Nutritional Profile

One of the primary reasons hazelnuts are good for you is their outstanding nutrient density. Despite being calorie-rich, they’re loaded with essential vitamins, minerals, and beneficial compounds your body needs.

A single one-ounce serving (approximately 28 grams or 20 whole kernels) of hazelnuts provides:

• Calories: 176
• Protein: 4.2 grams
• Total Fat: 17 grams (mostly healthy fats)
• Carbohydrates: 4.7 grams
• Dietary Fiber: 2.7 grams (11% of daily value)
• Vitamin E: 21% of the Reference Daily Intake (RDI)
• Manganese: 87% of the RDI
• Copper: 24% of the RDI
• Thiamin (Vitamin B1): 12% of the RDI
• Magnesium: 12% of the RDI

Beyond these key nutrients, hazelnuts also contain valuable amounts of vitamin B6, folate, phosphorus, potassium, and zinc. They’re particularly rich in heart-healthy monounsaturated and polyunsaturated fats, including omega-6 and omega-9 fatty acids like oleic acid.

One consideration is that hazelnuts contain phytic acid, a natural compound that can slightly reduce the absorption of certain minerals like iron and zinc. However, this effect is generally minimal and doesn’t significantly diminish the overall nutritional benefits of these nuts.

2. Rich Source of Powerful Antioxidants

Hazelnuts are exceptionally high in antioxidants, which are crucial for protecting your body against cellular damage. Antioxidants combat oxidative stress—a harmful process that can accelerate aging and contribute to chronic diseases including cancer, heart disease, and neurological conditions.

The primary antioxidants in hazelnuts are phenolic compounds, which have been extensively studied for their health-promoting properties. These compounds help reduce inflammation, lower blood cholesterol levels, and may offer protective effects against heart disease and certain cancers.

Research has shown that consuming hazelnuts can significantly boost antioxidant activity in the body. An eight-week study demonstrated that participants who ate hazelnuts experienced notable decreases in oxidative stress markers compared to those who didn’t consume them.

Interestingly, the highest concentration of antioxidants is found in the thin brown skin covering the hazelnut kernel. While roasting can reduce antioxidant levels somewhat, raw hazelnuts with their skins intact provide the maximum antioxidant benefit. For optimal health advantages, choose whole, unroasted hazelnuts with the skin still attached whenever possible.

3. Promotes Cardiovascular Health

Among the many hazelnut benefits, cardiovascular support stands out as particularly significant. Regular nut consumption has been consistently linked to better heart health, and hazelnuts are no exception.

The unique combination of healthy fats, antioxidants, and beneficial nutrients in hazelnuts works synergistically to support your cardiovascular system in multiple ways:

Cholesterol Management: Multiple studies have demonstrated that hazelnuts can help improve cholesterol profiles. In one month-long study involving 21 participants with elevated cholesterol, consuming hazelnuts as 18-20% of total daily calories resulted in reduced levels of total cholesterol, triglycerides, and LDL (bad) cholesterol. Importantly, HDL (good) cholesterol levels remained stable.

A comprehensive review analyzing nine studies with over 400 participants confirmed these findings, showing consistent improvements in blood lipid profiles among hazelnut consumers.

Blood Pressure Regulation: The combination of fatty acids, dietary fiber, antioxidants, potassium, and magnesium in hazelnuts appears to help normalize blood pressure levels, another critical factor in cardiovascular health.

Improved Artery Function: Research indicates that hazelnut consumption may enhance artery health and reduce inflammatory markers in the bloodstream—both important indicators of cardiovascular wellness.

Studies suggest that consuming between 29 and 69 grams (approximately 1 to 2.5 ounces) of hazelnuts daily can provide measurable cardiovascular benefits. This amount can easily be incorporated into your diet as a snack or added to various meals.

4. May Help Reduce Cancer Risk

Emerging research suggests that hazelnuts may offer protective benefits against certain types of cancer, though more human studies are needed to confirm these effects.

Hazelnuts contain several compounds with potential anti-cancer properties:

Proanthocyanidins: Among tree nuts, hazelnuts have one of the highest concentrations of these powerful antioxidants. Laboratory and animal studies have shown that proanthocyanidins may help prevent and combat various cancer types by protecting cells against oxidative damage.

Vitamin E: This potent antioxidant, abundant in hazelnuts, has demonstrated potential protective effects against cellular damage that could lead to cancer development.

Manganese: With a single ounce providing 87% of your daily manganese needs, hazelnuts excel in delivering this essential mineral. Manganese supports specific enzyme functions that help reduce oxidative damage and may lower cancer risk.

Several test-tube studies have examined hazelnut extract’s effects on cancer cells, showing promising results for cervical, liver, breast, and colon cancers. An animal study using hazelnut skin extract also demonstrated a reduced risk of colon cancer development.

While these preliminary findings are encouraging, it’s important to understand that most research has been conducted in laboratory settings or on animals. More comprehensive human clinical trials are necessary to fully understand hazelnuts’ potential role in cancer prevention.

5. Helps Combat Inflammation

Chronic inflammation is linked to numerous health problems, including heart disease, diabetes, and autoimmune conditions. Hazelnuts’ impressive concentration of healthy fats and antioxidants may help reduce inflammatory markers in the body.

Several studies have investigated hazelnuts’ anti-inflammatory effects:

In a study involving 21 people with high cholesterol, consuming hazelnuts as 18-20% of daily calorie intake for four weeks led to significant reductions in C-reactive protein—a key marker of inflammation in the body.

Another study found that overweight and obese individuals who consumed 60 grams of hazelnuts daily for 12 weeks experienced measurable decreases in inflammatory markers.

Research also showed that healthy adults consuming just 40 grams of hazelnuts could reduce their inflammatory response. Additionally, people with metabolic syndrome who ate 30 grams of mixed nuts daily (including hazelnuts, walnuts, and almonds) for 12 weeks showed decreased inflammation compared to a control group.

However, researchers emphasize that simply adding hazelnuts to an otherwise unhealthy diet won’t produce optimal results. For maximum anti-inflammatory benefits, hazelnuts should be part of a balanced, calorie-controlled eating plan that includes plenty of fruits, vegetables, whole grains, and lean proteins.

6. May Support Healthy Blood Sugar Levels

For people concerned about blood sugar management, hazelnuts offer potential benefits worth considering. While research specifically on hazelnuts and blood sugar is somewhat limited, the available evidence is promising.

Tree nuts in general, including almonds and walnuts, have been shown to help regulate blood glucose levels. Hazelnuts appear to share these properties, likely due to their unique fatty acid composition and other beneficial compounds.

Oleic Acid Benefits: Oleic acid, the predominant fatty acid in hazelnuts, has been shown to positively influence insulin sensitivity. In a two-month study, individuals with type 2 diabetes who followed a diet rich in oleic acid experienced significant reductions in fasting blood sugar and insulin levels, along with improved insulin sensitivity.

Combined Nut Studies: Research involving mixed nut consumption (including hazelnuts, walnuts, and almonds) has demonstrated significant reductions in fasting insulin levels after 12 weeks in people with metabolic syndrome.

While one study focusing solely on hazelnuts as a snack for people with type 2 diabetes didn’t show dramatic changes in fasting blood sugar after eight weeks, the broader evidence suggests that incorporating hazelnuts into a balanced diet may contribute to better blood sugar control.

If you have diabetes or are managing blood sugar levels, consult with your healthcare provider about how hazelnuts might fit into your dietary plan. They can help you determine appropriate portion sizes and timing for optimal blood sugar management.

7. Simple to Incorporate Into Your Diet

One of the best aspects of hazelnuts is how easily they can be added to your daily eating routine. Their versatility makes them suitable for both sweet and savory applications.

Ways to Enjoy Hazelnuts:

• As a snack: Enjoy them raw or roasted, whole or sliced, on their own or mixed with other nuts and dried fruits
• In breakfast foods: Add chopped hazelnuts to oatmeal, yogurt, or smoothie bowls
• In baked goods: Incorporate ground hazelnuts into muffins, cookies, bread, or cakes
• As a coating: Crush hazelnuts and use them to crust fish or chicken
• In salads: Sprinkle toasted hazelnuts over mixed greens for added crunch and nutrition
• As a butter: Grind hazelnuts into a creamy spread similar to peanut butter
• In desserts: Use as a topping for ice cream or incorporate into chocolate treats
• With spices: Coat with cinnamon for sweetness or cayenne for a spicy kick

Preparation Tips: If a recipe requires skinless hazelnuts, you can easily remove the skins by baking the nuts at 350°F (175°C) for 10-15 minutes, then rubbing them in a clean kitchen towel. However, remember that the skin contains the highest concentration of antioxidants, so keeping it on provides maximum nutritional benefits.

Hazelnuts are available in various forms—whole, sliced, ground, raw, or roasted—making them convenient for any culinary application. Studies suggest that people tend to prefer whole or sliced hazelnuts over ground versions when eating them as snacks.

Important Considerations and Potential Concerns

While hazelnuts are good for most people, there are some important considerations to keep in mind:

Allergies: Tree nut allergies are relatively common and can be serious. If you have a known nut allergy or experience symptoms like itching, swelling, difficulty breathing, or digestive distress after consuming hazelnuts, discontinue use immediately and seek medical attention. Always consult with an allergist before trying hazelnuts if you have a history of food allergies.

Calorie Content: Although hazelnuts are nutritious, they’re also calorie-dense. A one-ounce serving contains 176 calories, which can add up quickly if you’re not mindful of portion sizes. For weight management, measure your servings and account for the calories in your overall daily intake.

Quality and Storage: Purchase hazelnuts from reputable sources and store them properly to maintain freshness and prevent rancidity. Keep them in an airtight container in a cool, dark place, or refrigerate or freeze them for extended storage.

The Bottom Line: Are Hazelnuts Good for You?

The evidence clearly shows that hazelnuts are indeed good for you. These nutrient-dense nuts offer an impressive array of health benefits supported by scientific research.

Hazelnuts are packed with essential vitamins and minerals, particularly vitamin E, manganese, and copper. They provide heart-healthy fats that can help improve cholesterol profiles and support cardiovascular function. Their rich antioxidant content helps combat oxidative stress and inflammation throughout the body.

Regular hazelnut consumption may contribute to reduced cancer risk, better blood sugar management, and decreased inflammation—all important factors in long-term health and disease prevention.

For most people, incorporating a serving of hazelnuts (about one ounce or a small handful) into their daily diet is an excellent way to boost nutrition and support overall wellness. They’re delicious, versatile, and backed by solid scientific evidence demonstrating their health-promoting properties.

Whether you’re looking to support heart health, increase your antioxidant intake, or simply enjoy a nutritious and satisfying snack, hazelnuts are an excellent choice. Just remember to be mindful of portion sizes, choose high-quality nuts, and if you have any existing health conditions or concerns, consult with your healthcare provider about how hazelnuts can best fit into your individual dietary plan.

So the next time you ask yourself, “Are hazelnuts good for you?”—you’ll know the answer is yes, with multiple science-backed reasons to enjoy these remarkable nuts as part of a healthy, balanced diet.

Sources:

• National Institutes of Health – Nuts and Cardiovascular Disease
• USDA FoodData Central – Hazelnut Nutrition Facts
• PubMed Central – Antioxidant Properties of Tree Nuts
• National Library of Medicine – Health Benefits of Nut Consumption
• American Heart Association – Healthy Fats