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Hazelnuts

Aromatic nuts with many unsaturated fatty acids and fiber.

Wiki about hazelnut Nutri-Score D Vegan Yes Gluten-free Yes Lactose-free Yes Nut-free No
NUTRITION / 100 g
628 kcal 15.0 g Protein 16.7 g Kohlenhydrate 60.8 g Fett

Introduction

Hazelnuts in shell and shelled
Hazelnuts are for me something like the secret entertainers among nuts: inconspicuous in their shell, but full of character once you open them. I still remember a rainy afternoon when a pack of roasted hazelnuts brightened my mood within minutes. The aroma that rose when cracking them was like a small promise of warmth and comfort.

What I especially appreciate about hazelnuts is their versatility. They work equally well in sweet desserts and savory dishes. Once a friend gave me a simple recipe for a nut pesto: just roasted hazelnuts, olive oil, garlic and a squeeze of lemon. Since then I use hazelnuts when I want to give pasta or roasted vegetables a nutty depth.

Important characteristics and tips:

  • Aroma: When roasted, hazelnuts develop a warm, almost buttery aroma with slightly sweet notes.
  • Roasting: Roasted briefly in the oven or in a pan, skin residues are easy to remove and the aroma intensifies.
  • Storage: Kept cool and dark they stay fresh longer; ground or blended they should be used soon to avoid oxidation.
  • Pairings: Chocolate, coffee, stone fruit, goat cheese and root vegetables are classic companions.
Roasted hazelnuts are also a surprisingly good ingredient when you want to add texture and crunch. I like to sprinkle them over salads and soups or grind them coarsely for crusts and fillings. A colleague once suggested using them in a coating for fried fish — the result was delicious and unusual.

From a nutritional perspective hazelnuts are rich in unsaturated fatty acids, vitamin E and minerals, which makes them a nutritious snack as long as portions are monitored. Their history as a cultivated plant goes back many centuries, and in many regions of Europe the hazel tree is part of the landscape. For me they are more than just an ingredient: hazelnuts are a small culinary adventure you can bring into your kitchen with simple means.

Availability & types


Availability and types

Hazelnuts are a popular ingredient that can be bought in many forms. Fresh hazelnuts in shell are mostly available in autumn and winter, because the trees drop their nuts then. Many products like roasted hazelnuts, hazelnut spread or flour are available year-round in supermarkets. You can find hazelnuts fresh, dried or processed – similar to fruits that are fresh only at harvest time but available year-round as juice or compote.

Origin and main growing regions

Hazelnuts originated in Europe and parts of western Asia. Today they grow in many places with mild climates. Important producing countries include:

  • Turkey – the largest growing region in the world, especially along the Black Sea coast. Many hazelnuts used in Europe and elsewhere come from there.
  • Italy – especially the Piedmont region is famous for high-quality hazelnuts. There are varieties there with distinctive aroma.
  • Spain and France – also cultivate many hazelnuts, particularly in warmer regions.
  • USA (Oregon) – in northern California and especially Oregon there are many hazelnut plantations.
Popular varieties and how they differ

There are different hazelnut varieties that differ in size, taste and shell. Some well-known ones are:

  • Tonda Gentile – an Italian variety considered very aromatic. It is often found in fine pralines.
  • Tonda di Giffoni – also from Italy, known for good flavor and uniform shape.
  • Barcelona – a larger variety often grown in North America.
  • Ennis – a variety from the USA, suitable for cultivation in cooler regions.
Sometimes you also see terms like Filbert or Cobnut. These are simply other names or very similar hazelnut varieties, depending on the country of origin.

Commercial forms available

Hazelnuts are offered in many forms. Here are the main variants, explained simply:

  • In shell – the nut is still in its hard casing. They keep long and you can crack them like a treasure.
  • Hulled / shelled – the hard shell is removed, the nut is ready to eat immediately.
  • Roasted – made crispy like bread in the oven; this brings out a nutty aroma, similar to popcorn when roasted.
  • Chopped or ground – practical for baking, like nut flour.
  • Hazelnut paste / butter – chopped nuts made into a spreadable paste, similar to peanut butter.
  • Hazelnut oil – a liquid product with a nutty flavor, often used for cooking or dressings.
  • Praline fillings – nuts, sugar and often chocolate combined, very popular in confectionery.
In summary: fresh hazelnuts are seasonal, but most processed forms are available year-round. Depending on whether you want crunchy nuts to crack, fine flour for baking or creamy paste for spreading, there is a suitable variant. That way you can always choose the hazelnut that best fits your recipe or taste.

Details & nutrition

Property Value
Unit g
Average weight per piece 1.2
Calories per 100 628
Protein per 100 15.0
Carbohydrates per 100 16.7
Sugar per 100 4.3
Fat per 100 60.8
Saturated fat per 100 4.5
Monounsaturated fat 45.7
Polyunsaturated fat 7.9
Fiber per 100 9.7
Vitamin C (mg) per 100 6.3
Vitamin D (IU) per 100 0
Calcium (mg) per 100 114
Iron (mg) per 100 4.7
Nutri-Score D
CO₂ footprint 2.5 kg CO2e/kg
Origin Turkey, Italy (common producing countries)
Gluten-free Yes
Lactose-free Yes
Nut-free No
Vegan Yes
Note Nuts may, depending on processing, contain traces of other tree nuts or peanuts.

Technical & scientific information


Hazelnuts (botanical: Corylus avellana and related species) are the edible kernels of hazel shrubs. They consist mainly of an oil-rich endosperm and are technically oilseeds. Because of their high fat content, characteristic flavor and chemical composition, hazelnuts are of particular interest to both the food industry and nutritional science.

Chemical composition and nutritional values
Hazelnuts provide, with about 60 g of fat per 100 g, a high energy contribution (around 628 kcal/100 g). The fat consists mainly of monounsaturated fatty acids, especially oleic acid (C18:1), complemented by polyunsaturated fatty acids such as linoleic acid and a small amount of saturated fatty acids. Hazelnuts also contain about 15 g of protein, around 10 g of fiber and about 17 g of carbohydrates per 100 g, of which about 4 g are sugars. Important micronutrients include vitamin E (tocopherols, approx. 15 mg/100 g), B vitamins (e.g. thiamine, vitamin B6), and minerals such as magnesium (~163 mg), phosphorus (~290 mg), potassium (~680 mg), calcium and trace elements like copper and manganese.

Phytochemistry
The brown skin (pellicle) of the hazelnut contains a high concentration of phenolic compounds, including flavonoids and proanthocyanidins, which have antioxidant properties. Tocopherols in the oil also contribute to oxidative stability. Proteins in hazelnuts include storage proteins (e.g. 11S globulins) and lower‑molecular‑weight proteins relevant for nutrition and allergology.

Processing techniques
Industrial and artisanal processing includes drying, peeling (blanching and rubbing to remove the pellicle), roasting for flavor development, grinding into nut pastes or flours, and cold pressing to obtain hazelnut oil. Roasting affects volatile aroma compounds through Maillard and Strecker reactions and alters protein texture and solubility. Cold pressing is common for oil extraction to preserve sensitive tocopherols.

Storage and shelf life
Due to their high fat content, hazelnuts are susceptible to lipid oxidation and rancidity. Factors such as heat, light, oxygen and moisture accelerate this process. Cool, dry storage with reduced oxygen availability extends shelf life; vacuum packaging or controlled atmospheres are common measures. Microbial contamination with molds can lead to mycotoxin formation (e.g. aflatoxins) if storage conditions are unfavorable.

Health aspects
Regular consumption of hazelnuts has been associated in epidemiological and clinical studies with beneficial effects on cardiometabolic risk factors. Reasons include the high proportion of monounsaturated fatty acids, fiber, phytosterols and antioxidants. Hazelnuts can help lower LDL cholesterol and have favorable effects on inflammatory markers and insulin sensitivity when they replace other energy-dense foods. Risks exist with tree nut allergies; relevant allergens include proteins such as Cor a 1, Cor a 8, Cor a 9 and Cor a 14, with known cross-reactivity to birch pollen in sensitized individuals.

Ecological and agronomic notes
Main growing areas are in temperate climates with significant production in Turkey, Italy and Spain. Cultivation practices and post-harvest processes (drying, cleaning) influence quality, protein content and microbiology of the commodity.

In summary, hazelnuts are a nutrient-dense food high in monounsaturated fatty acids, vitamin E, fiber and secondary plant compounds. Processing techniques aim at flavor development, stabilization and product diversification, while storage conditions and quality controls are important to minimize oxidation and microbial risks. For the majority of the population hazelnuts offer health benefits, whereas for allergic individuals they represent a potentially serious risk, making labeling and precautions essential.
Wiki entry for: hazelnut
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