Health Benefits Hazelnuts and Chart of Nutritional Values
- Hazelnuts like most nuts are a rich source of nutrients but have relatively high amounts of oil and so relatively high calories. There are about 630 calories in a 100 g serving hazelnuts, which is high, but is lower than for Pistachios and Pecans.
- Hazelnuts have moderate amounts of fat, similar to other nuts. However, most of the oil is the healthy mono-unsaturated fatty acids (linoleic acid and oleic acid) that have been shown to help lowering blood cholesterol. Monounsaturated fatty acids are the type that is found in the healthy Mediterranean diet in olive oil and fatty fish.
- Hazelnuts have relatively high levels of dietary fiber (similar to Pecans), but less protein than most other nuts.
- Hazelnuts are relatively rich in B-Group Vitamins, especially folate (100 g fresh nuts contain 113 micro g). The levels of Niacin, Riboflavin, Pantothenic Acid and Thiamin are also quite high (See the table below).
- Hazelnuts are one of the richest sources of vitamin E, with 15 g per 100 g (which is the full daily allowance). The levels of Vitamin K levels are also high.
- Hazelnuts are a good source of minerals, especially Magnesium, Manganese, Copper, Iron, Phosphorus and Zinc.
Nutritional Values for 100g of Hazelnuts
|
Nutrient |
Value |
|---|---|
|
Energy |
628 Cal |
|
Carbs |
16.7 g |
|
Protein |
14.95g |
|
Total Fat |
60.75 g |
|
Cholesterol |
0 mg |
|
Fiber |
9.7 g |
|
Vitamins |
|
|
Folates |
113 micro g |
|
Niacin |
1.8 mg |
|
Pantothenic acid |
0.92 mg |
|
Pyridoxine |
0.56 mg |
|
Riboflavin |
0.11 mg |
|
Thiamin |
0.64 mg |
|
Vitamin A |
20 IU |
|
Vitamin C |
6.3 mg |
|
Vitamin E |
15 mg |
|
Vitamin K |
14.2 micro g |
|
Electrolytes |
|
|
Sodium |
0 mg |
|
Potassium |
680 mg |
|
Minerals |
|
|
Calcium |
114 mg |
|
Copper |
1.73 mg |
|
Iron |
4.7 mg |
|
Magnesium |
163 mg |
|
Manganese |
6.17 mg |
|
Phosphorus |
290 mg |
|
Zinc |
2.45 mg |
|
Phyto-nutrients |
|
|
Carotene - alpha |
3 micro g |
|
Carotene - beta |
11 micro g |
|
Lutein-zeaxanthin |
92 micro g |
Recipe Idea for Cooking with Hazelnuts
Baked Beetroot served with a Homemade Hazelnut Dressing
- A small bunch of flat-leaf parsley, chopped
- 5 bunches of basil roughly chopped
- 125g (1/4 lb) hazelnuts - toasted and roughly chopped
- 125g (1/4 lb) whole blanched almonds, toasted in the oven and roughly chopped
- 1 garlic clove, peeled and crushed
- 1/2 cup Verjuice or 40ml apple juice or 60ml cider vinegar and
- 1/2 cup olive oil, 2 tablespoons for frying
- 650g (1 1/2 lb) raw beetroot
- Salt and black pepper to taste
Preheat the oven to 180 degrees C (350 degrees F). Wash the beetroot, but leave the skins if in good condition. Place the beetroot in a shallow roasting tin or baking dish. Drizzle with about 2 tablespoons of olive oil and season with lots of pepper and salt. Pour some hot water into the pan to cover the base to a depth of about 1 cm (1/2 inch). Cover the pan with with foil and roast in the pre-heated oven for 50-60 minutes. Check that the beetroots are just cooked. You should be able to insert a knife into the largest beetroot with minimal resistance
To make the hazelnut dressing, whisk the verjuice, olive oil and garlic until well combined. Add the nuts and herbs and season to taste with pepper and salt.
Peel the baked beetroot and slice into generous bite-size pieces. Place in a serving bowl and toss with the dressing so that each piece of beetroot is covered.
Enjoy.
