Hazelnuts properties

Hazelnuts nutritional and medicinal benefits

What are hazelnuts?


Photo of roasted unshelled hazelnuts

Hazelnuts are the fruits of common hazel (Corylus avellana). They are included within the nuts.

They consist of an oval hard shell. In its interior, there is the edible nut.

This fruit, in its natural state, is slightly whitish brown, but if, it’s fried or roasted, it shows a more intense brown color.

They have an intense flavor, and a crunchy and pasty texture.

What are the main nutrients of hazelnuts? Composition of hazelnuts

composition of hazelnuts

As an energy source, 100 grams of hazelnuts give us 628 calories.

Their proportion of nutrients is divided into:

Minerals in hazelnuts

Hazelnuts are rich in potassium, phosphorus, magnesium, manganese, but they also contain calcium and iron.

Vitamins in hazelnuts

Hazelnuts are rich in vitamin E, but they also provide us with vitamin A, vitamin C and B vitamins, such as vitamin B1 and vitamin B2.

avellanas secas con c�scara

Photo of dry shelled hazelnuts

Nutritional characteristics of hazelnuts

  • They have a very low water content, since they are dried fruits.
  • They give us a lot of energy in the form of calories, which help us maintain our vitality. Although we do not generally consume 100 grams of dried fruit, but the portions are about 20 grams.
  • They contain a lot of fat, with unsaturated high quality and very beneficial to health.
  • They have a significant content in protein.
  • They are high in carbohydrates, especially starches.
  • They contain a lot of fiber.

    dibujos de avellanas

    Drawings of hazelnuts (More food drawings)

  • They help to remove toxins from our body, because of their potassium.
  • They help keep the proper brain functions, because they contains phosphorus. In addition, together with calcium, they can keep the balance of the formation of strong bones.
  • Because of their magnesium content, they are needed for the contraction and relaxation of muscles.
  • Their manganese content helps us keep in proper state our brain function and they protect us from respiratory infections.
  • For its vitamin B1 and B2, they aid to get energy, proteins and carbohydrates, and maintain our defenses.
  • They protect us from toxins and aging, because they are high in vitamin E, vitamin A and vitamin C.


What are hazelnuts useful for?

Properties of hazelnuts

Main curative properties of hazelnuts

Hazelnuts contain a lot of vitamin E

Hazelnuts are rich in vitamin E, which is an antioxidant which prevents aging and seeks a satisfactory condition of the skin.

Hazelnut, a very caloric oily fruit for cardiovacular diseases

Hazelnut fat content is high, as most nuts, having a very high caloric power. Very useful for those who need an extra of energy, specially in those cold days of winter or when doing hard work.

Among the fats content of this fruit, we must underline its richness in oleic acid, (Omega 9) so, unlike that fat supplied by most of the foods of animal origin, they are unsaturated fats, very suitable for lowering the level of cholesterol.

Omega 9 is very important for cardiovascular health

Hazelnuts to keep bones healthy

Hezelnuts are very rich in minerals, especially magnesium, manganese, potassium and calcium, for optimal conservation of our bones

Hazelnuts for pregnant women

This fruit also contains a lot of folate, an element that prevents malformations in fetuses and the lack of which leads to intestinal disorders or prematurely gray hair.

Hazelnuts to regulate blood sugar levels

Hazelnuts are very rich in manganese, a mineral that acts on insulin, making it more profitable for our body. In this way eating this fruit, can help us to regulate our sugar levels.

Hazelnuts to become wise

Hazelnuts, according to Irish tradition, became a symbol of wisdom. They believe that it conveyed this property to people who eat them.

Probably, its high wealth in phosphorus can justify part of this legend.

Peculiar traditional uses of hazelnut tree

Water or metal seekers often used a branch of this tree so that guide them in their search.

The parasitic mistletoe that grows on the branches of hazel is considered that protects against the arts of witchcraft.

Composition of hazelnuts compared with other winter fruits by each 100 gr.
OrangesQuincesDry figsHazelnuts
Water86.7 gr.83 ‘ 8 gr.30,05gr5,31gr
Calories4757249 kcal628 gr.
Fat0.94 gr.0.4 gr.0,93 gr.14.95 gr.
Protein11,7515.4 gr.3.30 gr.16.70 gr.
Carbohydrates0, 12gr0.1 gr.63.87 gr.60.75 gr.
Fiber2,41.9 gr.9.8 gr.9.7 gr.
Calcium40 mg11 mg162 mg114 mg
Potassium181 mg197 mg680 mg680 mg
Iron0,100.7 mg2.03 mg4.7 mg
Magnesium10 mg68 mg163 mg
Manganese6.175 mg
Phosphorus11 mg17 mg67 mghigh290 mg
Sodium04 mg10 mg0 mg
Vitamin A20540 UI10 IU40 IU


0,0 87mg0.02 mg0.085 mg0.643 mg
Vitamin B2 (Riboflavin)0.040 mg0.03 mg0.082mgs0.113 mg
Vitamin C53.2 mg15 – 20 mg1.2 mg6.3 mg
Vitamin E0,35 mg15.8 mg
Fruits of winter 1Fruits of winter 2Fruits of winter 3

punto rojoMore information on hazelnuts and other fruits.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

17 June, 2020

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