Hazelnut

Nutrition per ~28 g · a small handful

3.7 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.

What it feeds primary sources only

Systems

Pathways

Overview

Hazelnuts (Corylus avellana) are native to temperate regions across the Northern Hemisphere and have been cultivated for thousands of years. They are exceptionally rich in monounsaturated fatty acids (oleic acid), which support cardiovascular function and reduce inflammation. With 9.8g of fiber per 100g, hazelnuts promote gut health and stable blood glucose. The mineral profile is particularly impressive: 235mg magnesium supports mitochondrial function and stress resilience, while 7.6mg manganese aids bone metabolism and antioxidant defense. Hazelnuts contain notable polyphenols and vitamin E, compounds with strong antioxidant properties linked to reduced oxidative stress and improved endothelial function. The combination of healthy fats, fiber, and micronutrients makes hazelnuts relevant for longevity through multiple pathways: cardiovascular protection, improved lipid profiles, enhanced insulin sensitivity, and reduced inflammation markers. Regular hazelnut consumption has been associated with improved cholesterol ratios and lower cardiovascular disease risk in prospective cohort studies. Their nutrient density and satiety-promoting properties also support healthy weight maintenance when portion-controlled.

Health benefits 5

Pairs with

• Pair with dark chocolate because both are rich in polyphenols that synergistically enhance antioxidant capacity and cardiovascular protection
• Combine with berries (blueberries, raspberries) because the vitamin C in berries enhances absorption of hazelnut iron and polyphenol bioavailability
• Pair with olive oil in dressings because both provide complementary monounsaturated fats that improve lipid profiles and fat-soluble vitamin absorption
• Mix with leafy greens in salads because the healthy fats in hazelnuts enhance absorption of fat-soluble vitamins (K, A, E) from greens

In the kitchen

• Store hazelnuts in an airtight container in a cool, dark place or refrigerator to prevent oxidation of their polyunsaturated fats; frozen hazelnuts maintain quality for 6+ months
• Choose raw or dry-roasted hazelnuts over oil-roasted varieties to avoid added oils and sodium; roasting at home at 350°F for 10-15 minutes enhances polyphenol bioavailability
• Consume 1 ounce (28g, approximately 23 whole hazelnuts) as an optimal portion to gain health benefits without excessive calorie intake for weight management
• Soak hazelnuts for 4-8 hours before consumption to reduce phytic acid content and improve mineral bioavailability, particularly for iron and zinc
• Grind hazelnuts into butter or flour to increase digestibility and nutrient absorption, particularly beneficial for those with compromised digestive function

When to eat it midday

Hazelnuts provide sustained satiety and stable energy through fat and fiber content, making them ideal for a mid-morning or midday snack to prevent afternoon energy crashes and reduce overall calorie intake. Morning consumption pairs well with fruit for a balanced breakfast.

Breaks a fast

Best avoided

• immediately before bed (high fat content may impair sleep onset in sensitive individuals)

While technically compatible with fasting protocols, the calorie and fat content will break a fast, so timing should align with eating windows in intermittent fasting plans.