Nut Seed
blanched hazelnut.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
filbert
SERVING
CALORIES
629
PROTEIN
13.7g
CARBS
17g
FAT
61.1g
FIBER
11g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories629kcal—
Protein13.7g27%
Carbohydrates17g6%
Fiber11g39%
Sugar3.5g7%
Total fat61.1g78%
Saturated fat4.7g23%
Cholesterol0mg0%
Water5.8g—
MINERALS
Sodium0mg0%
Potassium658mg14%
Calcium149mg11%
Iron3.3mg18%
Magnesium160mg38%
Phosphorus310mg25%
Zinc2.2mg20%
Copper1.6mg178%
Manganese12.7mg550%
Selenium4.1µg7%
VITAMINS
Vitamin A2.0µg0%
Vitamin C2.0mg2%
Vitamin D0µg0%
Vitamin E17.5mg117%
Thiamin (B1)0.48mg40%
Riboflavin (B2)0.11mg8%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.81mg16%
Vitamin B60.59mg35%
Folate (B9)78µg20%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup120g
1 tablespoon7.5g
1 teaspoon2.5g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter507.2g
1 piece1.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in heart-healthy monounsaturated fats, particularly oleic acid, which can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
- ✓Excellent source of Vitamin E, a powerful antioxidant that helps protect cells from oxidative damage.
- ✓High in manganese, a mineral crucial for bone health, metabolism, and antioxidant enzyme function.
- ✓Contains proanthocyanidins and other phenolic compounds that may help reduce inflammation and improve blood vessel health.
COOKING TIPS
In the kitchen.
- 1Toast blanched hazelnuts in a dry skillet over medium heat or in a 350°F (175°C) oven for 5-10 minutes until fragrant and lightly golden to deepen their flavor.
- 2Grind toasted hazelnuts into a fine meal to make hazelnut flour for gluten-free baking, or process into a smooth paste for homemade nut butter or spreads like gianduja.
- 3Chop and use as a crunchy topping for salads, yogurt, oatmeal, roasted vegetables, or pasta dishes.
- 4Incorporate whole or chopped into baked goods like biscotti, cakes, and cookies, or use in confections like pralines and nougat.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, like a pantry, for up to 3 months.
- For longer-term storage (up to 1 year), place in the refrigerator or freezer to prevent the natural oils from becoming rancid.
FAQ
Frequently asked questions.
Are blanched hazelnuts healthy?
Yes, blanched hazelnuts are highly nutritious. They are rich in heart-healthy monounsaturated fats, Vitamin E, and manganese, which support cardiovascular health, provide antioxidant protection, and aid in bone metabolism.
How much protein and fat are in blanched hazelnuts?
A 100g serving of blanched hazelnuts contains approximately 13.7g of protein and 61.15g of fat. While high in fat, the majority is oleic acid, a monounsaturated fat that can help improve cholesterol levels.
Are blanched hazelnuts keto-friendly?
Yes, blanched hazelnuts are excellent for a keto or low-carb diet. With 61.15g of fat and only 17g of total carbohydrates per 100g, they provide the high-fat, moderate-protein profile required for ketosis.
What is the difference between blanched and raw hazelnuts?
Blanched hazelnuts have had their thin, bitter brown skins removed through a brief scalding process. This results in a smoother texture, a creamier color, and a milder, sweeter flavor compared to raw hazelnuts with the skin on.
Are blanched hazelnuts gluten-free and vegan?
Yes, blanched hazelnuts are naturally gluten-free and vegan. They are a safe choice for individuals with celiac disease or those following a plant-based diet, provided they haven't been processed with additives containing gluten.
How should I store blanched hazelnuts to keep them fresh?
Because of their high oil content, blanched hazelnuts can go rancid quickly. Store them in an airtight container in a cool, dark place for up to six months, or in the refrigerator or freezer for up to a year to maintain freshness.
Can I roast blanched hazelnuts?
Yes, roasting blanched hazelnuts is highly recommended to enhance their nutty aroma and crunchy texture. Since the skin is already removed, they roast evenly; simply bake them at 350°F (175°C) for 8-10 minutes until golden brown.
What are the best culinary uses for blanched hazelnuts?
Blanched hazelnuts are ideal for making homemade nut butter (like Nutella), pralines, and fine pastries where a smooth texture is desired. They are also commonly used in salads, pestos, or as a crunchy topping for desserts.
How can I tell if blanched hazelnuts have gone bad?
Spoiled hazelnuts will develop a sharp, bitter, or sour taste and may smell like paint or old oil. If the nuts appear shriveled or have any signs of mold, they should be discarded immediately.
Are blanched hazelnuts good for weight loss?
While calorie-dense at 629 calories per 100g, blanched hazelnuts can aid weight loss when eaten in moderation. Their high protein and healthy fat content promote satiety, helping you feel full longer and reducing the urge to snack on less healthy options.
