Updated on 2 Dec 2025
Hazelnuts are small, round nuts with a rich, buttery flavour that have been enjoyed for centuries as a snack and as an ingredient in desserts, spreads and savoury dishes. They are popular not only for their taste but also for their satisfying crunch and versatility in the kitchen. In addition to being delicious, hazelnuts are loaded with nutrients which can support overall health. Let’s take a closer look at their nutritional value and health benefits.
Nutritional value of hazelnuts
A small handful of hazelnuts packs a lot of nutrition into every bite. Around 28 grams (about 21 whole kernels) provides:
- Calories:178
- Total fat: 2 grams
- Protein:25 grams
- Carbs:73 grams
- Fibre:75 grams
- Copper:24% of the RDI (reference daily intake)
- Vitamin E:21% of the RDI
- Magnesium:12% of the RDI
Top health benefits of hazelnuts
Here are the benefits of hazelnuts:
- Aids in digestion: The dietary fibre found in hazelnuts is beneficial for maintaining a healthy digestive system by preventing constipation and promoting regular bowel movements. Additionally, it supports the growth of gut bacteria, contributing to gut health.
- Improves heart health:Hazelnuts stand out as a heart-friendly snack, providing a wholesome mix of antioxidants, vitamins and minerals contributing to cardiovascular well-being.
- Reduces cancer risk:Hazelnuts are a rich source of vitamin E, which aids in neutralising the effects of free radicals that could potentially contribute to cancer development. By incorporating hazelnuts into one’s diet, one can lower the risk of certain types of cancer.
- Regulates blood sugar:Due to its low glycemic index, hazelnuts play a role in regulating blood sugar levels. This quality makes it an excellent snack choice for individuals managing diabetes or aiming to maintain stable blood sugar levels.
- Reduces inflammation:Hazelnuts contain compounds like phytochemicals and antioxidants that aid in reducing inflammation. Chronic inflammation has been linked to diseases and arthritis, so including hazelnuts in your diet can help mitigate these risks.
- Maintains bone health: Hazelnuts are a source of magnesium and calcium, essential for preserving bone density and strength. By incorporating hazelnuts into your diet, you can decrease the chances of developing osteoporosis or experiencing fractures.
- Boosts the immune system:A healthy immune system is essential for well-being, and hazelnuts can also play a role. They contain immune-boosting vitamins and minerals like vitamin C and zinc. A strong immune system protects the body against infections and illnesses.
- Increases micronutrients:Lastly, hazelnuts offer a supply of folate, a B vitamin essential for cell growth and metabolism. Sufficient intake of folate is necessary during pregnancy to prevent neural tube defects.
How to add hazelnuts to your diet
Hazelnuts are easy to include in everyday meals. Here are some ideas:
- Sprinkle chopped hazelnuts over oatmeal or yoghurt for a crunchy breakfast.
- Include them in smoothies for a creamy texture and extra nutrients.
- Roast a handful and enjoy them as a quick, filling snack.
- Add them to salads for more crunch and flavour.
- Mix them into baked treats like muffins, cookies or breads.
Recommended daily intake of hazelnuts
A small handful of hazelnuts, about 30 grams a day, is considered a healthy amount to enjoy. When included in a balanced diet and paired with an active lifestyle, this portion can support overall well-being and may help decrease the risk of certain diseases, all without adversely affecting your body weight.
Possible side effects and precautions
While hazelnuts are packed with nutrients, they can cause problems for some people. The most common concern is an allergy, which may cause symptoms such as itching, swelling or, in severe cases, breathing difficulties that need urgent medical care.
Eating too many hazelnuts can also upset the stomach, causing bloating or gas, and their high-calorie content may contribute to weight gain if portion sizes are not kept in check.
Anyone with a known nut allergy, especially those also sensitive to birch pollen, should avoid hazelnuts altogether and always seek medical attention if serious reactions occur. A health insurance policy, also known as a health insurance plan, can be very beneficial in such cases. It can help cover the costs of emergency care, hospitalisation and necessary treatments.
Conclusion
Hazelnuts are a healthy food that can add important nutrients to your diet, but like any food, they also carry some risks, especially for people with allergies or when eaten in excess. Since health concerns can arise unexpectedly, it is always better to stay prepared.
Having a health insurance plan ensures that both you and your loved ones are protected from sudden medical costs. If you need advice related to health insurance, whether it is family health insurance, critical illness insurance or any other coverage, simply fill out the form on this page to receive expert guidance.
FAQs
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Do hazelnuts help with weight management?
When eaten in moderation, they keep you full for longer and may prevent overeating.
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Are hazelnuts safe for everyone?
They are safe for most people, but those with nut allergies should avoid them.
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How many hazelnuts should I eat daily?
About 20-25 nuts (around 30 grams) is a healthy daily portion.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.