Nut Seed
beaked hazelnut.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
628
PROTEIN
15g
CARBS
16.7g
FAT
60.8g
FIBER
9.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories628kcal—
Protein15g30%
Carbohydrates16.7g6%
Fiber9.7g35%
Sugar4.3g9%
Total fat60.8g78%
Saturated fat4.5g23%
Trans fat0g—
Cholesterol0mg0%
Water5.3g—
MINERALS
Sodium0mg0%
Potassium680mg14%
Calcium114mg9%
Iron4.7mg26%
Magnesium163mg39%
Phosphorus290mg23%
Zinc2.5mg23%
Copper1.7mg189%
Manganese6.2mg270%
Selenium2.4µg4%
VITAMINS
Vitamin A1.0µg0%
Vitamin C6.3mg7%
Vitamin D0µg0%
Vitamin E15mg100%
Vitamin K14.2µg12%
Thiamin (B1)0.64mg53%
Riboflavin (B2)0.11mg8%
Niacin (B3)1.8mg11%
Pantothenic acid (B5)0.92mg18%
Vitamin B60.56mg33%
Folate (B9)113µg28%
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 cup134g
1 tablespoon8.4g
1 teaspoon2.8g
1 ml0.6g
1 liter560g
1 piece1.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in heart-healthy monounsaturated fats, particularly oleic acid, which can help lower LDL (bad) cholesterol.
- ✓Excellent source of Vitamin E, a powerful antioxidant that protects cells from oxidative damage.
- ✓High in manganese, a mineral crucial for bone development, metabolism, and antioxidant enzyme function.
- ✓Contains dietary fiber, which supports digestive health and promotes feelings of fullness.
COOKING TIPS
In the kitchen.
- 1Roast at 350°F (175°C) for 10-15 minutes to deepen their flavor and loosen the papery skins.
- 2After roasting, wrap the warm nuts in a clean kitchen towel and rub them together to easily remove the skins.
- 3Use chopped or ground beaked hazelnuts in baked goods, as a crust for fish or chicken, or sprinkled over salads and desserts.
- 4Grind into a paste to create a homemade nut butter or a base for rich sauces and spreads.
STORAGE
Keep it fresh.
- Store shelled hazelnuts in an airtight container in a cool, dark place like a pantry for up to 3 months.
- For longer-term storage (up to a year), refrigerate or freeze shelled hazelnuts to prevent their natural oils from becoming rancid.
FAQ
Frequently asked questions.
Are beaked hazelnuts healthy?
Yes, beaked hazelnuts are highly nutritious. They are rich in heart-healthy monounsaturated fats like oleic acid, which helps lower LDL cholesterol, and provide significant amounts of Vitamin E and manganese for antioxidant support and bone health.
How much protein and calories are in beaked hazelnuts?
Beaked hazelnuts are calorie-dense, providing approximately 628 calories per 100g. They are a good source of plant-based protein, containing about 15g per 100g, alongside 60.8g of healthy fats.
Are beaked hazelnuts keto-friendly?
Yes, beaked hazelnuts are excellent for a keto or low-carb diet. With 60.8g of fat and a moderate 16.7g of carbohydrates (much of which is fiber), they provide the high-fat, low-net-carb profile required for ketosis.
Are beaked hazelnuts gluten-free and vegan?
Beaked hazelnuts are naturally both vegan and gluten-free. They are a safe and healthy snack for individuals with celiac disease or those following a strictly plant-based diet.
What do beaked hazelnuts taste like?
Beaked hazelnuts have a sweet, rich, and nutty flavor very similar to commercial European hazelnuts, though they are often described as having a slightly more intense or 'wild' earthy profile. Their texture is firm and crunchy.
How do you prepare or cook beaked hazelnuts?
They can be eaten raw, but roasting them at 350°F (175°C) for 10-15 minutes enhances their aroma and flavor. Once the 'beaked' outer husk is removed, the inner nut can be used in baking, salads, or ground into a nut butter.
Do I need to peel beaked hazelnuts?
The thin, papery brown skin on the nut is edible and contains antioxidants, so peeling is not strictly necessary. However, for a smoother texture in confections, you can remove the skins by roasting the nuts and rubbing them with a clean kitchen towel.
How should I store beaked hazelnuts?
Because of their high oil content, beaked hazelnuts should be stored in an airtight container in a cool, dark place. They will last about 6 months in the pantry, but can stay fresh for up to a year if kept in the refrigerator or freezer.
How can I tell if beaked hazelnuts have gone bad?
Spoiled beaked hazelnuts will develop a rancid, bitter smell similar to paint thinner or old oil. If the nuts taste sharp or unpleasantly bitter, or if you see any signs of mold, they should be discarded.
Can beaked hazelnuts help with weight loss?
While high in calories, beaked hazelnuts contain dietary fiber and protein which promote satiety and feelings of fullness. When eaten in moderation, they can be a satisfying snack that prevents overeating later in the day.
