Hazelnuts - Main

About Hazelnuts

Hazelnuts have been consumed by people for thousands of years and were long recognized as a symbol for wisdom and knowledge.  Turkey is the largest cultivators of Hazelnuts today.  In the United States, most of the Hazelnuts come from Oregon.

Nutrition Benefits of Hazelnuts

Hazelnuts contain high amounts of protein, fiber, vitamin E, Thiamin (B1), phosphorus, manganese, and magnesium.  They are also a large source of fat, but only 7% of this is saturated fats while the rest are unsaturated fats (known as the “healthier fats”).  75% of the total fat is mono-unsaturated fat (oleic acid) and 13% of the total fat is poly-unsaturated fat (linoleic acid).  Poly-unsaturated and mono-unsaturated fats have both been shown to improve blood cholesterol levels.  An an example, Omega-3 is a type of poly-unsaturated fat.

Hazelnuts also contain flavonoids, which is a type of antioxidant known for brain health, circulation, and allergy support.

Smoothie Tips

While the picture on this page shows the whole hazelnut, do not use the shell in your smoothie.  Just the nut!

Nutrition Facts

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.


Hazelnuts scores well for 2 health goals

This ingredient was scored for various health goals Learn more.

Learn why


Recipe Score:92

Learn why

Eye Health

Recipe Score:84

Recipes using Hazelnuts

The Research

Cholesterol: Score 92


Hazelnuts have a beneficial effect on cholesterol leves in people with high cholesterol.

Human Studies:

Eye Health: Score 84


Hazelnuts prevented doxorubicin induced cataract.

Animal Studies:

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on pubmed.gov. This is a website that curates over 25 million different biomedical journals.



What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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