Hazelnut: calorie content per 100 grams, 1 piece, benefits, harm, nutrition

Composition and calorie content

The calorie content of hazelnuts is 670 kcal per 100 grams of product.

When compared to the calorie content of meat and fish, hazelnuts are superior in nutritional value to these products, although they contain fewer carbohydrates. It reaches high calorie values ​​due to the proteins and fats it contains. To get the daily calorie intake, a person only needs to eat 200 g of hazelnuts.

Calories 670 Kcal

• Fat:
  61.1 g
• Proteins:
  13.7 g
• Carbohydrates:
  17 g
• Water:
  5.8 g
• Ash:
  2.4 g
• Fiber:
  11 g

Calorie table for hazelnuts prepared in different ways (per 100 grams of product):

Table of nutritional value of hazelnuts prepared in different ways (per 100 grams of product):

Table of vitamins contained in hazelnuts, per 100 g:

Table of minerals, per 100 g:

Full chemical composition ➤

Other important connections:

• Phytosterols

  — 116 mg (210.9% of RDA)

• Purines

  — 13 mg (10% of the RDA)

• Oxalic acid

  — 222 mg (55.5% of RDA)

It should be taken into account that hazelnuts are capable of accumulating the toxic microelement strontium (in 100 g - 25% of the permissible daily allowance).

Hazelnut calories

Since ancient times, people have consumed hazel fruits raw, dried and fried. They were widely used in folk medicine to cleanse the liver of toxins, treat anemia, and improve immunity. The calorie content of fresh and roasted hazelnuts differs, but dried hazelnuts are the same as raw hazelnuts.

Per 100 g

Sources on proper nutrition most often provide calculations of calories per 100 g of raw material weight. This quantity contains:

• fats – 67 g;
• proteins – 16 g;
• carbohydrates – 10 g.

100 g of raw hazelnuts contain about 650 kcal. Fried is 20-30 kcal more caloric than fresh. Here is their content in different quantities of hazel fruits without shells:

• per 100 g (50-70 pcs.) – 650 kcal;
• 50 g (about 22 pcs.) – 600 kcal;
• 30 g (12 pcs.) – 360 kcal;
• 20 g – 240 kcal.

The calorie content of fried nuts is higher due to the use of oil during frying. The benefits of such hazelnuts are very doubtful. Doctors do not recommend using it for people with pathologies of the digestive and cardiovascular systems.

How much does one hazelnut weigh without shell?

To independently calculate the calorie content of hazelnuts, you need to know its mass and average calorie content: weight of 1 piece. - on average 1.5-2 g. The pulp of one fruit includes 0.32 g of proteins, 1.34 g of fat, 0.2 g of carbohydrates. Calorie content of hazelnuts: 1 piece – 12-13 kcal.

Let's calculate the energy value of 20 g of hazel. For clarity, we use the proportion:

• 1 g – 12 kcal;
• at 20 – X kcal.

x = 20*12/1, i.e. 200 kcal per 20 g of nuts.

On the shelves there is a large assortment of hazelnuts for every taste: large and medium-sized, in shell and without. The latter are significantly inferior in nutritional value and benefits to the body to nuts in shell. Such kernels are prone to loss of nutritional value, rapid drying and spoilage. Before eating the nut, the shell is cracked, but the brown, dry skin should not be peeled. It just contains vitamins and minerals.

Important! Despite the high calorie content (8 times more than milk chocolate), hazel fruits contain few carbohydrates. Therefore, people on a low-carb diet and diabetics can enjoy them.

Benefits of hazelnuts

The richness and composition of valuable components of hazelnuts has long attracted people who consume hazelnuts, both as food and as medicine.

Nutrient components and their value:

• Vitamin E – has a positive effect on reproductive function and is an antioxidant. The nut contains 117% of the daily value;
• B vitamins – are responsible for the functioning of the muscular and cardiovascular systems;
• Omega-3 fatty acids – ensure the tone of vascular walls, prevent the appearance of cholesterol plaques;
• Pakletasel - a substance that helps prevent the formation of malignant tumors;
• Micro- and macroelements (zinc, phosphorus, magnesium, potassium, iron, calcium) – strengthen bone tissue.

Both children and adults can get many valuable substances that are good for health by eating hazelnuts. Hazelnuts are especially useful for pregnant women.

Hazelnuts during pregnancy

• By including hazelnuts in your diet, it is much easier to control weight during pregnancy, while getting the necessary components from food.
• Hazelnuts have a positive effect on the formation of the future baby’s central nervous system and its skeletal system.
• Using hazel will allow you to use fewer medications to improve immunity, and a woman will be less tired.

Hazelnut for men

Representatives of the stronger sex will find many valuable qualities in hazelnuts:

• Phytosterol, which is part of the nut, is used to prevent prostatitis, effectively prevents the development of atherosclerosis, and reduces blood cholesterol levels.
• Hazelnuts well replenish energy reserves expended during physical effort.
• The protein in the nut kernels helps build muscle mass.
• Hazelnuts, like other nuts, are beneficial for the male reproductive system; they promote erectile function and increase the duration of sexual intercourse.

Hazelnut for women

Positive qualities of hazelnuts:

• Improves the quality of breast milk, which becomes more nutritious and satisfying after eating nuts. It is important not to exceed the daily intake of hazelnuts.
• Walnut oil in combination with chicken egg yolk makes hair shiny, healthy, thick and voluminous, enriching it with vitamins and microelements.
• The nut helps cleanse the skin from manifestations of the inflammatory process (blackheads, boils, acne, etc.).
• Hazelnuts help restore reproductive function in case of infertility.

Hazelnuts for children

Nuts have always attracted children as a treat. Hazelnuts are used as an immunomodulator, stimulate the development of the nervous and musculoskeletal systems, replenishing nutrient reserves. Eating nuts normalizes fat metabolism in children and helps get rid of flatulence. For these purposes, you can drink nut milk, for the preparation of which 100 g of ground nuts are mixed with milk, adding honey and vanillin for taste.

The maximum norm for children is no more than 10 nuts per day; it is better not to give them to children under 3 years of age.

Contraindications

The valuable properties of hazelnuts lose their significance if a person abuses the consumption of nuts. The maximum daily dose for an adult is 50 g, because a larger amount overloads the digestive system with a large amount of fiber.

Hazelnuts are contraindicated for patients with chronic diseases of the digestive system. Overeating this nut is fraught with the acquisition of excess weight, feelings of nausea, headaches, and vasospasm.

Useful qualities

People use several names for this unique nut. Among them:

• large hazel;
• Lombard nut;
• hazelnuts.

Regardless of what the name is, this will not take away from it all the beneficial properties for the human body. Nuts are high-calorie foods. Nutritionists do not recommend getting carried away with fruits. If you eat a lot of nuts every day, this can cause rapid weight gain in the form of extra pounds, which will negatively affect a person’s figure.

Carefully!

To prevent negative consequences, hazelnuts should be eaten in accordance with the recommended daily dosage. If you follow this simple rule, then after a while you can notice a number of positive changes in the functioning of the body. The functioning of a person’s internal organs and systems will improve, and the deficiency of vitamins and minerals will be compensated.

The beneficial properties are determined by the unique composition of the product. Nuts contain 60% of essential oils. They consist of the following acids:

• oleic;
• stearic;
• palmitic.

They keep the level of bad cholesterol in the blood under control. Therefore, hazelnuts are recommended for use by people who have been diagnosed with diseases related to the cardiac system and blood vessels. For prevention, the US Food and Drug Administration recommends consuming 43 grams of nuts daily.

To understand how healthy hazelnuts are, you need to pay attention to the protein content in the kernels. The nut consists of 15-20% of this element. It also contains a large amount of vitamins and minerals. The main types include:

• potassium;
• iron;
• cobalt.

The nutritional value of hazelnuts is significantly higher than that of bread and milk, 2 and 8 times respectively.

Useful properties of hazelnuts

Nutritional value: proteins, fats and carbohydrates

Product composition (per 100 g):

• proteins – 14.95 g;
• fats – 60.75 g;
• carbohydrates – 16.7 g.

Be sure to read: Sunflower Kozinak: benefits and harms, calorie content, composition, daily intake for weight loss

Due to its low carbohydrate content, the nut is a good way to satisfy hunger and is popular in dietary nutrition.

Interesting! Hazelnuts are several times more nutritious than milk and bread.

How to cook hazelnuts for the benefit of the body

Light cookies

Required ingredients:

• hazelnuts in the amount of 2/3 cup;
• 1/3 cup walnuts;
• granulated sugar – 70 g;
• white of one egg.

Cooking algorithm:

1. Removing shells from nuts.
2. Product grinding.
3. Adding granulated sugar.
4. Mixing the composition.
5. Beat the egg white and add it to the main mixture.
6. Thorough mixing of all components.
7. Baking the workpiece for 10 minutes.

Light cookies

Chicken and nut salad

The dish requires the following components:

• 200 g hard cheese;
• 500 g chicken fillet;
• 300 g champignons;
• 30 ml vegetable oil;
• 100 g hazelnuts;
• salt (to taste);
• chopped greens - 1 tbsp. l.;
• lemon juice (for dressing).

Step by step recipe:

1. Boil the chicken fillet in water with salt.
2. Cut the meat into strips.
3. Grate the cheese on a coarse grater.
4. Slice and fry the champignons in vegetable oil.
5. Roast the nut kernels.
6. Mix the ingredients, add salt and herbs.
7. Season the dish.

Homemade sweets

Required components:

• waffles in the amount of 400 g;
• roasted hazelnuts – 1 cup;
• 50 g cocoa;
• 100 g butter.

Step-by-step algorithm of actions:

1. Grind nuts and wafers.
2. Add cocoa.
3. Set aside 3 tbsp in a separate container. l. the resulting mixture (for decorating sweets).
4. Melt the butter and add it to the main ingredients.
5. Form candies into any shape.
6. Sprinkle the workpieces with the previously set aside mixture.
7. Place the candies in the refrigerator to harden for 1 hour.

Compound

Hazel is a very nutritious product. Its proteins are highly digestible and can even compete with meat. Hazel proteins contain many essential amino acids, which the body must obtain from food. Hazelnuts contain a lot of arginine, phenylalanine and leucine, isoleucine.

Hazelnuts contain a lot of tocopherols and B vitamins, including folic acid; they also contain vitamin A, PP, and K. The minerals found in hazel are iron, potassium, and zinc compounds. Hazelnuts contain copper and phosphorus, cobalt and manganese. The mineral content of the fruit is 2.3%. Hazelnuts also contain fiber, which aids digestion.

In addition, hazel contains antioxidants that neutralize free radicals and thereby slow down the aging of the body and increase resistance to various diseases.

Hazelnut fats are represented by polyunsaturated fatty acids, including a lot of oleic, stearic, and palmitic acid. The share of polyunsaturated acids reaches 7%, monounsaturated acids – up to 5% of the fruit weight.

A specific compound characteristic of hazelnuts is paclitaxel. This substance prevents the occurrence of cancerous tumors.