Hazelnuts are a sweet and mild nut, and while they're most popularly used in desserts, they are also versatile in the kitchen.

They make a tasty snack and are a great addition to many dishes. When a person includes them in a balanced, calorie-controlled diet, the nuts also provide several health benefits.

Nutritional Profile

Hazelnuts provide a cholesterol-free energy source. They're packed with healthy fats, including o mega-3s, which can be good for your heart.

Hazelnuts are also packed with the following key nutrients:

• Vitamin E
• Thiamin
• Magnesium
• Copper
• Manganese
• Vitamin B6
• Folate
• Phosphorus
• Potassium
• Zinc

Nutrients per Serving

One serving of 10 hazelnuts contains:

• Calories: 88
• Fat: 9 grams
• Cholesterol: 0 milligrams
• Sodium: 0 milligrams
• Carbohydrates: 2 grams
• Fiber: 1 gram
• Sugar: 1 gram
• Protein: 2 grams

Portion Sizes

Nuts are up to 80% fat. While most of the fats in hazelnuts are unsaturated fats, which can be good for you in moderation, fats have about twice the calories per gram as carbs or proteins.

These calories can add up quickly if you're eating handfuls of hazelnuts as a snack. That's why it's important to be mindful of portion sizes. Consider measuring out your hazelnuts into small portions rather than grabbing an entire bag of nuts. This will help ensure you eat only what you intend to eat.

It's also important to keep in mind that many of the healthy advantages to eating hazelnuts can be cancelled out if they're coated in unhealthy dips and seasonings. If you're looking to eat hazelnuts for their health benefits, steer clear of chocolate-covered or salted hazelnuts and eat them as close as possible to the way they came off the tree.

How to Store and Prepare Hazelnuts

Keep shelled hazelnuts fresh by storing them in the fridge, or a cool, dark place such as a cellar. Hazelnuts will stay fresh in the fridge for up to six months. If you want to store them longer, put them in the freezer where they'll retain their freshness for up to one year.

Fresh hazelnutscan can be eaten raw. However, to really benefit from adding hazelnuts to your diet, you can try incorporating them into your cooking and baking. Their bold flavor still stands out when cooked with other flavorful foods, and they pair particularly well with chocolate, figs, plums, bananas, and caramel.

Some delicious foods you can make with hazelnuts include:

• Cookies
• Breads
• Muffins
• Fruitcake
• Brownies
• Pastas
• Salads
• Soups

Disclaimer: Even though every effort is made to ensure the image depicts the product accurately in color, size, and appearance, lighting and photography performance among other factors cannot guarantee you will receive the product as pictured.

Due to the sensitive nature of nuts, it is possible that some may be damaged or broken during transportation. In addition, we cannot guarantee that each pack contains 100% whole/unbroken products, but we make every effort to ensure our packaging is as secure and strong as possible. The nuts or other products may also be damaged or broken during transit from our manufacturers, so it is sometimes impossible to guarantee 100% whole contents without some broken pieces.