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The hazelnut, or correctly the fruit of large hazel, is well known to the residents of our country. It is used in baked goods, candies, desserts, eaten raw and fried. The hazel bush is a relative of the Russian birch. It grows well in Russia. This explains its wide distribution and relatively low price, in comparison with almonds and walnuts.
Adherents of a healthy diet appreciate and love hazelnuts. It often becomes a component of breakfasts (added to cereals, yogurts), and is used as part of healthy snacks. The nut is part of plant milk, which is successfully used in vegetarian diets.
Calorie content
Hazel fruits have one of the highest energy values among other types of nuts. The most common varieties include:
- Badem. The nuts have long and slightly flattened fruits.
- Crimean hazelnut. The round kernels are protected by a very thin shell.
- Kerasund. The fruits have a conical shape, the shell is thin.
To learn more about the valuable nut, you need to pay attention to the BJU ratio, as well as its glycemic index.
100 grams of raw hazelnuts contain:
- 628 kcal;
- 15.5 gr. squirrel;
- 60.8 gr. fat;
- 16.7 gr. carbohydrates;
- glycemic index – 15.
To correctly calculate your daily intake, you need to know the calorie content of 1 piece of hazelnut. To do this, you must first find out the weight of one nut. On average, one nut without shell weighs about 1 gram.
Accordingly, in 1 piece:
- 6.28 kcal;
- 0.15 gr. squirrel;
- 0.61 gr. fat;
- 0.17 gr. carbohydrates;
Reference!
The energy value of hazelnuts is 628 kcal per 100 g of raw product. During heat treatment, the calorie content of nuts changes.
The calorie content of hazelnuts per 100 grams of product exceeds chocolate by 8 times. Thanks to its unique composition, hazelnuts are many times more satisfying and nutritious than foods familiar to every person. This applies to meat, fish, bread and even milk. Unlike these products, hazelnuts contain much less carbohydrate. Based on this, we can conclude that the calorie content of nuts is determined only by proteins and fats.
Application
The medicinal and nutritional properties of hazelnuts allow them to be used in pharmaceuticals, the production of perfumes and cosmetics, as well as in cooking. Whole and crushed hazelnuts are used to prepare gourmet dishes, cocktails and drinks.
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Calories after processing
Not all people eat hazelnuts raw. To understand how useful the product is after various heat treatment options, it is necessary to consider how the number of calories changes, as well as the ratio of kbju.
| Hazelnut | Kcal | Squirrels | Fats | Carbohydrates |
| Fried | 703 | 17,8 | 66,1 | 9,4 |
| Dried | 667 | 14,3 | 61,0 | 13,4 |
| Blanched | 629 | 13,7 | 61,1 | 6 |
| In Apple pie order | 590 | 8,6 | 48,0 | 40,0 |
How to store
It is best to choose hazelnuts in shell. This immediately significantly reduces the likelihood of purchasing a low-quality product. You need to visually examine the nut kernels for rot, mold, and various mechanical damage. Then you need to shake the hazelnuts. Dried nuts will make a hollow sound. It is better to avoid such a product. High nutritional value, as well as benefits for the body, are concentrated in juicy and fresh fruits. They make virtually no sound when shaking. The nut will take up all the space inside the shell.
To store hazelnuts, it is better to opt for the refrigerator. The kernels are placed in paper bags or canvas bags. In this form, hazel will remain useful for several years.
Harm and possible contraindications
Nuts are successfully eaten by people of different genders and ages. It is included in the menu by athletes of all sports. However, they can also cause undesirable consequences.
Harm of hazelnuts:
- Individual intolerance.
- Bloating (from overeating).
- Weight gain. This effect is possible not only when overeating. If the calories are not counted correctly when raw and fried, or when consumed with other additives (chocolate, etc.), the product may increase body weight. Remember, the healthiest and lowest-calorie is fresh hazelnuts.
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.
Dietary properties of nuts
The hazel fruit has been known to people since ancient times. Throughout time, it has been studied for its beneficial properties. During the research, it was found that the kernels contain a large amount of protein of plant origin, as well as polyunsaturated fatty acids. These properties allow vegetarians to replace various types of meat with hazelnuts.
The main useful properties of the product include:
- Prevention of cardiovascular diseases.
- Prevention of atherosclerosis.
- Cleansing the body of harmful toxins and waste.
- Normalization of metabolic processes.
- Replenishing energy reserves spent during the day.
- Strengthening the body's protective functions.
Hazelnuts are recommended for consumption by a group of people diagnosed with diabetes. According to kbzhu, the composition contains a small amount of carbohydrates. Therefore, nuts can be eaten even on a very strict diet. If you follow the daily norm, the risk of gaining extra pounds is reduced to zero.
Composition and beneficial properties
We’ve sorted out the hazelnut KBJU, now let’s list the remaining components that the product is rich in:
- Vitamin B complex;
- Vitamins A, K, E, C, PP;
- Alpha Carotene, Beta Carotene;
- Betaine;
- Among the macroelements, we note potassium, calcium, magnesium, sulfur and phosphorus;
- Microelements include iron, manganese, copper, selenium, zinc;
- Digestible carbohydrates, a whole complex of essential and non-essential amino acids, sterols;
- Fatty acids: palmitic, stearic, arachidic, linoleic, Omega-3, 6, 9.
We also recommend: How to brew rose hips correctly to preserve vitamins?
The list is impressive, isn't it. Now, let's find out what benefit we get from all this.
- Due to the high content of B vitamins, regular consumption of this nut has a positive effect on the nervous system. Their deficiency also leads to disruption of the heart, vascular and digestive systems;
- The product reduces cholesterol, increases hemoglobin, improves blood composition;
- It has the property of thinning the blood, and therefore nuts are prescribed for varicose veins, thrombophlebitis and other vascular diseases;
- Antioxidants, which are in abundance in our nut, turn it into an effective anti-aging agent;
- The product strengthens the immune system, helps in the fight against inflammation, infections and even bad tumors;
- The nut has anti-carcinogenic properties and is prescribed to people with cancer;
- The small-looking nut perfectly strengthens bones and muscles, makes ligaments and joints more elastic;
- Helps crush and dissolve kidney stones;
- Improves the quality of breast milk;
- Positively affects the potency and composition of sperm;
- Hazel fruits are protein-rich foods; they can even replace a piece of meat.
