Calories Hazelnuts. Chemical composition and nutritional value.

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).

How many hazelnuts can you eat per day?

It is believed that to replenish the body with vitamins and microelements, it is enough to eat 30 grams of hazelnut kernels per day. That is, the daily norm is about 10-20 peeled fruits, depending on the size. However, the age and general health of the individual should be taken into account.

So, for healthy men experiencing serious physical activity, the daily norm can be increased to 50 grams. It is enough for children to eat 7-8 nuts a day.

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.

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:

1. Prevention of cardiovascular diseases.
2. Prevention of atherosclerosis.
3. Cleansing the body of harmful toxins and waste.
4. Normalization of metabolic processes.
5. Replenishing energy reserves spent during the day.
6. 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.

Useful properties of hazelnuts

General information about hazelnuts

As we have already noted, hazelnuts are the same hazelnut, but domesticated, i.e. which is grown in gardens. Initially, hazelnuts were called large hazels or the so-called “Lombard nuts,” but over time the name began to be applied to all varieties of hazels. As a result of selection (crossing the most successful wild specimens), selected varieties of shrubs appeared, which were universally called hazelnuts and began to be grown on an industrial scale.

Hazel is a shrub, but an adult plant looks more like a tree (it often reaches 8-10 meters in height!). Hazelnuts begin to bloom in March, and only six months later, in September, the harvest begins. By the way, up to 8 kilograms of hazelnuts are harvested from one adult plant annually.

The fruits of garden hazelnuts are larger than those of wild shrubs, and the shell is thinner. Compared to hazelnuts, hazelnuts are more nutritious because they contain higher fat and protein content.

By the way, hazelnuts are one of those few nuts that really are. By the way, the same pistachios are seeds (drupes), and peanuts actually belong to legumes, and in general it’s surprising why they are called nuts.

Ripe hazelnut fruits have a pleasant sweetish taste and a pronounced nutty aroma, which intensifies after heat treatment. Hazelnuts are not only delicious, but also a very healthy nut that can be eaten raw, dried or roasted.

Contraindications

• There are several contraindications to eating roasted hazelnuts:
• allergy;
• liver diseases;
• diabetes;
• obesity;
• exacerbation of gastrointestinal diseases;
• pancreatic diseases.

It is harmful to overeat, since in large quantities the product can cause severe headaches. Children can eat from the age of 3, tasting one kernel at a time, gradually increasing the amount if there is no negative reaction.

Tips for eating nuts

We looked at the nutritional value of hazelnuts per 100 grams, as well as its calorie content. As you can see, the product is very healthy, but extremely high in calories. If you do not want to harm either your diet or your health, it should be consumed thoughtfully and in moderation.

• For people engaged in heavy physical labor, the nut will be an excellent fuel and source of energy. If you plan to unload the carriage or move from fifth to fifth (including carrying furniture), feel free to put a generous handful in your pocket;
• If you lead a sedentary lifestyle, and all planned physical activity comes down to carrying your body from the office to the elevator, then to the car and home to the sofa, your measure is 5 nuts;
• The ideal amount of nuts per day for a person with moderate physical activity is 25 g;
• If you are on a diet and planning a healthy snack, you are allowed to eat 6-8 nuts. This snack is best enjoyed in the first half of the day;
• It is better not to fry the product, not to salt it or sweeten it. Eat it raw, you can lightly dry it - this will give you more benefits and less calories;
• Hazelnuts go perfectly with dried fruits and berries and are better absorbed if they are pre-soaked in cold water for a couple of hours.

Excessive consumption of the product is fraught with headaches, constipation, bloating, and allergic reactions. Never eat nuts with mold - this is an extremely dangerous carcinogenic compound.

In conclusion, let's make a small conclusion. Due to their high calorie content, the body's need for nuts can be easily satisfied with small quantities. Rest assured, this is enough to get pleasure, satisfy your hunger, and also fully absorb the vitamin and mineral complex. Everything is good in moderation!

Harm of hazelnuts to the human body

When consuming high-quality hazelnuts in reasonable quantities, you should not expect any negative effects. Problems can only be encountered if contraindications are ignored. If you overeat hazelnuts once, allergic reactions, bloating, and gastrointestinal disturbances are possible.

To get only positive emotions from eating nuts, you should carefully choose the product. You should not eat rancid nuts or kernels with traces of mold.

Amount of proteins, fats and carbohydrates

We figured out how many calories are in hazelnuts, but to properly build a diet, it is also important to know the nutritional value in terms of BZHU. Let's give the numbers for an ordinary nut that is not subject to any processing.

100 g contains:

• Protein – 16 g;
• Fats – 65 g;
• Carbohydrates – 8 g;
• Dietary fiber, water, ash and other elements – 11 g.

Well, in 1 nut:

• Protein – 0.33 g;
• Fats – 1.34 g;
• Carbohydrates – 0.2 g;
• Other elements – 0.23 g.

This is what the ratio of BJU in hazelnuts looks like, you can safely plan your diet. Nuts are very nutritious and are good to use as a healthy and energy-rich snack. In addition, they contain a lot of useful micro and macroelements.