Can You Eat Raw Hazelnuts? Benefits and Risks Explained

Hazelnuts are a delicious nut that contains many nutrients and is often used in cooking. In this article, we will explore what hazelnuts are, whether you can eat them raw, how they can be used in cooking, and answer some frequently asked questions about these nuts.

What are Hazelnuts?

Hazelnuts  are tiny, yet tasty nuts primarily grown in Turkey, but also found in other parts of the world. They have a crunchy texture and a nutty flavor that makes them a popular snack among people of all ages.

Nutritional Value of Hazelnuts

Hazelnuts  are packed with essential nutrients, including healthy fats, fiber, vitamins and minerals. A one-ounce serving (about 21 hazelnuts) contains:

  • 176 calories
  • 4 grams of protein
  • 17 grams of fat (mostly unsaturated)
  • 5 grams of carbohydrates
  • 3 grams of fiber
  • Vitamin E -14% RDA*
  • Manganese -26% RDA*
  • Vitamin B6 -10% RDA*
  • *Percentages refer to Recommended Daily Allowances based on a standard calorie diet for an adult.

    Health Benefits of Hazelnuts:

    The many benefits that come from eating hazelnuts include:

      Better Heart Health:   Hazelnuts contain monounsaturated fats and antioxidants that help reduce inflammation and maintain good heart health.  
      Cancer Prevention:   Hazelnuts are rich in Vitamin E which helps fight cancer-causing free radicals.
      Bone health:   Hazelnuts are an excellent source of magnesium which is a critical mineral in keeping bones healthy and strong.
      Improved Brain Function:   Hazelnuts contain high levels of Vitamin E which is essential for cognitive function and may help ward off dementia and other degenerative brain diseases like Alzheimer’s disease.  

    So, if you’re looking for natural sources of essential nutrients that offer several health benefits, why not add some hazelnuts to your diet? They can be enjoyed raw, roasted or incorporated into a wide range of meals and snacks.  

    Can You Eat Raw Hazelnuts?

    If you have ever wondered if you can eat raw hazelnuts, the answer is yes! Raw hazelnuts are simply unroasted nuts that are still in their natural state. They can be eaten as a snack or used in recipes as an ingredient.

    Health Benefits of Eating Raw Hazelnuts

    • Raw hazelnuts are an excellent source of dietary fiber which helps with digestion and promotes feelings of fullness.
    • Hazelnuts contain heart-healthy monounsaturated fats that help lower bad cholesterol levels and reduce the risk of heart disease.
    • The nuts are also rich in vitamins and minerals like vitamin E, magnesium, and potassium which support overall health and wellbeing.
    • Hazelnuts have antioxidants that protect against cell damage caused by free radicals, reducing the risk of chronic diseases such as cancer.

    Risks of Eating Raw Hazelnuts

    While raw hazelnuts offer many health benefits when consumed properly, there are risks associated with eating them raw. For instance:

    • Raw hazelnuts may contain harmful bacteria such as Salmonella or E. coli that can cause food poisoning
    • The skins on some raw hazelnuts may irritate your digestive system causing stomach cramps or bloating

    How to Properly Prepare and Store Raw Hazelnuts

    1. To make raw hazelnut safe for consumption, roast them at around 350°F for about ten minutes before use. This process will kill off any bacteria present.
    2. You should check your roasted nuts carefully for any remaining shells, skins, or foreign objects.
    3. Raw hazelnuts should be stored in a cool and dry place such as the fridge for extended freshness.

    Now that you know how to prepare and store raw hazelnuts, you can enjoy their benefits without worrying about potential health risks.

    Hazelnuts in Cooking

    If you love nuts, then hazelnuts are a great addition to spice up your dishes. They have a rich and earthy flavor that can add depth and texture to all kinds of recipes.

    Cooking with Hazelnuts:

    • Add roasted hazelnuts to salads for crunchiness
    • Add crushed hazelnuts into breakfast cereals or top on pancakes or waffles
    • Mix ground hazelnuts with spices for delicious meat rubs or marinades
    • Bake cakes and breads by making use of finely chopped or ground hazelnut flour instead of regular wheat-based flours.

    Recipes that use raw and roasted hazelnuts:

    1. Hazelnut-crusted Chicken: Blend together roasted hazelnuts, breadcrumbs, garlic powder and dried thyme. Coat chicken breasts with this mixture for an added crispy touch!

    2. Hazlenut Crusted Chicken

    3. Hazelnut-chocolate Spread: A simple recipe made from melted chocolate (use dark chocolate if possible) and crushed toasted hazelnuts. Stir and let it cool to room temperature, serve over toast or croissants.

    4. Hazlenut Chocolate Spread
    5. Honey-Hazelnut Granola: A mix of toasted rolled oats, honey hazelnuts, and dried fruit like blueberries or cranberries to give you all the energy to start your day!

    6. Hazlenut granola

    Hazelnut Butter and Oil:

    If you’re looking for a healthy alternative to butter or oil, then hazelnut butter or oil could be what you need! Hazelnut butter can be used as a spread on bread/toasts while Hazelnut Oil can use in baking as an alternative to vegetable oils.

    The best part is that hazelnut butter and oil are more nutritious than regular spreads/oils, as they’re loaded with healthy fats, protein, fiber, vitamins and minerals like Vitamin E.

    So whether you’re a fan of baked goods, salads or meat rubs, hazelnuts are a versatile ingredient that can be incorporated into all kinds of dishes. Just try experimenting with different recipes to find the ones that work for you!


    Hazelnuts are oval-shaped nuts that grow on the hazel tree. They have a hard outer shell that needs to be removed before eating. Inside the shell is a small kernel that has a sweet flavor and crunchy texture. Hazelnuts are rich in vitamins and minerals like vitamin E, magnesium, iron, and calcium.

    While it’s possible to eat raw hazelnuts, they’re usually roasted or toasted before consumption for better texture and taste. The roasting process also removes any bitter taste from the skin of the nut.

    Hazelnuts make a great addition to various dishes such as salads, desserts like cakes and chocolates along with savory preparations such as pesto sauce along with meats. Moreover making hazelnut butter at home is simple too!

    Frequently asked questions about hazelnuts:

    Are all types of hazelnuts edible?

    While there are many different varieties of hazelnuts available worldwide not all of them can consumed especially Chinese filberts which have intense proteins harmful for digestion if eaten raw.

    How do I store my freshly bought Hazlnets

    Store newly purchased whole or chopped nuts either refrigerated or frozen to keep fresh since their high oil content cause spoilage soon specially during summers

    Can people with food tolerance issues consume Hazlenusts

    People who suffer severe allerg problems should avoid consuming Hazenlnust without prior medical inspection

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