Hazelnuts are a delicious and versatile nut that can be enjoyed in a variety of ways. But are they high in protein?
The answer is yes! Hazelnuts are a great source of protein, along with many other nutrients that make them a healthy addition to your diet.
In this article, we’ll explore the benefits of hazelnuts, their protein content, and how you can incorporate them into your meals and snacks.
So grab a handful of hazelnuts and let’s dive in!
Are Hazelnuts High In Protein
Hazelnuts are a great source of protein, with 5 grams of protein per 1/4-cup (34-gram) serving. This makes them an excellent choice for vegetarians and vegans who may struggle to get enough protein in their diets.
In addition to protein, hazelnuts are also rich in healthy fats, vitamins, and minerals. One ounce (28 grams) of hazelnuts contains 4.2 grams of protein, along with 17 grams of total fat, 2.7 grams of fiber, and a variety of essential nutrients such as vitamin E, thiamin, magnesium, copper, and manganese.
Hazelnuts also contain omega-3 fatty acids, which have been shown to reduce the risk of developing cardiovascular disease. They are also packed with antioxidants that protect the body from oxidative stress that can contribute to hypertension.
The Nutritional Benefits Of Hazelnuts
Hazelnuts are a nutrient-dense food that provides a wide range of health benefits. They are a rich source of vitamins and minerals, including vitamin E, manganese, copper, and magnesium. Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium, and zinc.
In addition to these essential nutrients, hazelnuts are also high in healthy fats. They are a rich source of mono- and polyunsaturated fats, which are good for heart health. Hazelnuts contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid.
Furthermore, hazelnuts are an excellent source of dietary fiber. A one-ounce serving provides 2.7 grams of dietary fiber, which accounts for about 11% of the daily value. This makes hazelnuts an excellent choice for those looking to improve their digestive health and maintain regularity.
Hazelnuts also contain antioxidants that protect the body from oxidative stress. These antioxidants help reduce inflammation in the body and may help reduce the risk of chronic diseases such as cancer and heart disease.
Finally, hazelnuts are a cholesterol-free energy source. They provide a quick source of energy and an easy source of plant-based protein. Eating hazelnuts may help reduce cholesterol levels and decrease the risk of heart problems.
Hazelnuts: A Protein Powerhouse
Hazelnuts are often overlooked as a source of protein, but they are actually a protein powerhouse. As mentioned earlier, hazelnuts contain 5 grams of protein per 1/4-cup serving. This means that they can provide a significant amount of protein to your diet, especially if you are a vegetarian or vegan.
Protein is an essential nutrient that plays a crucial role in building and repairing tissues in the body. It is also important for maintaining healthy skin, hair, and nails. Additionally, protein helps to regulate hormones and enzymes, and it is necessary for the proper functioning of the immune system.
Hazelnuts are a great way to add protein to your diet without consuming meat or dairy products. They can be eaten as a snack, added to salads or oatmeal, or used to make nut butter. Hazelnut butter can be used as a spread on toast or as a dip for fruits and vegetables.
In addition to being a great source of protein, hazelnuts also provide other health benefits. They are rich in healthy fats that can help to reduce the risk of heart disease and stroke. They also contain fiber, which can improve digestive health and help to regulate blood sugar levels.
How Much Protein Is In Hazelnuts?
Hazelnuts contain 5 grams of protein per 1/4-cup (34-gram) serving. This may not seem like a lot, but when combined with other sources of protein, such as legumes, whole grains, and dairy products, hazelnuts can help you meet your daily protein needs.
For example, adding a handful of hazelnuts to a salad or oatmeal can increase the protein content of your meal. You can also make a high protein snack by blending hazelnuts with chocolate protein powder and maple syrup to make homemade “Nutella” spread.
Hazelnuts Vs. Other Nuts: A Protein Comparison
When it comes to protein content, hazelnuts are not the highest among nuts. Peanuts, for example, offer around 38% more protein than hazelnuts. In fact, hazelnuts contain less protein than some other nuts, such as almonds and pistachios. However, hazelnuts make up for their lower protein content with other health benefits.
Walnuts are one type of nut that is similar to hazelnuts in terms of protein and fat content. Both hazelnuts and walnuts contain almost equal levels of protein and fats. However, the levels of these micronutrients are higher in walnuts. On the other hand, hazelnuts contain more carbohydrates and monounsaturated fats than walnuts.
Despite their lower protein content compared to some other nuts, hazelnuts are still an important source of plant-based protein. They contain almost 15 grams of protein per 100 grams, which is still a significant amount.
Incorporating Hazelnuts Into Your Diet
Incorporating hazelnuts into your diet is easy and delicious. Here are some ideas:
1. Snack on them: Hazelnuts make a great snack on their own, or mixed with other nuts and dried fruits.
2. Add them to your breakfast: Sprinkle chopped hazelnuts on top of oatmeal, yogurt, or a smoothie bowl for added crunch and protein.
3. Use them in baking: Hazelnuts can be ground into a flour and used in baking recipes for a nutty flavor and added protein.
4. Make hazelnut butter: Similar to peanut butter, hazelnut butter can be made by blending roasted hazelnuts in a food processor until smooth.
5. Pair them with chocolate: Hazelnuts and chocolate make a delicious combination, whether it’s in a spread like Nutella or in a homemade chocolate-hazelnut bark.
When incorporating hazelnuts into your diet, it’s important to be mindful of portion sizes. While they are a healthy snack option, they are also high in calories and fat. Stick to recommended serving sizes of 1/4 cup or less per day to reap the health benefits without overdoing it on calories.
Hazelnut Recipes For A Protein Boost
If you’re looking for ways to incorporate hazelnuts into your diet for a protein boost, here are some delicious and nutritious recipes to try:
1. Chocolate Hazelnut Smoothie – Blend 1 cup of almond milk, 1 banana, 1/4 cup of hazelnuts, 1 tablespoon of cocoa powder, and a handful of ice cubes for a protein-packed smoothie that tastes like dessert.
2. Hazelnut Energy Balls – In a food processor, pulse together 1 cup of pitted dates, 1/2 cup of hazelnuts, 1/4 cup of almond butter, and 1/4 cup of rolled oats until a sticky dough forms. Roll the mixture into balls and refrigerate for a quick and easy snack.
3. Hazelnut Crusted Chicken – Crush 1/2 cup of hazelnuts in a food processor and mix with 1/4 cup of breadcrumbs. Coat chicken breasts in egg wash and then in the hazelnut mixture before baking for a protein-packed and flavorful main dish.
4. Hazelnut Butter Toast – Spread hazelnut butter on whole grain toast and top with sliced bananas or strawberries for a quick and easy breakfast that will keep you full all morning.
5. Hazelnut Quinoa Salad – Cook 1 cup of quinoa according to package instructions and mix with chopped hazelnuts, diced cucumber, cherry tomatoes, and crumbled feta cheese. Drizzle with olive oil and lemon juice for a protein-packed and refreshing salad.
These recipes are just a few examples of the many ways you can incorporate hazelnuts into your diet for a protein boost. Experiment with different combinations and find your favorite way to enjoy this nutritious nut!