Hazelnuts are a delicious and nutritious snack that many people enjoy. But have you ever wondered how many calories are in just 10 of these tasty nuts?
In this article, we’ll explore the calorie content of hazelnuts and take a closer look at their nutrient profile. From vitamins and minerals to healthy fats and fiber, hazelnuts have a lot to offer.
So, let’s dive in and discover the benefits of this nutty treat!
How Many Calories In 10 Hazelnuts
If you’re watching your calorie intake, you may be curious about how many calories are in just 10 hazelnuts. According to USDA data, 10 hazelnuts or filberts contain approximately 88 calories. However, if you’re looking for a more precise measurement, 10 hazelnuts weighing about 14 grams contain around 89 calories.
It’s important to note that while hazelnuts are high in calories, they are also loaded with nutrients and healthy fats. In fact, one ounce or about 21 nuts of hazelnuts provides approximately 178 calories and just under 5 grams of carbohydrates. Most of the carbs in hazelnuts come from fiber, with a lesser amount coming from naturally occurring sugars and a very small amount coming from starch.
The Calorie Content Of Hazelnuts
Hazelnuts are a delicious and nutritious snack, but if you’re watching your calorie intake, it’s important to know how many calories you’re consuming. A serving of 10 hazelnuts contains approximately 88 calories, while 10 hazelnuts weighing about 14 grams contain around 89 calories. While this may seem like a lot of calories for just a handful of nuts, it’s important to remember that hazelnuts are also packed with nutrients and healthy fats. In fact, they’re a great source of fiber, protein, and healthy monounsaturated and polyunsaturated fats that can help keep you feeling full and satisfied. So the next time you’re looking for a healthy and satisfying snack, reach for a handful of hazelnuts!
Nutrient Profile Of Hazelnuts
Hazelnuts are a rich source of essential vitamins and minerals that are crucial for maintaining good health. One ounce or about 28 grams of hazelnuts contains approximately 176 calories, 17 grams of total fat, 4.2 grams of protein, and 4.7 grams of carbohydrates. Hazelnuts are also a great source of dietary fiber, with one ounce providing about 2.7 grams or 11% of the daily value.
In addition to these macronutrients, hazelnuts also contain a variety of micronutrients that are essential for optimal health. Hazelnuts are an excellent source of vitamin E, with one ounce providing about 21% of the recommended daily intake. They also contain significant amounts of thiamin, magnesium, copper, and manganese.
Furthermore, hazelnuts are a rich source of mono- and polyunsaturated fats, including omega-6 and omega-9 fatty acids like oleic acid. These healthy fats have been linked to numerous health benefits such as reducing inflammation, improving heart health, and supporting brain function.
While hazelnuts are undoubtedly a nutrient-dense food, it’s important to note that they also contain phytic acid, which can impair the absorption of certain minerals like iron and zinc. However, this can be mitigated by soaking or roasting the nuts before consuming them.
Healthy Fats In Hazelnuts
Hazelnuts are known for their high content of healthy fats, particularly mono- and polyunsaturated fats. These types of fats are essential for maintaining healthy cholesterol levels and reducing the risk of heart disease. In fact, one ounce of hazelnuts contains approximately 17 grams of total fat, with only 3 grams being saturated fat.
Hazelnuts are also a rich source of omega-6 and omega-9 fatty acids, such as oleic acid. These fatty acids have been shown to have anti-inflammatory properties and may help reduce the risk of chronic diseases like cancer and Alzheimer’s disease.
Additionally, hazelnuts contain phytosterols, which are plant compounds that have been shown to lower cholesterol levels and improve heart health. These compounds work by blocking the absorption of cholesterol in the gut, leading to a decrease in blood cholesterol levels.
Fiber In Hazelnuts
Hazelnuts are an excellent source of dietary fiber, with one ounce or about 21 nuts providing around 2.7 grams of fiber, which is about 11% of the daily value. Dietary fiber is essential for maintaining good digestive health and can also help with weight control. When you eat foods high in fiber, like hazelnuts, they slow down the digestion process, which keeps you feeling full for longer and can help prevent overeating.
The fiber in hazelnuts is a mix of soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the gut, which helps to slow down the absorption of nutrients and can also help to lower cholesterol levels. Insoluble fiber, on the other hand, does not dissolve in water and adds bulk to stool, which can help to prevent constipation.
Hazelnuts And Weight Management
Many people may avoid nuts, including hazelnuts, due to their high calorie content. However, research has shown that incorporating nuts into a healthy diet can actually aid in weight management. Hazelnuts, in particular, are a great addition to a weight loss plan due to their fiber-filling properties.
Dietary fiber is digested slowly by our gut, which leaves us feeling full longer. Foods rich in fiber can help keep a person more satisfied than low-fiber foods, thus aiding in weight maintenance. Hazelnuts are also rich in protein, which is another nutrient that helps with satiety. Eating protein-rich foods can make you feel fuller for longer periods of time, thus reducing the amount of food you consume.
Additionally, hazelnuts contain healthy fats that help keep our blood sugars stable. This helps us feel fuller for longer and more satisfied. Research has shown that incorporating nuts like hazelnuts into your diet two to three times a week can actually help you maintain a healthier weight.
Hazelnuts In Your Diet: Creative Ideas For Snacks And Meals
If you’re looking for creative ways to incorporate hazelnuts into your diet, there are plenty of options beyond just snacking on them straight from the bag. Here are a few ideas to get you started:
1. Add them to your morning oatmeal or yogurt: Toasted hazelnuts add a delicious crunch and nutty flavor to your breakfast bowl. You can also mix in some fresh berries or sliced banana for added sweetness.
2. Make your own nut butter: While store-bought hazelnut spread may be high in calories and sugar, you can make your own healthier version at home using just hazelnuts and a food processor. Spread it on toast or use it as a dip for apple slices.
3. Use them as a salad topper: Toasted hazelnuts make a great addition to any salad, adding both flavor and texture. Try pairing them with roasted beets and goat cheese for a delicious fall salad.
4. Incorporate them into baked goods: Hazelnuts pair well with chocolate, making them a great addition to brownies, cookies, and cakes. You can also use hazelnut flour as a gluten-free alternative to regular flour in baking.
5. Make your own trail mix: Combine toasted hazelnuts with other nuts, seeds, and dried fruit for a healthy snack that’s perfect for on-the-go.
Overall, hazelnuts are a versatile and nutritious ingredient that can be enjoyed in many different ways. So go ahead and experiment with incorporating them into your meals and snacks – your taste buds (and your body) will thank you!
