Hazelnuts are a delicious and nutritious snack that can be enjoyed on their own or added to a variety of dishes. But have you ever wondered how many hazelnuts are in one ounce?
The answer may surprise you! In this article, we’ll explore the serving size and nutritional information of hazelnuts, as well as provide some helpful tips for incorporating them into your diet.
So grab a handful of hazelnuts and let’s get started!
How Many Hazelnuts In 1 Oz
According to USDA data, one serving of hazelnuts is 1 ounce or about 21 nuts. This means that there are approximately 21 hazelnuts in one ounce.
It’s important to note that while hazelnuts are a nutritious snack, they are also high in calories. One ounce of hazelnuts provides about 178 calories and just under 5 grams of carbohydrates. However, most of the carbs in hazelnuts come from fiber, which is beneficial for digestive health.
Hazelnuts are also a good source of vitamins and minerals, including vitamin E, thiamin, magnesium, copper, and manganese. They are also rich in mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids.
Understanding Serving Sizes Of Hazelnuts
When it comes to incorporating hazelnuts into your diet, it’s important to understand serving sizes. The recommended daily consumption of nuts for cardiovascular health is about 30 grams, or roughly 1 ounce. This means that one serving of hazelnuts is equivalent to approximately 21 nuts.
However, it’s also important to keep in mind that hazelnuts are high in calories, with one ounce providing about 178 calories. It’s recommended to consume hazelnuts in moderation and as part of a balanced diet.
To help guide portion sizes, some people may use the measurement of a “handful” of nuts. However, research has shown that this can be subjective and may not accurately reflect the recommended daily intake of 30 grams.
It’s important to be mindful of portion sizes and incorporate hazelnuts into your diet in a balanced and moderate way. One way to do this is by incorporating hazelnuts into meals and snacks, such as adding them to oatmeal or yogurt or using them as a topping for salads.
Nutritional Information Of Hazelnuts
Hazelnuts are packed with nutrients and healthy fats. One ounce (28 grams) of hazelnuts contains 176 calories, 17 grams of total fat, 4.2 grams of protein, and 4.7 grams of carbohydrates. Additionally, a one-ounce serving of hazelnuts provides 21% of the recommended daily intake (RDI) of vitamin E, 12% of the RDI of thiamin and magnesium, 24% of the RDI of copper, and a whopping 87% of the RDI of manganese.
In addition to these vitamins and minerals, hazelnuts are also a good source of dietary fiber. A one-ounce serving provides 2.7 grams of dietary fiber, which accounts for about 11% of the recommended daily value (DV). However, hazelnuts contain phytic acid, which can impair the absorption of some minerals like iron and zinc from the nuts.
It’s important to note that while hazelnuts are high in calories, scientific evidence suggests that eating 1.5 ounces per day of most nuts such as hazelnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. However, it’s important to keep portion sizes in mind and not overindulge in this nutritious snack.
Benefits Of Adding Hazelnuts To Your Diet
Adding hazelnuts to your diet can provide a variety of health benefits. Here are some of the many ways you might benefit from incorporating hazelnuts into a healthy diet:
1. Improve Heart Health: Hazelnuts are a source of omega-3 fatty acids, which have been shown to reduce the risk of developing cardiovascular disease. In addition, hazelnuts are packed with antioxidants that protect the body from oxidative stress that can contribute to hypertension. They contain high amounts of phenolic compounds, which help your heart stay healthy by reducing cholesterol and inflammation.
2. Reduce Cancer Risk: Hazelnuts contain vitamin E, which helps protect cells against the types of cellular damage that can lead to cancer. Additionally, hazelnuts are a key source of proanthocyanidins, chemical compounds thought to help reduce the risk of cancer. In test tube and animal studies, they prevented and treated certain types of cancer.
3. Boost Brain Function: Hazelnuts are full of elements that can help improve brain and cognitive function and help prevent degenerative diseases later in life. Because hazelnuts are high in vitamin E, manganese, thiamine, folate and fatty acids, a diet supplemented with hazelnuts can help keep your brain sharp and working at its best.
4. Provide Energy: Hazelnuts provide a cholesterol-free energy source. They’re packed with healthy fats, including omega-3s, which can be good for your heart. However, it’s important to be mindful of portion sizes because nuts are up to 80% fat and have about twice the calories per gram as carbs or proteins.
5. Aid Digestive Health: Hazelnuts are high in fiber, which is beneficial for digestive health. One ounce of hazelnuts provides about 2.7 grams of dietary fiber, which accounts for about 11% of the daily value.
Creative Ways To Incorporate Hazelnuts Into Your Meals
Hazelnuts are a versatile ingredient that can add a unique flavor and texture to a variety of dishes. Here are some creative ways to incorporate hazelnuts into your meals:
1. Salad: Add roasted hazelnuts to your favorite salad for a crunchy and nutty twist. Try combining arugula, roasted beets, and sliced ricotta salata with a hazelnut vinaigrette.
2. Pasta: Use hazelnuts as a substitute for pine nuts in pesto sauce or sprinkle chopped hazelnuts over your favorite pasta dish for added crunch.
3. Meat dishes: Crush hazelnuts and use them as a coating for chicken or fish before baking or frying. The nutty flavor pairs well with savory meats.
4. Breakfast: Sprinkle chopped hazelnuts over oatmeal or yogurt for a protein-packed breakfast. You can also add them to pancake or waffle batter for a nutty twist.
5. Desserts: Hazelnuts are a classic ingredient in desserts like Nutella and chocolate truffles, but they can also be used in other sweet treats like cakes, cookies, and pies.
Remember to keep portion sizes in mind when incorporating hazelnuts into your meals, as they are high in calories. Stick to the recommended serving size of 1-2 ounces per day to reap the health benefits without overindulging.
Hazelnut Recipes To Try At Home
If you’re looking for delicious ways to incorporate hazelnuts into your diet, here are some recipes to try at home:
1. Hazelnut Crusted Chicken: This recipe is a healthier take on traditional breaded chicken. Simply grind up roasted hazelnuts and use them as a coating for chicken breasts. Bake in the oven until cooked through and enjoy the nutty crunch!
2. Hazelnut Chocolate Spread: If you’re a fan of Nutella, try making your own hazelnut chocolate spread at home. Blend roasted hazelnuts with cocoa powder, vanilla extract, and a touch of honey or maple syrup for sweetness. Spread on toast or fruit for a decadent treat.
3. Hazelnut Pesto: Swap out traditional pine nuts for roasted hazelnuts in your favorite pesto recipe. The nutty flavor pairs perfectly with fresh basil and garlic, and it’s a great way to add extra nutrition to pasta dishes or sandwiches.
4. Hazelnut Granola: Make your own homemade granola by mixing together oats, chopped hazelnuts, honey, and coconut oil. Bake in the oven until golden brown and crunchy, and enjoy with yogurt or milk for a satisfying breakfast.
5. Hazelnut Butter: Similar to almond or peanut butter, you can make your own hazelnut butter by blending roasted hazelnuts in a food processor until smooth. Spread on toast or use as a dip for fruit or veggies.
These recipes are just a few examples of how versatile and delicious hazelnuts can be. Experiment with different flavor combinations and find new ways to incorporate this nutritious nut into your meals and snacks!
Hazelnut Allergies And Precautions To Take
Hazelnut allergies are common and can cause serious, sometimes life-threatening reactions. If you are unsure whether you are allergic to hazelnuts, it is important to take precautions when adding them to your diet. People who have allergies to other tree nuts, such as Brazil nuts or macadamia nuts, are more likely to be allergic to hazelnuts.
Hazelnut allergies typically develop by the age of 2, and the number of tree nuts to which a person is allergic may increase with age. Roughly 30 percent of people with a tree nut allergy are allergic to more than one nut. In fact, together, peanuts and tree nuts account for 70 to 90 percent of reported food-related anaphylactic fatalities.
The symptoms of a hazelnut allergy can range from mild to severe and may include hives, itching, swelling, difficulty breathing, and anaphylaxis. Anaphylaxis is a severe and potentially life-threatening allergic reaction that requires immediate medical attention.
If you have a hazelnut allergy, it is important to avoid all foods that contain hazelnuts. Hazelnuts are often found in pastries and chocolates as well as in nut butters such as Nutella. It is also important to read food labels carefully and avoid foods that may contain hazelnuts, even in small amounts.
If you have a severe hazelnut allergy, it is important to carry an epinephrine auto-injector (such as an EpiPen) at all times. This can help you quickly treat a severe allergic reaction if it occurs.
In conclusion, while hazelnuts are a nutritious snack for many people, they can cause serious allergic reactions in others. If you suspect that you may be allergic to hazelnuts, it is important to take precautions and avoid them altogether. If you do have a hazelnut allergy, make sure to carry an epinephrine auto-injector and seek immediate medical attention if you experience any symptoms of an allergic reaction.
