Hazelnuts are a delicious and nutritious snack that can be enjoyed on their own or added to a variety of dishes. They are packed with healthy fats, vitamins, and minerals, making them a great addition to any diet.
But how much protein do hazelnuts actually contain?
In this article, we will explore the protein content of hazelnuts and the many health benefits they offer. So grab a handful of these tasty nuts and let’s dive in!
How Much Protein In Hazelnuts
Hazelnuts are not typically thought of as a high-protein food, but they do contain a decent amount of plant-based protein. One ounce (28 grams) of hazelnuts contains approximately 4 grams of protein.
While this may not seem like a lot compared to other protein sources like meat or beans, it is still a significant amount for a nut. In fact, hazelnuts are one of the highest protein nuts available, with only almonds and pistachios containing slightly more protein per ounce.
The Nutritional Value Of Hazelnuts
Hazelnuts are not only a good source of protein, but they are also packed with other important nutrients. One ounce of hazelnuts contains 176 calories and 17 grams of total fat, which may seem high, but the majority of the fat is healthy unsaturated fat. Hazelnuts also contain 2.7 grams of dietary fiber, which is about 11% of the recommended daily value.
In addition to protein and fiber, hazelnuts are also rich in vitamins and minerals. One ounce of hazelnuts provides 21% of the recommended daily intake of vitamin E, which is an important antioxidant that helps protect cells from damage. Hazelnuts are also a good source of thiamin, magnesium, copper, and manganese.
Hazelnuts are particularly high in mono- and polyunsaturated fats, which have been shown to have numerous health benefits. These healthy fats can help improve cholesterol levels and reduce the risk of heart disease. Hazelnuts also contain omega-6 and omega-9 fatty acids, which are important for brain function and may help reduce inflammation in the body.
It is important to note that hazelnuts do contain phytic acid, which can impair the absorption of some minerals like iron and zinc. However, this can be minimized by soaking or roasting the nuts before consuming them.
Hazelnuts: A Rich Source Of Protein
Hazelnuts are not only a delicious snack, but they also provide a good source of protein. They contain approximately 5 grams of protein per 1/4-cup (34-gram) serving, making them a great option for those looking to increase their protein intake.
In addition to their protein content, hazelnuts also offer a variety of other health benefits. They are rich in nutrients and have a high content of healthy fats, vitamins, and minerals. Hazelnuts are a good source of vitamin E, thiamin, magnesium, copper, manganese, and dietary fiber.
Studies have found that adding hazelnuts to your diet may help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby lowering the risk of heart disease. Hazelnuts are also a source of omega-3 fatty acids, which have been shown to reduce the risk of developing cardiovascular disease.
Furthermore, hazelnuts contain high amounts of phenolic compounds, which help your heart stay healthy by reducing cholesterol and inflammation. They also contain proanthocyanidins, chemical compounds that may help reduce the risk of cancer.
To incorporate hazelnuts into your diet as a source of protein, you can add them to your oatmeal or yogurt in the morning or mix them into your salad for lunch. You can also make homemade “Nutella” spread by blending hazelnuts with chocolate protein powder, cocoa powder, and maple syrup for a high-protein snack. However, it is important to be mindful of portion sizes as hazelnuts are high in calories.
How Much Protein Is In A Serving Of Hazelnuts?
A serving of hazelnuts, which is about one ounce or 28 grams, contains approximately 4.2 grams of protein. This means that if you are looking to add more plant-based protein to your diet, hazelnuts can be a great addition.
It’s important to note that while hazelnuts do contain protein, they are not a complete protein source on their own. This means that they do not contain all the essential amino acids that your body needs to function properly. However, you can still get all the amino acids you need by combining hazelnuts with other plant-based protein sources like beans or quinoa.
The Health Benefits Of Hazelnuts
Hazelnuts offer a variety of health benefits beyond their protein content. One of the most notable benefits is their ability to 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, which can contribute to hypertension. They contain high amounts of phenolic compounds, which help reduce cholesterol and inflammation in the body.
Another potential benefit of consuming hazelnuts is their ability to reduce the risk of cancer. Hazelnuts contain manganese superoxide dismutase, an antioxidant enzyme that helps decrease oxidative stress and may help reduce the risk of developing cancer. They also contain vitamin E, which helps protect cells against 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.
Hazelnuts also provide a cholesterol-free energy source and are packed with healthy fats, including omega-3s, which can be good for your heart. They are also rich in antioxidants, which protect against cell damage from free radicals and reduce the extent of cell damage from oxidative stress.
Finally, hazelnuts are an excellent source of micronutrients like vitamin E and magnesium, which are necessary for overall health. Adding hazelnuts to your diet may help reduce the risk of chronic diseases like Alzheimer’s, diabetes, cancer, heart disease, and liver problems.
Incorporating Hazelnuts Into Your Diet
If you’re looking to incorporate hazelnuts into your diet, there are plenty of delicious ways to do so. Here are some ideas:
1. Snack on them: Hazelnuts make a great snack on their own, or you can mix them with other nuts or dried fruit for a healthy trail mix.
2. Add them to oatmeal: Sprinkle chopped hazelnuts on top of your morning oatmeal for an added crunch and protein boost.
3. Make hazelnut butter: Just like peanut butter, you can make your own hazelnut butter by blending roasted hazelnuts in a food processor until they turn into a smooth and creamy spread.
4. Use them in baking: Hazelnuts pair well with chocolate and can be used in a variety of baked goods, such as cookies, cakes, and brownies.
5. Make a salad topping: Toasted hazelnuts add a delicious crunch to salads and can be used as a healthy alternative to croutons.
Remember to be mindful of portion sizes when snacking on hazelnuts, as they are high in calories. Stick to a serving size of one ounce (28 grams) per day to reap the health benefits without overdoing it on calories.
Hazelnuts Vs Other Nut Sources Of Protein
When compared to other nut sources of protein, hazelnuts are a great option. As mentioned above, hazelnuts contain approximately 4 grams of protein per ounce. In comparison, almonds contain about 6 grams of protein per ounce, while pistachios contain about 5.8 grams of protein per ounce.
While almonds and pistachios may have slightly more protein than hazelnuts, it’s important to note that hazelnuts have a more well-rounded nutrient profile. They contain higher amounts of vitamins and minerals like vitamin E, thiamin, magnesium, copper, and manganese.
In addition, hazelnuts are a great source of healthy fats, including mono- and polyunsaturated fats and omega-6 and omega-9 fatty acids. These fats are important for maintaining heart health and can help reduce the risk of developing cardiovascular disease.
Overall, while hazelnuts may not be the highest protein nut available, they are still a great option for adding plant-based protein to your diet. Plus, they offer a variety of other health benefits that make them a valuable addition to any healthy eating plan.