Hazelnut: what it does for your body and how to use it

Want a crunchy snack that’s more than just tasty? Hazelnuts pack heart-friendly fats, vitamin E, magnesium, fiber, and protein in a small bite. They’re calorie-dense, so a little goes a long way — about 1 ounce (roughly 20–25 whole hazelnuts) is a helpful daily portion for many people.

What’s in a hazelnut and why it matters

Hazelnuts are high in monounsaturated fat, the same type that olive oil gives you. That fat helps lower bad cholesterol (LDL) when nuts replace saturated fats in the diet. They also offer vitamin E, which protects cells, magnesium for muscles and nerves, and fiber that helps digestion and fullness. If you watch calories, remember one ounce is roughly 170–180 kcal.

Hazelnut oil is popular for skin and cooking. It’s light, absorbs fast, and gives vitamin E topically — many people use it as a carrier oil for essential oils or as a moisturizer. Or use the oil for low to medium heat cooking for a nutty flavor.

Real uses: how people add hazelnuts to food and routines

Start small: sprinkle chopped hazelnuts on oatmeal or salads, swap them into trail mix, or blend into yogurt and smoothies. Make your own nut butter by grinding roasted hazelnuts with a pinch of salt — no added sugars or hydrogenated oils. For skin care, do a patch test first: rub a little hazelnut oil on the inside of your wrist for 24 hours to check for irritation or allergy.

If you have type 2 diabetes or are managing blood sugar, nuts can be a smart snack choice because their fat and fiber slow glucose spikes. Studies of mixed nuts show modest improvements in cholesterol and blood sugar markers; hazelnuts used regularly in similar ways show comparable benefits in small trials.

Thinking about supplements? Whole hazelnuts give fiber and structure that oils or pills don’t. Use oil topically when you want a lighter feel than heavier creams.

Risks and buying tips

Allergy is the biggest safety issue: tree-nut reactions can be severe. If you haven’t eaten hazelnuts before, introduce them cautiously and avoid them if you have known nut allergies. Hazelnuts are calorie-rich, so portion control matters for weight goals.

Store hazelnuts in the fridge or freezer to keep them fresh and cut mold/aflatoxin risk. Buy plain, unsalted nuts from reputable brands and toss any that smell rancid. If you take blood thinners (like warfarin) or high-dose supplements that affect bleeding, check with your prescriber before making major changes to nut intake, since nutrients like vitamin E can affect clotting in some situations.

Want a simple start? Try a tablespoon of chopped hazelnuts on morning oatmeal for flavor, crunch, and a dose of heart-friendly fat. If you have any allergies or take medicines, ask your healthcare provider first.