Hazelnut calories
Since ancient times, people have consumed hazel fruits raw, dried and fried. They were widely used in folk medicine to cleanse the liver of toxins, treat anemia, and improve immunity. The calorie content of fresh and roasted hazelnuts differs, but dried hazelnuts are the same as raw hazelnuts.
Per 100 g
Sources on proper nutrition most often provide calculations of calories per 100 g of raw material weight. This quantity contains:
- fats – 67 g;
- proteins – 16 g;
- carbohydrates – 10 g.
100 g of raw hazelnuts contain about 650 kcal. Fried is 20-30 kcal more caloric than fresh. Here is their content in different quantities of hazel fruits without shells:
- per 100 g (50-70 pcs.) – 650 kcal;
- 50 g (about 22 pcs.) – 600 kcal;
- 30 g (12 pcs.) – 360 kcal;
- 20 g – 240 kcal.
The calorie content of fried nuts is higher due to the use of oil during frying. The benefits of such hazelnuts are very doubtful. Doctors do not recommend using it for people with pathologies of the digestive and cardiovascular systems.
How much does one hazelnut weigh without shell?
To independently calculate the calorie content of hazelnuts, you need to know its mass and average calorie content: weight of 1 piece. - on average 1.5-2 g. The pulp of one fruit includes 0.32 g of proteins, 1.34 g of fat, 0.2 g of carbohydrates. Calorie content of hazelnuts: 1 piece – 12-13 kcal.
Let's calculate the energy value of 20 g of hazel. For clarity, we use the proportion:
- 1 g – 12 kcal;
- at 20 – X kcal.
x = 20*12/1, i.e. 200 kcal per 20 g of nuts.
On the shelves there is a large assortment of hazelnuts for every taste: large and medium-sized, in shell and without. The latter are significantly inferior in nutritional value and benefits to the body to nuts in shell. Such kernels are prone to loss of nutritional value, rapid drying and spoilage. Before eating the nut, the shell is cracked, but the brown, dry skin should not be peeled. It just contains vitamins and minerals.
Important! Despite the high calorie content (8 times more than milk chocolate), hazel fruits contain few carbohydrates. Therefore, people on a low-carb diet and diabetics can enjoy them.
Compound
Hazel is a very nutritious product. Its proteins are highly digestible and can even compete with meat. Hazel proteins contain many essential amino acids, which the body must obtain from food. Hazelnuts contain a lot of arginine, phenylalanine and leucine, isoleucine.
Hazelnuts contain a lot of tocopherols and B vitamins, including folic acid; they also contain vitamin A, PP, and K. The minerals found in hazel are iron, potassium, and zinc compounds. Hazelnuts contain copper and phosphorus, cobalt and manganese. The mineral content of the fruit is 2.3%. Hazelnuts also contain fiber, which aids digestion.
In addition, hazel contains antioxidants that neutralize free radicals and thereby slow down the aging of the body and increase resistance to various diseases.
Hazelnut fats are represented by polyunsaturated fatty acids, including a lot of oleic, stearic, and palmitic acid. The share of polyunsaturated acids reaches 7%, monounsaturated acids – up to 5% of the fruit weight.
A specific compound characteristic of hazelnuts is paclitaxel. This substance prevents the occurrence of cancerous tumors.
How many hazelnuts can you eat per day with proper nutrition?
It is recommended to include fresh hazelnuts in the daily diet of a person who adheres to proper nutrition. Being a source of quick energy, hazel fruit will perfectly replace a harmful snack and become an alternative to another afternoon snack. Since the nut has a beneficial effect on brain function, it is indispensable for people engaged in intense mental work: researchers, teachers, schoolchildren and students.
In older people who consume nuts daily, the functioning of the heart and blood vessels improves, aging and destruction of the skeletal system are stopped, and memory lasts longer.
When purchasing a nut, choose the in-shell version. In this form, it retains its smell and taste for a long time and does not lose its beneficial properties, of which the nut has many:
- reduces the risk of developing cancer;
- increases immunity;
- strengthens bones;
- helps build muscle mass;
- stimulates milk production in nursing mothers.
In order for a tasty snack to be beneficial, nutritionists recommend not to exceed the daily intake of the product, equal to 30-40 g. These are average figures calculated for a healthy adult.
The daily rate depends on:
- age;
- gender;
- weight;
- the presence of diseases and characteristics of the body.
Children are recommended to eat no more than 15 g (6 pieces) per day.
Important! Children under 3 years old are prohibited from eating nuts.
During pregnancy and breastfeeding, you can eat hazel fruits after consulting your personal doctor. The maximum norm of hazelnuts for pregnant women is 40 g, for nursing women - less than 20 g (7-9 pieces).
If a person is prone to obesity or has diabetes, it is better to exclude this product from the diet or find a replacement for it. With accelerated weight gain during pregnancy, the same rule is followed. Allergy sufferers and patients suffering from liver and pancreas diseases should not eat nuts.
Roasted hazelnuts are often sold as a snack: salty and sweet, in white and dark chocolate. In this form it tastes even better, but it brings almost no benefits. During heat treatment, moisture evaporates, along with it minerals and vitamins are destroyed.
When purchasing, be sure to check the quality of the product . Questionable-looking nuts are light in weight (in the shell), with an unpleasant odor, and dark in color. Such hazelnuts turn into poison. Spoiled nuts produce toxic compounds called aflatoxins. If they enter the body, they negatively affect the liver, causing serious poisoning.
During seasonal colds, in spring and autumn, prepare a healthy dessert. Peel and chop the kernels, and then mix with good quality honey. It serves as a powerful conductor of nutrients, so the benefits of hazelnuts increase several times. To strengthen the immune system, it is enough to eat 3-4 liters. treats a day.
Tips for eating nuts
We looked at the nutritional value of hazelnuts per 100 grams, as well as its calorie content. As you can see, the product is very healthy, but extremely high in calories. If you do not want to harm either your diet or your health, it should be consumed thoughtfully and in moderation.
- For people engaged in heavy physical labor, the nut will be an excellent fuel and source of energy. If you plan to unload the carriage or move from fifth to fifth (including carrying furniture), feel free to put a generous handful in your pocket;
- If you lead a sedentary lifestyle, and all planned physical activity comes down to carrying your body from the office to the elevator, then to the car and home to the sofa, your measure is 5 nuts;
- The ideal amount of nuts per day for a person with moderate physical activity is 25 g;
- If you are on a diet and planning a healthy snack, you are allowed to eat 6-8 nuts. This snack is best enjoyed in the first half of the day;
- It is better not to fry the product, not to salt it or sweeten it. Eat it raw, you can lightly dry it - this will give you more benefits and less calories;
- Hazelnuts go perfectly with dried fruits and berries and are better absorbed if they are pre-soaked in cold water for a couple of hours.
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Excessive consumption of the product is fraught with headaches, constipation, bloating, and allergic reactions. Never eat nuts with mold - this is an extremely dangerous carcinogenic compound.
In conclusion, let's make a small conclusion. Due to their high calorie content, the body's need for nuts can be easily satisfied with small quantities. Rest assured, this is enough to get pleasure, satisfy your hunger, and also fully absorb the vitamin and mineral complex. Everything is good in moderation!
How to store
It is best to choose hazelnuts in shell. This immediately significantly reduces the likelihood of purchasing a low-quality product. You need to visually examine the nut kernels for rot, mold, and various mechanical damage. Then you need to shake the hazelnuts. Dried nuts will make a hollow sound. It is better to avoid such a product. High nutritional value, as well as benefits for the body, are concentrated in juicy and fresh fruits. They make virtually no sound when shaking. The nut will take up all the space inside the shell.
To store hazelnuts, it is better to opt for the refrigerator. The kernels are placed in paper bags or canvas bags. In this form, hazel will remain useful for several years.
Harm and possible contraindications
Nuts are successfully eaten by people of different genders and ages. It is included in the menu by athletes of all sports. However, they can also cause undesirable consequences.
Harm of hazelnuts:
- Individual intolerance.
- Bloating (from overeating).
- Weight gain. This effect is possible not only when overeating. If the calories are not counted correctly when raw and fried, or when consumed with other additives (chocolate, etc.), the product may increase body weight. Remember, the healthiest and lowest-calorie is fresh hazelnuts.
Description of culture
Hazelnut grows as a tree or spreading shrub, about 7 m high. Thin, flexible branches are covered with brown-brown bark. The foliage is bright green, the plate is wide, jagged along the edge, reminiscent of the shape of the body of a bream, which led to the Russian name hazel. Male flowers are collected in an earring-shaped inflorescence, female flowers are located nearby in the buds of the bracts.
A mature infructescence contains 3–5 nuts, protected by a green sheath (plush) with a torn, jagged edge. The edible seed, except for the plus, is protected by a woody brown shell. The shape of the fruit, depending on the variety, is round, heart-shaped or round-oval. Size more than 1 cm in diameter.
Bred by crossing several species of wild hazelnuts, the cultivated form received the best qualities: resistance to cold, diseases and pests, as well as large fruit. Today, the nut is grown in Europe, Russia, North America and Asian countries, in areas where the climate is mostly temperate, although there are varieties resistant to low temperatures.
Did you know? Hazel wood is valued in the furniture industry and in inlay. The material has a natural shine, flexibility, pliability in processing and a characteristic pinkish-brown tint.
Cosmetic effect of the product
Nut oil is obtained from hazelnuts [10]. The product remains fresh for a long time, does not dry out and is highly valued not only in medicine and cooking, but also in the cosmetics industry. The oil is added to various body, face, hand and hair care products. It can be used either alone or in combination with other plant extracts.
Walnut oil has the greatest effect on hair. You need to rub a few drops of oil into your scalp to get strong, shiny and soft hair.
