If you are looking for a way to add a nutritious and delicious snack to your diet, look no further than shelled hazelnuts. In just one serving, which is equal to one ounce or approximately 21 whole kernels, you can enjoy the rich taste and texture of these versatile nuts while also boosting your health. And with only 190 calories, it's easy to fit them into your daily calorie intake.

Apart from their satisfying crunch and taste, shelled hazelnuts are also packed with essential vitamins and minerals, including vitamin E, calcium, magnesium, and potassium. They are also a good source of protein and fiber, which can help you feel fuller for longer periods of time and maintain healthy digestion.

In this article, we'll explore the benefits of including shelled hazelnuts in your diet and provide tips on how to incorporate them into your meals and snacks.

Calories in Shelled Hazelnuts

As mentioned earlier, one serving, or one ounce, of shelled hazelnuts contains about 190 calories. While this may seem high, it's important to remember that nuts are a nutrient-dense food with healthy fats and vital nutrients. Plus, studies have shown that regular nut consumption is associated with lower body weight and reduced risk of cardiovascular disease. If you are watching your calorie intake, it's a good idea to portion out your serving of hazelnuts rather than munching on them straight from the bag. You can also pair them with other filling foods, like fruits or vegetables, to make a more balanced snack.

Vitamins and Minerals in Shelled Hazelnuts

Shelled hazelnuts are a great source of essential vitamins and minerals, including vitamin E, magnesium, calcium, and potassium. Vitamin E is an antioxidant that helps protect the body from damage, while magnesium and calcium promote bone health and muscle function. Potassium, on the other hand, supports heart health by regulating blood pressure and counteracting the harmful effects of sodium. In fact, studies have shown that hazelnuts contain some of the highest levels of antioxidants among nuts, making them a great choice for disease prevention and overall wellness.

Protein and Fiber in Shelled Hazelnuts

In addition to being rich in vitamins and minerals, shelled hazelnuts are also a good source of plant-based protein and fiber. One ounce of hazelnuts contains about 4 grams of protein and 2.7 grams of fiber, which can help you feel full and satisfied after eating. Moreover, the fiber in hazelnuts can promote healthy digestion and regulate blood sugar levels, making them an ideal snack for individuals with diabetes or digestive issues.

Health Benefits of Shelled Hazelnuts

Whether you want to reduce your risk of chronic diseases or simply improve your overall well-being, shelled hazelnuts have a lot to offer in terms of health benefits. Some of the most notable benefits of hazelnuts include their high antioxidant content, ability to reduce inflammation, support for heart health, and aid in weight management. In fact, a study published in the Journal of Nutrition found that individuals who consumed hazelnuts regularly experienced a reduction in total cholesterol levels and an increase in 'good' HDL cholesterol levels, which are both key indicators of heart health. Moreover, the combination of healthy fats, protein, and fiber in hazelnuts can help you feel full and satisfied, making it easier to stick to a healthy eating plan.

How to Incorporate Shelled Hazelnuts into Your Diet

If you are looking for ways to add more shelled hazelnuts to your diet, there are plenty of options to choose from. Here are some of our favorite ways to enjoy hazelnuts:

• As a snack: Simply portion out a serving of hazelnuts and pair them with fresh fruit, like apple slices or berries, for a balanced snack.
• In a salad: Toasted hazelnuts can add a delicious crunch and nutty flavor to salads. Try tossing them with spinach, goat cheese, and a balsamic vinaigrette dressing for a satisfying meal.
• In a smoothie: Blend hazelnuts along with your favorite fruits and veggies for a creamy and nutritious smoothie.

Hazelnut Butter vs. Shelled Hazelnuts

If you are a fan of peanut butter, you may be wondering if hazelnut butter is a healthier alternative. While both spreads are delicious and nutritious, there are some key differences to consider. Hazelnut butter, like peanut butter, is high in healthy fats, protein, and fiber. However, it may also contain added sugars or oils, which can increase the calorie content and affect the quality of the product. On the other hand, shelled hazelnuts are a whole food, meaning they are less processed and contain fewer additives. If you do opt for hazelnut butter, choose a brand that contains minimal ingredients and no added sugars or oils. You can also try making your own hazelnut butter by blending roasted hazelnuts in a food processor or blender until smooth.

Possible Risks of Consuming Shelled Hazelnuts

While shelled hazelnuts are generally safe and healthy to consume, there are some risks to be aware of if you have certain food allergies or medical conditions. For instance:

• Food allergies: If you have a nut allergy, shelled hazelnuts can trigger an allergic reaction, which can range from mild symptoms, like hives or itching, to more severe reactions, like anaphylaxis. If you are allergic to other nuts, like almonds or walnuts, you may also be at risk of hazelnut allergy.
• Gastrointestinal issues: Some individuals may experience digestive discomfort, like bloating or gas, after consuming hazelnuts due to their high fiber content.

If you have any concerns or adverse reactions after consuming shelled hazelnuts, it's best to consult with a healthcare provider or nutritionist.

Buying and Storing Shelled Hazelnuts

When buying shelled hazelnuts, it's important to choose high-quality, fresh nuts that are free from any signs of mold or rancidity. Look for nuts that are plump, smooth, and uniform in color, with no cracks or holes. To preserve the freshness and flavor of your hazelnuts, store them in an airtight container or sealed bag in a cool, dry place, like a pantry or fridge. You can also freeze them to extend their shelf life.

Recipes Using Shelled Hazelnuts

Looking for some delicious ways to incorporate shelled hazelnuts into your meals and snacks? Here are some tasty and simple recipes to try:

• Hazelnut-crusted salmon: Coat salmon fillets in a mixture of ground hazelnuts, breadcrumbs, and herbs, then bake or grill until crispy and golden.
• Hazelnut chocolate spread: Blend roasted hazelnuts, cocoa powder, coconut oil, and honey in a food processor until smooth and creamy for a healthier, homemade version of Nutella. Spread it on toast, fruit, or crackers for a satisfying snack.
• Hazelnut smoothie: Blend frozen banana, spinach, hazelnut milk, vanilla extract, and a few whole hazelnuts together until smooth for a nutrient-packed breakfast or snack.

Fun Facts About Shelled Hazelnuts

To wrap up our exploration of shelled hazelnuts, here are some interesting and fun facts about these tasty little nuts:

• Hazelnuts are also known as filberts or cobnuts, depending on the variety and location.
• The hazelnut is the official state nut of Oregon, which produces about 99% of the hazelnuts grown in the United States.
• Hazelnuts have been a popular ingredient in European cuisine for centuries, from Nutella to marzipan to pralines.