This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
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Putting together your weight loss diet can be confusing with all the options. What about hazelnuts, are they good for weight loss or not?
Hazelnuts, also known as filberts, are a kind of tree nut. They are not only consumed in their whole form, they are also popular in other recipes and preparation methods.
Many people are worried about how the high-fat content of nuts and hazelnuts, in particular, will impact their weight loss. Find out whether this aspect of hazelnuts interferes with weight loss, what the best way to eat them is, and how hazelnuts compare to other popular nuts when it comes to losing weight.
Micronutrients in hazelnuts
The first thing to look at is the amount of micronutrients in hazelnuts.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of hazelnuts provides you with approximately (1):
- Manganese: 309% of the DV (Daily Value)
- Copper: 86% of the DV
- Vitamin E: 75% of the DV
- Thiamin: 43% of the DV
- Magnesium: 41% of the DV
- Phosphorus: 29% of the DV
- Vitamin B6: 28% of the DV
- Folate: 28% of the DV
- Iron: 26% of the DV
- Potassium: 19% of the DV
- Vitamin K: 18% of the DV
- Zinc: 16% of the DV
- Vitamin C: 11% of the DV
- Calcium: 11% of the DV
And a few others in smaller amounts. These are extremely good amounts of vitamins and minerals per 100 grams. Hazelnuts can get you well on your way to hitting your daily vitamin and mineral goals. If you combine them with a healthy diet and you should be able to hit most of your vitamin and mineral goals.
Hazelnuts also contain anti-oxidants. These are substances that help your body deal with oxidative stress, damage that occurs from day to day.
Fiber in hazelnuts for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Hazelnuts contain around 9.7 grams of fiber per 100 grams.
This is a good amount compared to most other foods. For most people more fiber is a good thing for weight loss.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in hazelnuts you can reduce the time you spend craving for food a good amount.
Protein in hazelnuts for weight loss
Another thing in food that can help you on your weight loss journey is the amount of protein in it.
Hazelnuts contain about 15 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (2). Hazelnuts are a good source of plant-based protein but also a decent source of protein in general.
Protein is considered to be the most filling of the 3 macronutrients. Eating enough protein will also help you prevent muscle loss. Muscle helps you burn extra calories throughout the day which is very good for weight loss. Protein calories also take your body more calories to process than calories from carbs and fats.
Even though hazelnuts are a bit lower on the list of the nuts highest in protein, the amount of protein in them is generally good for a plant-based source of protein. You will most likely also need protein from other foods but some hazelnuts can get you started towards your daily goals.
Do keep in mind that overdoing it with protein isn’t good either.
Are hazelnuts good for losing weight?
To know whether or not you can eat hazelnuts while trying to lose weight you still need a final piece of the puzzle. The amount of calories in hazelnuts.
Hazelnuts contain around 628 calories per 100 grams. 67.6 of these calories come from the carbohydrates (16.7 g per 100 grams of which 9.7 g fiber).
You can definitely fit in some hazelnuts in low-carb diets like the keto diet even though they are in the middle of the list of low-carb nuts.
On the one hand you have these awesome amounts of micronutrients, fiber, and plant-based protein but on the other hand, you have this large amount of calories.
The exact amount varies but some studies find that 5%-20% of the fat from nuts may go through indigested (5, 6, 7, 8). Chances are this varies from individual to individual and situation to situation.
Even with that in mind, the message is that it might be hard to fit in many hazelnuts in your daily diet plan but it might be worth it.
You also don’t have to go for the full 100 grams every day. 30 grams of hazelnuts could be enough to provide you with some great nutrients without skyrocketing the number of calories you consume every day.
Depending on your current diet a certain amount of hazelnuts can help you lose weight by helping you feel a lot fuller and helping you consume more protein. This can help you avoid high-calorie foods that may interfere with your weight loss.
Hazelnuts can be a great healthy snack for weight loss but if you overdo it, they might be fattening due to the high amount of calories in them.
Who should not eat hazelnuts
While hazelnuts can be a great addition to the diet of most people, some people are allergic to them.
How many hazelnuts should you eat a day to lose weight?
Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
A typical serving of 1 ounce hazelnuts is about 12 hazelnuts.
Some people use this 1 oz serving size as a daily recommendation but in reality, it isn’t as simple as that. There is for example no way that a 200-pound man and 140-pound woman should eat the same amount of hazelnuts a day to lose weight.
You need to determine for yourself how many hazelnuts fit in your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.
Different ways to eat hazelnuts
Like a lot of whole foods there are many different ways to eat and recipes with hazelnuts. Find out how good they are and what important points you need to keep in mind.
When trying to lose weight you often want to stay away from flour. In the processing process from grain to flour a lot of the weight loss friendly parts get removed. What is often left is a lot of calories that don’t really fill you up.
Luckily this is not the case with hazelnut flour. In essence hazelnut “flour” is basically just crushed hazelnuts which means that, if nothing is added, the nutritional value is about the same as regular hazelnuts.
The word “hazelnut” in front of the word syrup might make it sound healthier but unfortunately syrup is still syrup.
That means almost the same as pure sugar. Like all foods you can have hazelnut syrup sometimes and still lose weight but in general you want to avoid hazelnut syrup.
The same as hazelnut flour goes for hazelnut butter. In essence, hazelnut butter is just hazelnuts crushed until they become a cream.
You do have to keep in mind that many brands add oils, sugar, and other sweeteners to this mix. All ingredients you preferably want to avoid when trying to lose weight.
If you decide to eat hazelnut butter make sure that the brand you are buying doesn’t add (too much) oils, sugars, and other sweeteners.
Hazelnut chocolate spread
Next there are all kinds of chocolate products with hazelnuts. These include just hazelnuts coated in chocolate or the infamous hazelnut chocolate spread.
These are again not recommended when trying to lose weight but at least usually better than the same amount of hazelnut syrup.
The best way to eat hazelnuts for weight loss
If you buy the right kinds of hazelnut flour and butter they have similar effects on weight loss as regular hazelnuts.
That means that it is more a matter of personal preference in what way you will eat your hazelnuts. If you try out recipes with hazelnuts make sure the other ingredients are weight loss friendly and you are good to go.
Hazelnuts vs other popular nuts for weight loss
You now know how good hazelnuts are for weight loss but how do they compare to certain other popular nuts? Find out how good hazelnuts are for weight loss vs almonds, walnuts, peanuts, and macadamia nuts.
Almonds contain around 12.2 grams of fiber per 100 grams. A good amount higher than the 9.7 grams of fiber per 100 grams in hazelnuts. Almonds contain about 21.2 grams of protein per 100 grams. These 2 foods are about the same when it comes to the amounts of vitamins and minerals.
Almonds are basically better than hazelnuts in the most important weight loss nutrition aspects.
Hazelnuts vs walnuts
Walnuts contain 6.7 grams of fiber so a decent amount lower than hazelnuts. In terms of protein walnuts contain about the same amount as hazelnuts, 15.2 grams per 100 grams. Walnuts have slightly lower amounts of vitamins and minerals.
One benefit walnuts do have is that they are higher in omega 3 fats than hazelnuts. It’s not yet clear exactly how much of a difference that makes when it comes to weight loss.
Overall, hazelnuts will likely be better for weight loss than walnuts.
Hazelnuts vs peanuts
Hazelnuts have about 9.7 grams of fiber per 100 grams vs the 8.5 grams of peanuts. Peanuts contain about 25.8 grams of protein per 100 grams, so a relatively big amount higher than hazelnuts. In terms of the amount of vitamins and minerals, hazelnuts and peanuts are very similar.
Peanuts will likely be better for weight loss than hazelnuts.
Hazelnuts vs macadamia nuts
Macadamia nuts have less fiber per 100 grams than hazelnuts, 8.6 grams. Macadamia nuts are also a lot lower in protein per 100 grams, 7.9 grams vs the 15 grams in hazelnuts. Both of these nuts are very high in vitamins and minerals.
The difference in fiber, protein, and calories make hazelnuts likely better for weight loss than macadamia nuts.
Chart of hazelnuts vs other popular nuts
There are some interesting differences in nutritional content that will most likely matter when it comes to weight loss. As you can see, there are a few nuts better for weight loss than hazelnuts.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for hazelnuts (1), almonds (9), walnuts (10), peanuts (11), and macadamia nuts (12) to compare.
|Values Per 100g||Hazelnuts||Almonds||Walnuts||Peanuts||Macadamia Nuts|
|Calories||628 calories||575 calories||654 calories||567 calories||718 calories|
|Fiber||9.7 g||12.2 g||6.7 g||8.5 g||8.6 g|
|Protein||15 g||21.2 g||15.2 g||25.8 g||7.9 g|