Hazelnuts are a delicious snack that provide many health benefits when added to a balanced diet and healthy lifestyle.

This nut, which is sweet in flavor and can be consumed in a variety of ways, contains a healthy nutritional profile that includes protein, healthy fats, and vitamins, among more.

Did you know Olam customers can purchase bulk hazelnuts and wholesale hazelnuts?

Hazelnuts have a multitude of benefits owing to their healthy nutritional profile. Let us look at some of the benefits of incorporating hazelnuts into a daily diet, starting off with the nutritional profile.

Healthy Nutrition Profile

What is the nutritional profile of hazelnuts? An ounce of hazelnuts contains the following (Nutrition Data):



Total Fat

17 g


4.2 g


4.7 g

Dietary Fiber

2.7 g

Vitamin E

21% of the RDI


86% of the RDI


24% of the RDI


11% of the RDI

Hazelnuts may Benefit Heart Health

Consuming hazelnuts as part of a healthy, balanced diet may possibly contribute to a healthy heart.

Regular hazelnut consumption plays a role in lowering  cholesterol, triglycerides and bad LDL cholesterol levels, as this study of 21 people points out.

The authors of the study stated that: “Hazelnut-enriched diets may exert antiatherogenic effect by improving endothelial function, preventing LDL oxidation, and inflammatory markers, in addition to their lipid and lipoprotein-lowering effects.”

They further stated that the above benefits could be neutralized within a month of a hazelnut-free diet.

Therefore, it would be ideal if one incorporates hazelnuts into their daily, balanced diet to sustain the benefit. 

Healthy Bowel Movements

Incorporating hazelnuts in your diet could help with your bowel movements. How so? This is because of the healthy levels of dietary fiber found in hazelnuts, which also helps reduce constipation.

An ounce of hazelnuts has 2.7 g of dietary fiber, according to USDA. According to the dietary guidelines of the ODPHP, American women aged 31-50 are advised to consume 25.2 g of fiber on a daily basis while men require 30.8 g.

Blood Sugar Level Management

Another benefit of incorporating hazelnuts into your healthy, balanced diet, especially as part of mixed nuts, is the effective regulation of your blood sugar levels.

A study published in 2009 noted the effects of consumption of 30 grams of mixed nuts by around 50 people with metabolic syndrome. This 30 g of mixed nuts included 7.5 g of hazelnuts.

The 12-week studyconcluded that the participants showed a noticeable improvement in insulin sensitivity.

While more studies are required to truly unravel the benefits of hazelnut consumption on blood sugar level management, a diet rich in hazelnuts could possibly lower blood sugar and improve sensitivity to insulin. 

Inflammation Management

Inflammation is the process where the body’s immune mechanisms protect the human body from health disorders and infection.

However, this defense system sometimes gets triggered even if there is no threat posed to us. This can be painful and be either acute, which is for a short period of time, or chronic, which translates to a long-lasting effect.

So how can one reduce inflammation?

Diet plays a huge factor in the effective management of inflammation, and hazelnut consumption goes a long way in achieving that.

How do hazelnuts help in reducing inflammation?

The nutrients present in them contributes to reducing inflammatory markers.

This study claims a hazelnut-enriched diet helps in a significant reduction in inflammation amongst participants who incorporated the sweet-tasting nut for 18-20 percent of their total calorie intake over a four-week period.

Another study claims hazelnut consumption is beneficial for obese and overweight people after participants experienced acceptance and diet quality owing to eating 60 g of hazelnuts daily over 12 weeks.


Hazelnuts are a tasty, fun addition to your diet if they aren’t already part of it, and the fact that they are healthy and very easy to incorporate in your daily lifestyle only further makes their case.

So, what are you waiting for? Become an Olam client and click here to purchase the highest quality of hazelnuts your money can buy!