Hazelnuts versus Almonds: Which Nut is Better for Snacking?
Nuts are the quintessential snack: crunchy, nutrient-packed and other satisfying. But in the eternal argument of hazelnuts versus almonds, which merits a space in your pantry? Both provide unique flavors, textures, and health perks, but there are slight differences that distinguish them. Let's break down the numbers, contrast their profiles and explore which nut could be your new go-to snack.
Nutritional Face-Off: Hazelnuts vs Almonds
While hazelnuts and almonds seem to be nutritionally comparable at first glance, there are important distinctions upon examination. Here's a side-by-side comparison of their macronutrient and micronutrient composition per 1-ounce (28g) serving:
| Nutrient | Hazelnuts | Almonds |
|---|---|---|
| Calories | 178 kcal | 164 kcal |
| Total Fat | 17g (Monounsaturated: 13g) | 14g (Monounsaturated: 9g) |
| Protein | 4.2g | 6g |
| Fiber | 2.7g | 3.5g |
| Vitamin E | 4.3mg (21% DV) | 7.3mg (37% DV) |
| Magnesium | 46mg (12% DV) | 76mg (19% DV) |
| Calcium | 32mg (3% DV) | 75mg (7% DV) |
| Potassium | 193mg (4% DV) | 200mg (4% DV) |
| Phytic Acid (mg) | 0.3-0.6% | 1.0-1.5% |
Source: USDA FoodData Central, 2023.
Key Takeaways:
Caloric Content: Almonds have 14 fewer calories per ounce than hazelnuts, making them slightly lower in energy density.
Healthy Fats: Hazelnuts have more monounsaturated fats (associated with heart health), and almonds have a balanced profile.
Protein & Fiber: Not only does almonds deliver more protein (40%) and fiber (30%) than hazelnuts, but that's a satiety jackpot.
Vitamin E: This is where almonds really shine, offering almost twice the vitamin E, a powerful antioxidant.
Minerals: Almonds reign in magnesium and calcium, which are essential for bone and nerve health.
Taste and texture: A difference of preference
Flavor and mouthfeel are subjective, but data shows where the distinct profiles lie:
Flavor: Hazelnuts have a rich, buttery sweetness (think Nutella), and almonds are mildly, earthy nutty.
Texture: Roasted hazelnuts soften a bit, lending a creaminess to the crunch. Almonds remain firm, with a crisp bite.
Natural Sweetness: Hazelnuts have trace sugars (1.2g/oz) compared with the 1.0g/oz in almonds, making them slightly less bitter.
Personal Take: For indulgence, the buttery flavor of hazelnut works wonderfully with dark chocolate. Almonds' neutral flavor translates easily to both sweet and savory foods, making for a versatile, everyday snack.
Expansiveness in Flavors and Types
Both nuts adapt well to different preparations:
Hazelnuts: Roasted to bring out their sweetness. For use in spreads, pralines, or coffee flavoring.
Almonds: Found in almond milk, flour and butter. Often present in trail mixes, energy bars, or as slivered toppings.
Popular Snack Forms:
Whole: Great for eating raw or tossing into salads.
Sliced/Flavored: Almonds reign in seasoned varieties (smoked, chili-lime). Hazelnuts are not often flavored.
Storage & Portability: Fresh Keeping Nuts
Both nuts will oxidize when subjected to heat and air, but appropriate storage can prolong shelf life:
Shelf life: 6–12 months in a cool, dry pantry; up to 1 year refrigerated.
Convenience: Single-serve packets (like Blue Diamond Almonds, Ferrero Hazelnuts) are handy for snacking on the go.
Keep in mind: Store in airtight containers with oxygen absorbers to keep them from becoming rancid.
Environmental Impact and Cost Considerations
There's a vital duality to sustainability and affordability at the heart of making decisions around our diets:
| Factor | Hazelnuts | Almonds |
|---|---|---|
| Water Usage per Ounce | 5 gallons* | 15 gallons* |
| Carbon Footprint | Lower (shade-grown in Turkey) | Higher (intensive farming in CA) |
| Price per Ounce | $0.65–$0.80 | $0.50–$0.60 |
(Water Footprint Network, 2022)
Key Insights:
Water Use: Almonds use up to three times as much water as hazelnuts, an issue in drought-prone areas like California.
Cost: Hazelnuts are more costly because they are labor-intensive to harvest, and produced only in limited amounts worldwide (80 percent from Turkey).
MY TAKE: Almonds are cost-effective, but environmentally conscious consumers may choose hazelnuts or search for brands of sustainably grown almonds.
HEALTH BENEFITS: IN ADDITION TO THE BASICS
Both nuts provide science-supported benefits:
Heart Health: They both lower LDL cholesterol by using monounsaturated fat. In 2021, a study in The American Journal of Clinical Nutrition associated almond consumption with a 10 percent lower risk of heart disease.
Weight Control: Almonds are high in fiber and protein, which help to keep you feeling fuller. A 2019 study found that almond snackers ate 200 fewer calories a day than chip munchers.
Blood Sugar: Low glycemic index (both<20) prevents blood sugar spikes.
Skin & Bone Health: Vitamin E in almonds combats oxidative stress; magnesium in almonds promotes bone density.
Dietary Concerns and Allergen Information
Keto/Paleo: Both qualify as keto (net carbs: hazelnuts 2g, almonds 2.5g/oz).
Allergies: 1.2% of the U.S. population have tree nut allergies Cross-reactivity between tree nuts is rare but can occur.
Snack Time Experience: Perfect Pairing
Hazelnuts: Pair with dark chocolate (70%+ cocoa), espresso, or berries.
Almonds: Pair with cheeses, dried fruits or spices such as smoked paprika.
Conclusion: Choosing Your Path Wisely
The verdict? Almonds don't have those same drawbacks so they win for affordability, protein, and versatility — they are perfect for everyday snacking and cooking. Hazelnuts are winners in taste and antioxidants, so they are great for upscale snacks or desserts. Decide based on your priorities, whether it's budget, taste or sustainability.
Last Tips: Combine both in your diet! A meta-analysis from 2023 published in Nutrients concluded that the healthiest people are those who eat a variety of nuts.
