Are raw or roasted hazelnuts better for you? A Nutritional Breakdown

November 22, 2025 •

4 min read

While hazelnuts are packed with healthy fats, fiber, and protein, the preparation method can slightly alter their nutritional profile. This raises a common question for health-conscious consumers: are raw or roasted hazelnuts better for you? The answer depends on your priorities regarding nutrient retention, flavor, and potential risks.

Quick Summary

This article explores the key differences in nutritional content, antioxidant levels, flavor, and shelf life between raw and roasted hazelnuts. The healthiest option depends on your dietary goals and taste preferences, as both forms offer valuable health benefits when consumed in moderation.

Key Points

Nutrient Retention: Raw hazelnuts retain slightly higher levels of heat-sensitive vitamins like Vitamin E compared to roasted ones.
Antioxidant Levels: Raw hazelnuts, especially with the skin on, offer higher levels of antioxidants than their roasted counterparts, which can see a decline with heat exposure.
Flavor and Texture: Roasting uses dry heat to intensify the nut's flavor and create a satisfyingly crunchy texture, which many people find more appealing than the milder, chewier raw version.
Fat Quality: Roasting can make polyunsaturated fats more susceptible to oxidation, potentially shortening the nut's shelf life, although this risk is minimal when roasted at lower temperatures.
Acrylamide Risk: Studies confirm that, unlike some other nuts, roasting hazelnuts does not lead to the formation of detectable levels of the potentially harmful compound acrylamide.
Added Ingredients: Commercial roasted hazelnuts often contain added salt and oils, whereas raw hazelnuts are typically unprocessed, making them a better choice for controlling sodium intake.
Digestibility: Some people find that the roasting process makes hazelnuts easier to digest, while others prefer the natural state of raw nuts; soaking raw nuts can also improve digestibility.

The Core Nutritional Profile: Raw vs. Roasted Hazelnuts

At a macronutrient level, the difference between raw and roasted hazelnuts is minimal, but some subtle changes occur during the roasting process. When dry-roasted, hazelnuts lose moisture, which concentrates their remaining nutrients, including fat and calories, on a per-gram basis. For example, 28 grams of dry-roasted nuts have slightly more fat and calories than the same weight of raw nuts. This difference is negligible for most people but is worth noting for those meticulously tracking their caloric intake.

Vitamin and Mineral Retention

Hazelnuts are an excellent source of essential micronutrients like Vitamin E, manganese, copper, magnesium, and B vitamins. Most of these minerals are heat-stable and remain largely unaffected by roasting. However, certain heat-sensitive vitamins, particularly some B vitamins and Vitamin E, can degrade slightly during roasting, especially at high temperatures and for longer durations. Studies show that for hazelnuts, this loss is relatively moderate compared to other nuts like almonds.

Antioxidants and Phenolic Compounds

Antioxidants are a key component of hazelnuts, protecting the body from oxidative stress that can cause cell damage. The most abundant antioxidants in hazelnuts are phenolic compounds, which are largely concentrated in the nut's skin.

Raw Hazelnuts: Contain a higher concentration of heat-sensitive antioxidants. To maximize antioxidant intake, it is recommended to consume raw, unpeeled hazelnuts.
Roasted Hazelnuts: Roasting can reduce the overall antioxidant content, especially if the skin is removed during the process. However, some antioxidants, such as lutein and zeaxanthin, are not significantly affected by dry roasting.

The Impact of Roasting on Taste, Texture, and Digestibility

Roasting is a thermal process that enhances the sensory attributes of hazelnuts through the Maillard reaction, a chemical reaction that occurs when heating amino acids and sugars.

Taste and Aroma: Raw hazelnuts have a mild, earthy flavor. Roasting brings out a richer, nuttier, and sweeter aroma and taste, making them more appealing for snacking and baking.
Texture: Roasting evaporates moisture, transforming the hazelnut's texture from chewy to crunchy.
Digestibility: Some people find roasted nuts easier to digest than raw ones. Soaking raw hazelnuts can also help break down indigestible enzymes and acids, improving digestibility.

Potential Downsides of Roasting Hazelnuts

While roasting can be beneficial, it is not without potential drawbacks, most of which are minor under controlled conditions.

Fat Oxidation: The polyunsaturated fats in nuts are more susceptible to oxidation when heated, especially at high temperatures. Oxidized fats can contribute to the formation of free radicals, although this can be minimized by roasting at low-to-medium temperatures. Roasted hazelnuts also have a shorter shelf life than raw ones due to this increased susceptibility to oxidation.
Acrylamide Formation: The Maillard reaction can sometimes produce acrylamide, a potentially harmful substance. However, studies have shown that roasted hazelnuts do not produce detectable amounts of acrylamide, unlike some other nuts like almonds.
Added Ingredients: Commercially roasted nuts often contain added salt and oils, which can increase sodium and calorie intake unnecessarily. Choosing dry-roasted or roasting your own is the best way to control these additions.

Raw vs. Roasted Hazelnuts: A Quick Comparison


Aspect	Raw Hazelnuts	Roasted Hazelnuts
Nutrient Retention	Maximum retention of heat-sensitive vitamins (e.g., Vitamin E, some B vitamins).	Minimal loss of heat-sensitive nutrients, largely dependent on temperature and time.
Antioxidant Levels	Higher levels, especially heat-sensitive compounds found in the skin.	Lower levels due to heat degradation and potential skin removal.
Flavor Profile	Milder, earthier, and less intense.	Richer, nuttier, and more aromatic due to the Maillard reaction.
Texture	Chewier and softer.	Crispier and crunchier.
Digestibility	Can be harder for some people to digest; soaking can improve this.	Easier for most people to digest.
Contamination Risk	Low but possible risk of bacteria like Salmonella, though pasteurization is common in many regions.	Roasting significantly reduces the risk of bacterial contamination.
Acrylamide Risk	None.	Studies show no detectable acrylamide formation in hazelnuts.
Added Ingredients	Typically none; natural and unprocessed.	May contain added salt or oil in commercial varieties.

The Final Verdict: How to Choose

Ultimately, the choice between raw and roasted hazelnuts comes down to a balance of nutritional priorities, flavor preference, and convenience. Both versions are incredibly healthy and can be part of a balanced diet.

For Maximum Nutrient Purity: If your primary goal is to retain the highest possible levels of heat-sensitive nutrients and antioxidants, especially from the skin, raw, unpeeled hazelnuts are the best choice.
For Enhanced Flavor and Crunch: If you prefer a more intense, nutty flavor and a crunchier texture, dry-roasted hazelnuts are superior. To minimize potential downsides, consider dry-roasting them yourself at home at a low-to-medium temperature.
For Versatility and Convenience: Many recipes call for the enhanced flavor of roasted hazelnuts. Buying raw nuts allows you to control the roasting process and customize the flavor profile, giving you the best of both worlds.

Either way, consuming a modest handful (around 28 grams) of unsalted, high-quality hazelnuts daily is an excellent way to reap their numerous health benefits, such as promoting heart health and supporting cognitive function.

How to Incorporate Hazelnuts into Your Diet

There are countless easy and delicious ways to add hazelnuts to your daily meals:

Snack: Enjoy them on their own as a quick, satisfying snack.
Salads: Sprinkle chopped raw or roasted hazelnuts over salads for added crunch and flavor.
Baking: Use them in cookies, cakes, muffins, or granola.
Smoothies: Blend them into your morning smoothie for extra protein and healthy fats.
Spreads: Make your own hazelnut butter by blending roasted hazelnuts until smooth.
Topping: Add them to oatmeal, yogurt, or ice cream.

Conclusion

Whether you choose raw or roasted, hazelnuts offer a powerful combination of healthy fats, fiber, vitamins, and minerals that support overall health. While raw hazelnuts offer a slight nutritional advantage in terms of heat-sensitive compounds and antioxidants, roasted hazelnuts win on flavor and texture appeal. The small nutritional trade-offs from careful roasting are outweighed by the enjoyment and variety they can add to your diet. Ultimately, the healthiest hazelnut is the one you enjoy eating most consistently as part of a balanced diet.

Frequently Asked Questions

Yes, it is perfectly safe to eat raw hazelnuts. In many regions, they are also pasteurized using methods like steaming to reduce the risk of harmful bacteria.

On a gram-for-gram basis, roasted hazelnuts are slightly more calorie-dense because they lose moisture during the roasting process, concentrating the fat and calories.

Both raw and roasted hazelnuts are beneficial for heart health due to their high content of monounsaturated fats and antioxidants. To maximize the benefits, choose unsalted versions of either type to control sodium intake.

No, controlled roasting does not make hazelnuts unhealthy. While some nutrients are lost and fats can oxidize, the overall nutritional profile remains strong. The key is to avoid heavily salted or oil-roasted options and roast them yourself at a moderate temperature to minimize potential drawbacks.

To roast hazelnuts at home, spread them in a single layer on a baking sheet. Roast at 350°F (175°C) for 10-15 minutes, or until fragrant. Let them cool, then rub them in a clean cloth to remove the skins if desired.

Roasting can cause a loss of some heat-sensitive antioxidants, especially from the skin. However, other antioxidants remain stable, and some antioxidant activity may even increase after extended roasting due to new compound formation.

The skin contains a significant amount of the nut's antioxidants, so eating hazelnuts with the skin on offers a higher antioxidant intake. The skin can be slightly bitter, however, and many people remove it for a smoother texture and taste.