The Benefits of Hazelnut Milk

With perhaps the most indulgent profile among tree nuts, Hazelnut is a star ingredient for multiple cuisines and drinks. Most distinctively, it is the primary component of the international phenomenon of Nutella. However, hazelnut spreads are not an optimal way to benefit from its nutrients. For a perfect intersection of nutrition and indulgence, you might want to try hazelnut milk!

Classified as rich plant-derived milk, it is a perfect non-dairy milk substitute for people with lactose intolerance, vegan values, or other nut allergies like soy or almonds. Although it is a bit expensive, hazelnut milk has the perfect blend of nutrition, creaminess, and taste.


From being used in desserts and sweet dishes, many consume it alone like a milk substitute beverage. Hazelnut milk has a rich nutritious profile and offers a myriad of benefits to its consumers. Let’s take a look at what this star ingredient and its milk are all about with the multiple benefits of Hazelnut milk!

Hazelnut Milk Nutritional Value


Hazelnut milk has a perfect nutrient profile. Although it is high in calories, it is full of healthy fats and essential nutrients to replenish your body. 

One ounce of hazelnuts contains the following:

  • Calories: 176
  • Total fat: 17 grams
  • Protein: 4.2 grams
  • Carbs: 4.7 grams
  • Fiber: 2.7 grams
  • Vitamin E: 21% of the RDI
  • Thiamin: 12% of the RDI
  • Magnesium: 12% of the RDI
  • Copper: 24% of the RDI
  • Manganese: 87% of the RDI

This plant-based milk contains decent amounts of vitamin B6, folate, fiber, phosphorus, potassium, and zinc. Furthermore, it is loaded with mono- and polyunsaturated fats and is an excellent source of omega-6 and omega-9 fatty acids. 

When combined with water to form milk, you can reap all benefits of it and gain more!

Hazelnut Milk Benefits: How It Affects Your Health


With the rich nutrient profile mentioned above, it is evident that Hazelnut milk has multiple benefits when consumed. From being an excellent alternative dairy milk substitute to being a staple beverage, there are many ways to incorporate this drink into your diet for the following health benefits:

Helps Maintain Cardiovascular Health

Scientifically, multiple studies claim the benefit of a protected heart from eating nuts. 

Hazelnuts, in particular, are rich in antioxidants and healthy fats. Studies reveal that it helps in lowering blood cholesterol levels and increase your antioxidant potentials. It also helps improve your artery health and blood pressure. Therefore, hazelnut milk consumption links with good cardiovascular health due to dietary fiber, magnesium, potassium, fatty acids, and antioxidants. 

It Aids in Lowering Rates of Cancer 

Studies reveal that the high concentration of antioxidants, minerals, and vitamins in hazelnut milk can do wonders with their anti-cancer properties. 

The highest concentration of antioxidants in Hazelnuts is proanthocyanidins. Scientific research with test-tube and animal cases has revealed that proanthocyanidins may help prevent and treat some types of cancers. Many believe they protect us against oxidative stress as well that decreases cancer chances. It owes this property to the whopping 87% of the RDI for manganese in a one-ounce serving.

This nutritious beverage is also rich in Vitamin E — another powerful antioxidant with cell damage protection that could be a potential onset of cancer. A couple of test-tube studies have also exhibited potential in the hazelnut extract for treating colon, cervical, liver, and breast cancer. However, we still have to collect more evidence to make it a concrete treatment solution.


May Help Maintain Blood Sugar Levels

Hazelnut milk may help lower blood sugar levels even though it is a sweet treat. Its composition with components like oleic acids has beneficial effects on insulin sensitivity. 

A two-month study in 11 people with type 2 diabetes showed that a diet rich in oleic acid significantly reduces fasting blood sugar and insulin levels. It also increases insulin sensitivity. 

Can Decrease Inflammation

Hazelnut milk can reduce inflammatory markers because of its richness in healthy fat content. Therefore, we highly recommend hazelnut milk if you’re fighting off obesity and overweight conditions. Multiple studies reveal the anti-inflammatory properties of hazelnuts — the star ingredient of this vegan milk substitute. Consuming it helps reduce inflammatory responses in healthy individuals. 

However,  drinking hazelnut milk alone is not enough to reduce inflammation. It is essential to consult your healthcare provider for effective treatment. 

Hazelnuts: Some Quick Facts 


  • Also known as Filberts, Hazelnuts are prevalent in the regions of Turkey (Black Sea), France and Spain (Atlantic Oceans), and Oregon in the US (Pacific Oceans).
  • People rarely consume Hazelnuts as snacking nuts like their fellow almonds and cashews. Instead, they’re consumed in sweats as spreads or pastes, in bakery items, or in beverages.  
  • Archaeologists discovered hazelnut shells at Neolithic sites to be one of the most common organic materials.
  • Hazelnuts are rich in essential fatty acids, vitamins, dietary fiber, proteins, and minerals. 

How To Make Hazelnut Milk


With our easy-to-make recipe, you can seamlessly prepare delicious hazelnut milk at home. Our quantities will serve you with 1-liter hazelnut milk.


  • 1 liter of water
  • 1 tsp vanilla
  • A pinch of salt
  • 180 g Hazelnuts


  1. Soak your hazelnuts in cold water for 4 to 6 hours to double them in their size.
  2. Rinse your hazelnuts and add them with your other ingredients in a blender.
  3. Blend for 1-3 minutes, depending on your product. 
  4. Stop when you get a well-blended mixture.
  5. Filter your mixture through a tight weave cloth or nut milk bag.
  6. Press the chestnut pulp to get more milk.
  7. You may add two dates or two tablespoons of maple syrup for market-quality milk. However, you do not need this as hazelnut milk is naturally flavorful and sweet.

The Takeaway

Hazelnut milk is excellent non-dairy milk. It offers multiple health benefits, has a rich nutrient profile, and a delicious taste. 

Although it is more expensive than other dairy milk substitutes, almond milk, soy milk, rice milk, and oat milk, it is worth it. The cherry on top? You can prepare it yourself or get it from any of your nearby local stores!