You can increasingly find hazelnut milk at the supermarket wherever you are in the world.

Typically hazelnut milk will have added vitamins and minerals which makes the commercially found milk wholly nutritious.



Nutritional value

Hazelnut milk frequently contains added vitamin D, B-Vitamins, calcium and protein, making them more similar to regular milk in nutritional content.


In addition, hazelnut milk is naturally rich in several vitamins and minerals, especially vitamin E.


Per 100ml (RDI=Recommended Daily Intake) Hazelnut Milk Cow’s (Whole) Milk
Calories 29 kcal 64 kcal
Fat 1.6g 3.6g
Carbohydrate 3.1g 4.7g
Fibre 0.3g 0g
Protein 0.4g 3.2g
Vitamin D 15% of the RDI 0% of the RDI
Vitamin E 20% of the RDI 3% of the RDI
Riboflavin (B2) 15% of the RDI 17% of the RDI
B12 15% of the RDI 16% of the RDI
Calcium 15% of the RDI 15% of the RDI

(1) (2)



Low in Calories

Hazelnut milk which is bought commercially generally has a low calorie and fat content which is due to the fact that the milk is watered down. This is great news if you are looking to manage your calorific intake and control your weight.


However, not all hazelnut milk is the same and some types have higher hazelnut contents which although contains a higher calorific intake, it makes for a much better nutrient-dense drink.


You should always seek to find unsweetened, naturally occurring hazelnut milk as this provides a richer nuttier taste and will not cause a spike in your blood sugar levels – a great choice for diabetics.


Dairy Free and Gluten Free

Hazelnut milk contains no lactose! This is great for people who are lactose intolerant and unable to digest milk adequately. Hazelnut milk will not lead to bloating or stomach inflammation making it a great source for everyone.


Furthermore hazelnut milk is typically free from dairy, gluten and soy. Making it a great choice for vegans and people unfavourable to dairy.



A Good Source of Vitamins and Minerals

Hazelnut milk provides an equally good source of calcium as that of cow’s milk. Which is important as calcium is needed for the strengthening of bones, teeth and tissue cells. Therefore, calcium intake will reduce the risk of osteoporosis, which is a condition associated with weak bones and fractures.(3)


Hazelnut milk is high in vitamin E which is a great nutritious element of hazelnuts as they provide protection for lipids against oxidisation and help to reduce levels of bad cholesterol (LDLs) thus reducing the risk of heart related diseases.(4) (5)


The nut-based milk provides Vitamin D which is great for the skin and also reduces the risk of brittle bones and weak muscles.(6)



Easy to Make Your Own

As aforementioned most of the commercially available hazelnut milk, or any other nut milk for that matter, is approximately 95% water. Therefore if you truly want to get the full nutritious content from hazelnut milk you are best advised to make it yourself!


Having said that it is just as quick and easy to make hazelnut milk as it is to make a smoothie!



Step1: Soak 250 grams organic raw hazelnuts in cold water for eight to ten hours.


By soaking the hazelnuts you help to remove phytic acid and enzyme inhibitors (found in the coatings of nuts) so that your digestive system can easily absorb all of the precious vitamins and minerals from the hazelnuts.

Soaking the nuts also initiates the germination process (so long as the nuts are raw) and deactivates the hazelnut’s enzyme inhibitors which significantly increases the nutrient continent of the nut.(7)


Step2: Once soaked, blend the hazelnuts with 500 ml of water (you can add as much water depending on the consistency you desire to achieve).


Step 3: Strain the blended mixture through a nut-milk bag or a fine mesh strainer.


Step 4: Store your fresh hazelnut milk in the fridge where it will last for up to three days and shake or stir before you drink.



The hazelnut residue collected in the nut-milk bag or strainer can be used for smoothies or even for baking purposes.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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