What Filbert Nuts Are and Why They Matter
Filbert nuts — also called hazelnuts — are the edible seeds from the hazel tree, wrapped in a hard shell and thin brown skin. They have a mild, slightly sweet flavor and a buttery texture that works in both savory dishes and desserts. A typical serving is about one ounce or a small handful, roughly 21 nuts.
These nuts show up in your diet in several forms: whole and roasted, ground into flour, pressed into oil, or blended into spreads. The most recognizable product is hazelnut-chocolate spread, but filberts also appear in granola, baked goods, coffee drinks, and as a standalone snack. Because they're less common in everyday American cooking than almonds or walnuts, many people don't realize how widely available they are or what they contain.
Key Takeaways
- Filbert nuts contain healthy fats, fiber, and minerals like manganese and copper, making them a nutrient-dense snack option.
- A one-ounce serving (about 21 nuts) contains roughly 180 calories, 17 grams of fat, and 2.7 grams of fiber.
- You can eat them whole and roasted, grind them into flour for baking, press them into oil, or blend them into butter.
- People with tree nut allergies should avoid filberts entirely, and those with oral allergy syndrome may react to raw nuts.
- Filberts keep longest in the refrigerator or freezer in an airtight container, where they stay fresh for several months.
Nutritional Breakdown of Filbert Nuts
One ounce of roasted, unsalted filberts contains approximately 180 calories, 17 grams of fat (mostly monounsaturated), 7 grams of carbohydrates, and 2.7 grams of dietary fiber. They also provide 4 grams of protein per ounce. The fat profile is similar to olive oil — high in oleic acid, a monounsaturated fat linked to heart health in research on Mediterranean diets.
Filberts are particularly rich in manganese (about 76% of the daily value per ounce), copper (about 70% of daily value), and vitamin E (about 21% of daily value). They also contain smaller amounts of magnesium, phosphorus, and B vitamins. The manganese and copper support bone formation and immune function, while vitamin E acts as an antioxidant in your cells.
The fiber in filberts comes from the nut itself and the thin skin, so whole nuts deliver more fiber than blanched or skinless versions. If you're buying filbert flour or oil, check the label — processing removes some nutrients, particularly fiber and some of the vitamin E.
How to Choose and Store Filbert Nuts
Filberts are sold in several forms: in-shell (whole with the hard outer shell), shelled and roasted, raw and blanched (skin removed), and as flour or oil. In-shell nuts last longest but require a nutcracker. Shelled roasted nuts are ready to eat but oxidize faster once exposed to air. Raw blanched nuts have a milder flavor and longer shelf life than roasted ones because roasting accelerates rancidity.
When buying, look for nuts that feel heavy for their size and show no visible mold or discoloration. Smell them if possible — rancid nuts have a sharp, unpleasant odor. Avoid any that smell musty or look shriveled. Bulk bins are cheaper but expose nuts to air and light; sealed bags or containers are safer if you're buying in quantity.
Store shelled filberts in an airtight container in the refrigerator for up to four months, or in the freezer for up to a year. In-shell nuts keep at room temperature in a cool, dry place for two to three months, or refrigerated for six months. Once you crack open in-shell nuts, use them within a week if stored at room temperature, or within a month if refrigerated. Freezing does not harm the flavor or texture when thawed.
Ways to Use Filbert Nuts in Cooking and Snacking
The simplest use is eating them roasted and salted as a snack, straight from the bag. A small handful (about one ounce) makes a satisfying mid-afternoon snack that pairs well with fruit or cheese. Roasted filberts also work in trail mix, granola, and grain bowls where you want a buttery crunch.
Filbert flour (also called hazelnut flour) replaces some or all of the wheat flour in baking — it adds moisture and richness to cakes, cookies, and brownies. Start by replacing 25% of the wheat flour with filbert flour; go higher and you may need to adjust liquid or binding agents. Filbert flour browns faster than wheat flour, so watch baking time closely and lower the oven temperature by 25°F if the top browns too quickly.
Filbert oil has a delicate, nutty flavor and works in salad dressings, drizzled over roasted vegetables, or stirred into yogurt. It's not suitable for high-heat cooking because the smoke point is around 420°F. Filbert butter (ground whole nuts) spreads on toast, stirs into oatmeal, or blends into smoothies. Homemade filbert butter requires only a food processor and patience — blend roasted nuts for 8 to 10 minutes, stopping to scrape the sides, until the natural oils release and the mixture becomes creamy.
Who Should Avoid or Limit Filbert Nuts
Anyone with a tree nut allergy must avoid filberts completely. Tree nut allergies are distinct from peanut allergies (peanuts are legumes, not tree nuts), but some people react to both. If you have a known tree nut allergy, check with your doctor before introducing filberts, even if you've tolerated other tree nuts.
People with oral allergy syndrome — a reaction to raw plant proteins that causes itching or swelling of the mouth and throat — may react to raw filberts but tolerate roasted ones. Roasting breaks down the proteins responsible for the reaction. If you experience mouth itching when eating raw filberts, try roasted nuts instead, or cook them into baked goods.
Filberts are high in calories and fat, so portion control matters if you're tracking intake for weight management. One ounce is a reasonable serving; eating a full cup at once adds 1,200 calories and 115 grams of fat. If you're new to nuts or have a sensitive digestive system, introduce them gradually — the fiber and fat can cause bloating or loose stools if you eat too much too quickly.
Filbert Nuts Compared to Other Common Nuts
Filberts fall in the middle of the calorie and fat range compared to almonds, walnuts, and cashews. They're lower in protein than almonds or cashews but higher in fiber than walnuts. Their standout nutrients are manganese and copper; if you're looking specifically for those minerals, filberts deliver more per ounce than most other nuts.
| Nut (1 oz) | Calories | Fat (g) | Fiber (g) | Protein (g) | Key Nutrient |
|---|---|---|---|---|---|
| Filberts | 180 | 17 | 2.7 | 4 | Manganese, copper |
| Almonds | 164 | 14 | 3.5 | 6 | Vitamin E, calcium |
| Walnuts | 185 | 18.5 | 1.9 | 4.3 | Omega-3 ALA |
| Cashews | 155 | 12 | 0.9 | 5 | Copper, magnesium |
Almonds win for vitamin E and calcium, while walnuts are the only nut with significant omega-3 fatty acids (ALA). Choose based on what nutrients matter most to your diet and what flavor you prefer.
Storage and Shelf Life: What Affects How Long They Last
The enemy of nuts is oxygen, light, and heat. Filberts contain oils that oxidize when exposed to air, turning them rancid — a process that happens faster in roasted nuts than raw ones, and faster at room temperature than in cold storage. A roasted filbert left in an open bowl at room temperature may taste off within two weeks; the same nut sealed in a bag in the freezer stays fresh for a year.
Vacuum-sealed bags last longer than bags with regular closures. If you buy filberts in bulk and want to keep them past a few weeks, transfer them to a freezer bag, remove as much air as possible, and freeze. Thaw at room temperature or in the refrigerator — no special steps needed. You can also freeze filberts in their shells; crack them as you need them.
Signs that filberts have gone rancid include a sharp, unpleasant smell, a bitter or off taste, or visible mold. Discard any nuts that show these signs. A small amount of rancidity won't make you sick, but it tastes bad and may contain compounds your body doesn't process well, so it's worth throwing out.
Frequently Asked Questions
Are filberts and hazelnuts the same thing?
Yes. Filbert and hazelnut are two names for the same nut. Filbert is the older American term; hazelnut is now more common. The tree is the same, the nut is the same, and the nutrition is identical. You'll see both names on product labels.
Can I eat filbert nuts raw, or do they need to be roasted?
Yes, you can eat them raw. Raw filberts have a milder, slightly grassy flavor compared to roasted ones. Some people prefer raw for the texture; others find roasted more appealing. If you have oral allergy syndrome, roasting may reduce your reaction. There's no nutritional reason to choose one over the other — both are safe and nutritious.
Do filberts have less fat than other nuts?
No, filberts are similar to walnuts and almonds in total fat content — about 17 to 18 grams per ounce. The difference is the type of fat. Filberts are high in monounsaturated fat (the kind in olive oil), which is considered heart-healthy. They're lower in saturated fat than some nuts and don't contain the omega-3 fats that walnuts do.
What's the difference between filbert flour and ground filberts?
Filbert flour is finely ground to a powder and often has some of the oil removed, making it lighter and less oily. Ground filberts (or filbert butter) are coarsely ground or blended until creamy, retaining all the natural oils. Use filbert flour in baking as a wheat flour substitute; use ground filberts or filbert butter as a spread or mix-in for smoothies and oatmeal.
Can I make my own filbert butter at home?
Yes. Blend roasted, unsalted filberts in a food processor for 8 to 10 minutes, scraping the sides every couple of minutes, until the natural oils release and the mixture becomes smooth and creamy. You can add a pinch of salt or a drizzle of honey if you like. Store homemade filbert butter in an airtight container in the refrigerator for up to three weeks.