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Hazelnut milk (raw, organic?)

Hazelnut milk is a plant drink consisting mainly of water and hazelnuts that can be used as a milk substitute.
The information we compiled for this ingredient complies with the standards ofthe USDA database.
94%
Water
 63
Macronutrient carbohydrates 62.96%
/07
Macronutrient proteins 7.41%
/30
Macronutrient fats 29.63%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Hazelnut milk, commercially available as a hazelnut drink, is made from hazelnuts (Corylus spp.) and water. Like other plant milk, it is used in vegan cuisine as an alternative to cow's milk. Commercial hazelnut milk is usually not raw, but is often available in organic quality.

Culinary uses of hazelnut milk

Hazelnut milk (hazelnut drink) is a lactose-free, vegan plant-based milk that is made from hazelnuts and water. Commercially available drinks are often not considered raw food because they are heated during production to make them durable and sterile. If you would like raw hazelnut milk, it is best to make it yourself (see section "Make your own Hazelnut Milk"). The taste of the slightly brownish milk is intensely nutty. Store-bought hazelnut milk often tastes slightly sweet due to added sugar or other sweeteners.

This plant drink is used in ways similar to cow's milk, which is why hazelnut milk (hazelnutnut drink) is suitable as a vegan milk substitute.

How is hazelnut milk used? The vegan drink can be enjoyed cold or warm (e.g., as drinking chocolate with a little cinnamon, as a smoothie or frappé or as part of coffee). It can also be used for cooking or baking sweet or savory dishes. Hazelnut milk is suitable for mueslis, porridge, semolina porridge and vegan rice pudding as well as for the preparation of pancakes, waffles (e.g., with berries, oranges or applesauce), cakes and hazelnut spread. Fine soups or creamy sauces - such as for soy strips with vegetables, potato gratin or vegetable casserole can be cooked with hazelnut milk. We have a raw vegan soup variation with hazelnut milk: raw Jerusalem artichoke and parsnip cream soup.

Make your own hazelnut milk

Can you make hazelnut milk yourself? Yes, you can easily make hazelnut milk yourself. Below is a simple recipe

Ingredients: 150 g hazelnuts (raw, organic), 1 L water, 1 tbsp maple syrup (optional), 1 pinch salt, some cinnamon (optional).

Procedure: Soak hazelnuts in enough water for a few hours (at least four hours - even better if soaked overnight). Pour away the soaking water and briefly rinse the nuts in a sieve. Place hazelnuts, water, maple syrup (optional) and salt in a blender and blend until smooth. If you like, you can add some cinnamon to taste. Pour the mixture into a nut milk bag or kitchen towel placed in a colander over a bowl and filter. Pour the hazelnut milk obtained into a clean, airtight bottle and store in the refrigerator. Excess hazelnut mass (pomace) can be reused: e.g., by drying it and using it as hazelnut flour for baked recipes - or as a rich addition to smoothies and muesli.

Vegan recipe for kohlrabi-hazelnut soup

Ingredients (for 4 people): 600 g kohlrabi, 1 onion, 1 tbsp rapeseed oil, 100 ml white wine or water, 100 ml vegetable stock, 1 pinch nutmeg (ground), 100 g hazelnuts (organic), 500 ml hazelnut milk (organic), 1 clove of garlic, some salt and pepper.

Procedure: Peel the kohlrabi and cut into cubes. Peel the onions and cut them into fine pieces. Heat rapeseed oil in a saucepan, sauté the onion and deglaze with white wine (or water). Add the kohlrabi and sauté briefly. Add vegetable broth and bring to the boil. Sprinkle nutmeg into the soup and simmer for about 20-30 minutes until the kohlrabi is soft. Roughly chop the hazelnuts. Pour the hazelnut milk into the saucepan and let it boil up. Add the peeled garlic clove and puree everything with a hand blender to a creamy soup. Season the vegan kohlrabi hazelnut soup with a little salt and pepper. Garnish with the chopped hazelnuts and some parsley (optional).

Vegan recipe for golden hazelnut rice pudding with peach

Ingredients (for 1-2 people): 130 g short-grain rice, 250 ml hazelnut milk (organic), 250 ml water, 1 tbsp maple syrup, 1 tsp turmeric (ground), 1 tsp ginger (ground), ½ tsp cinnamon, 1 pinch salt, some vanilla powder or vanilla extract, 1 peach.

Procedure: Mix the hazelnut milk, water and maple syrup and add the rice. Briefly bring the rice pudding to the boil while stirring constantly, then reduce the temperature. Season with turmeric, ginger, cinnamon, salt and vanilla and mix well. Let cook stirring occasionally. Meanwhile, rinse, core and slice the peach. Once the rice has absorbed the liquid, the vegan rice pudding should be ready. Serve in a bowl and garnish with the peach wedges.

To find vegan recipes with hazelnut milk follow the reference: "Recipes that have the most of this ingredient".

Not only vegans and vegetarians should read this:
A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.

Purchasing - storage

Hazelnut milk is sometimes sold under the name hazelnut drink, especially in countries where plant-based alternatives of cow’s milk are not allowed to be labelled as milk7. Hazelnut milk or hazelnut drink can be found in well-stocked supermarkets, including organic supermarkets.

As mentioned, many of the commercially available hazelnut drinks are sweetened and enriched with vitamins, minerals and other additives. In addition, most are UHT (Ultra High Temperature) treated, meaning they have been sterilized and preserved by temperatures in excess of 135°C. These drinks made from hazelnuts are therefore not considered raw food.

Is there hazelnut milk without sugar? If you would like a more natural hazelnut milk, unsweetened and without additives, we recommend that you prepare your own plant-based drink (see section "Make your own Hazelnut Milk").

Storage tips

Many of the store-bought hazelnut drinks are ultra-high temperature (UHT) treated. Therefore, they will keep unopened and at room temperature for several months. Opened hazelnut milk should be stored in the refrigerator and used up within a week. However, it can still be consumed after two weeks. It is recommended to rely on your eyes and your sense of smell and taste to determine if the hazelnut milk is fit for consumption. If the milk smells rancid or musty, tastes sour or has a greasy consistency, it should no longer be used. Homemade hazelnut milk usually has a shelf life of 3-4 days.

Note: Always shake well before use so that the ingredients mix and no lumps form.

Ingredients - nutritional values - calories

The ingredients of hazelnut milk depend on the product in question. The ingredient information provided here is based on many commercially available hazelnut drinks. These usually have a hazelnut content of < 5 % and added emulsifiers and stabilizers. As a rule, they are sweetened and enriched with vitamins and minerals (e.g., with vitamin B12 or calcium). This is done either to compensate for the heat-related losses or to make the composition more attractive to customers.

Hazelnut milk consists of approx. 93.7 % water. It contains only 28 kcal/100g. The fat content is low at 1.6 g per 100 g, and the protein content is 0.4 g/100g. Carbohydrates content is about 3.4 g/100g.8

The commercial hazelnut milk contains 120 mg calcium per 100 g (15 % of the daily requirement) and thus significantly more than other plant milks such as almond milk (46 mg/100g), soy milk (25 mg/100g), oat milk (15 mg/100g) and rice milk (1.8 mg/100g). Unpeeled sesame (975 mg/100g) is naturally rich in calcium.1

100 g of hazelnut milk also contains 1.8 mg of vitamin E (15 % of the daily requirement). Almond milk contains more vitamin E (4.1 mg/100g); other plant-based milk contain slightly less: oat milk (0.5 mg/100g), rice milk (0.46 mg/100g) and soy milk (0.11 mg/100g). At 47 mg/100g, hazelnut oil has around 26 times the amount of vitamin E - but you have to be careful that you only use small amounts of it at a time.1

Riboflavin (vitamin B2) content in hazelnut milk is 0.2 mg/100g (14 % of the daily requirement). Almond milk contains a similar amount (0.18 mg/100g). Almond butter has significantly more riboflavin with 0.94 mg/100g.1

You can find the total ingredients of hazelnut milk, the coverage of the daily requirement and comparison values ​​with other ingredients in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Health effects

Is hazelnut milk healthy? Hazelnut milk is particularly recommended for people with lactose intolerance, milk protein allergies or soy allergies. Along with other plant-based drinks, hazelnut milk is a valued cow’s milk substitute for vegans and ovo-vegetarians.

Studies have shown the link between milk consumption and acne. The higher the milk consumption, the higher the acne prevalence.2 Avoiding cow's milk and replacing it with plant-based drinks can therefore improve the complexion. You can find more reasons why you should avoid cow's milk in the book review "Milk better not".

Hazelnut milk contains bioactive compounds that exhibit antioxidant activities. A 2015 study examined this antioxidant activity in fermented hazelnut drink and the results suggest that it may have health-promoting and probiotic effects.3

Studies on the health aspects of hazelnuts and the ratio of omega-3 and omega-6 fatty acids can be found in the related article.

Dangers - intolerances - side effects

Anyone showing allergic reactions to hazelnuts should avoid hazelnut milk.

Is almond milk better tolerated by those who have hazelnut allergies? Many people suffer from allergies to several tree nuts.6 In this case, caution should also be exercised when consuming almond milk (almond drink).

Ecological footprint - animal welfare

Plant-based milk alternatives have a smaller ecological footprint than cow's milk (in terms of CO2 emissions), require less land and water and are more animal-friendly.9 However, there are still major differences between plant-based drinks in terms of sustainability. Compared to oats or soybeans, for example, hazelnut bushes have a higher water requirement and are sensitive to drought. Accordingly, in some areas such as Italy, hazel bushes are artificially irrigated.10 In total, 5260 liters of water are required to produce 1 kg of hazelnuts, 2145 liters of water are needed to produce 1 kg of soybeans and 1788 liters of water are needed to produce 1 kg oats.11 Oat milk has the smallest ecological footprint, of all plant-based milk alternatives, when locally cultivated and processed oats are used. Wherever possible, it is best to buy hazelnut milk made from locally grown hazelnuts. Buying organic products guarantees that no synthetic fertilizers or sprays are used.

Animal protection - species protection

Hazelnut trees are wind-pollinated and do not depend on insects like honeybees for pollination.12 This is much more animal-friendly compared to almond trees, for which bee colonies are used extensively in California.

Worldwide occurrence - cultivation

Hazelnut milk drinks are commercially available, primarily in western countries.

Additional information

Although hazelnut milk is a promising plant-based milk alternative, it is less commonly consumed compared to soy milk or almond milk due to its scarce availability and slightly higher price.5

Other plant-based drinks include oat milk and rice milk. Vegetable drinks can also be made from peas (yellow split peas), coconut meat, hemp seeds, millet and lupins.

Alternate names

Hazelnut milk is sometimes sold commercially as hazelnut drink.

Bibliography - 11 Sources

1.

USDA United States Department of Agriculture.

2.

Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol. 2009;48(4):339–47.

3.

Maleki N, Khodaiyan F, Mousavi SM. Antioxidant activity of fermented Hazelnut milk. Food Sci Biotechnol. 2015;24(1):107–15.

5.

Gul O, Atalar I, Mortas M et al. Application of TOPSIS methodology to determine optimum hazelnut cake concentration and high pressure homogenization condition for hazelnut milk production based on physicochemical, structural and sensory properties. Food Measure. 2018;12(4):2404–15.

6.

The University of Manchester. The InformAll Database. Allergy information for: Hazelnut (Corylus avellana). 2006.

7.

Verordnung (EU) Nr. 1308/2013 des Europäischen Parlaments und des Rates vom 17. Dezember 2013. TEIL III: Milch und Milcherzeugnisse. 20.12.2013.

8.

Diet-health.info Nährstofftabellen.

9.

Geburt K, Albrecht EH, Pointke M, Pawelzik E, Gerken M, Traulsen I. A Comparative Analysis of Plant-Based Milk Alternatives Part 2: Environmental Impacts. Sustainability 14. 2022.

10.

Nera E, Paas W, Reidsma P, Paolini G, Antonioli F, Severini S. Assessing the Resilience and Sustainability of a Hazelnut Farming System in Central Italy with a Participatory Approach. Sustainability. 2020; 12(1) 343.

11.

Mekonnen MM, Hoekstra AY. The green, blue and grey water footprint of crops and derived crop products. Hydrol. Earth Syst. Sci. 2011; 15:1577-1600.

12.

Germain E. The Reproduction of Hazelnut (Corylus avellana L.): A review. ISHS Acta Horticulturae. 1994; 351.

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