If you're searching for a plant-based milk that's rich, creamy, and packed with health benefits, hazelnut milk might be your next go-to. More than just a trendy coffee creamer, this nutty beverage is gaining attention for its impressive nutritional profile and heart-healthy properties.
In this comprehensive guide, you’ll learn:
- The top hazelnut milk benefits backed by science
- How it supports heart health and cholesterol management
- How to make it at home or choose the best store-bought version
- Creative ways to use it in recipes
- Answers to frequently asked questions
Whether you're vegan, lactose intolerant, or simply exploring healthier milk alternatives, this post will give you everything you need to know about hazelnut milk—from nutrition to delicious uses.
What Is Hazelnut Milk?
Hazelnut milk is a plant-based milk made by blending soaked hazelnuts with water and straining the mixture. It can be enjoyed plain, sweetened, or flavored (like chocolate or vanilla). Unlike dairy milk, it’s naturally lactose-free, cholesterol-free, and suitable for vegan diets.
While not as common as almond or oat milk, hazelnut milk stands out for its rich, slightly sweet, and nutty flavor—often compared to a milder version of Nutella, minus the sugar and palm oil.
How Is Hazelnut Milk Made?
Hazelnut milk can be made in two ways:
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Homemade: Soak raw hazelnuts (8–12 hours), blend with water, and strain using a nut milk bag.
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Commercial: Produced using industrial methods, often fortified with calcium, vitamin D, and B12.
Some brands use a process called HydroRelease™ to preserve more of the hazelnut’s natural nutrients, resulting in a creamier, more nutritious product.
Nutritional Profile of Hazelnut Milk
One cup (240 ml) of unsweetened hazelnut milk typically contains:
|
Nutrient |
Amount |
|
Calories |
30–50 kcal |
|
Fat |
2.5–3 g (mostly unsaturated) |
|
Protein |
1–2 g |
|
Carbohydrates |
1–2 g |
|
Fiber |
1–2 g |
|
Vitamin E |
20–30% of RDI |
|
Calcium (fortified) |
30–45% of RDI |
|
Potassium |
4% of RDI |
|
Magnesium |
5% of RDI |
Note: Values vary by brand and whether the milk is sweetened or fortified.
Key Nutrients and Their Roles
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Vitamin E: A powerful antioxidant that protects cells from oxidative damage and supports skin and heart health.
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Monounsaturated Fats (Omega-9): Help reduce LDL ("bad") cholesterol and support cardiovascular function.
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Polyunsaturated Fats (Omega-3 & Omega-6): Support brain health and reduce inflammation.
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Magnesium & Potassium: Help regulate blood pressure and support muscle function.
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Fiber: Promotes healthy digestion and gut microbiome balance.
Hazelnut Milk Benefits: Why You Should Consider It
The hazelnut milk benefits go beyond taste. Here’s how it supports your health:
1. Supports Heart Health
Is hazelnut milk good for heart health? Yes—thanks to its rich content of heart-healthy fats and antioxidants.
Scientific studies support this claim:
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A 4-week study of 21 adults with high cholesterol found that a hazelnut-rich diet improved endothelial function, lowered LDL cholesterol, and increased HDL ("good") cholesterol.
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A meta-analysis of 9 studies confirmed that hazelnut-enriched diets significantly reduce total and LDL cholesterol.
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Hazelnuts are high in L-arginine, an amino acid that helps prevent blood clots and supports artery health.
The unsaturated fats in hazelnut milk—especially omega-3 and omega-6—help reduce inflammation, a key driver of heart disease.
2. Rich in Antioxidants
Hazelnuts have one of the highest antioxidant capacities among nuts. The skin alone has:
-
3x more antioxidants than walnuts
-
7x more than dark chocolate
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25x more than blackberries
These antioxidants, including proanthocyanidins and vitamin E, protect your cells from free radical damage, potentially reducing the risk of chronic diseases like cancer and aging-related conditions.
3. May Help Regulate Blood Sugar
Despite its slightly sweet taste, unsweetened hazelnut milk is low in carbohydrates (1–2g per cup), making it suitable for low-carb and keto diets.
A 2-month study in people with type 2 diabetes showed that a diet rich in oleic acid (found in hazelnuts) significantly reduced fasting blood sugar and insulin levels.
4. Supports Bone Health
Many commercial hazelnut milk brands are fortified with calcium and vitamin D, making them excellent dairy-free alternatives for bone support.
Even unfortified versions contain magnesium and phosphorus, which work with calcium to maintain bone density and strength.
Pro Tip:
Look for calcium-fortified hazelnut milk if you’re replacing dairy. Check the label for at least 300mg of calcium per serving.
5. Promotes Healthy Digestion
Hazelnut milk contains dietary fiber, which:
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Supports regular bowel movements
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Feeds beneficial gut bacteria (acts as a prebiotic)
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Helps prevent constipation
Some brands also add inulin, a natural prebiotic fiber, to enhance digestive benefits.
6. Skin and Hair Health
Thanks to its high vitamin E content, hazelnut milk helps:
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Protect skin from UV and environmental damage
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Improve skin elasticity
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Reduce signs of aging
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Strengthen hair follicles
While drinking it won’t replace a skincare routine, it contributes to overall skin vitality.
Hazelnut Milk vs. Other Plant-Based Milks
How does hazelnut milk stack up against popular alternatives?
|
Milk Type |
Calories (per cup) |
Protein |
Carbs |
Fat |
Best For |
|
Hazelnut |
30–50 |
1–2g |
1–2g |
2.5–3g |
Heart health, low-carb diets |
|
Almond |
30–45 |
1g |
1–2g |
2.5g |
Low-calorie, keto |
|
Oat |
120–160 |
3g |
16–20g |
3–5g |
Creaminess, barista use |
|
Soy |
80–100 |
7–9g |
4–6g |
4–5g |
High protein, dairy replacement |
|
Coconut |
45–80 |
0–1g |
1–2g |
4–5g |
Rich flavor, keto |
Why Choose Hazelnut Milk?
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Richer flavor than almond milk
-
Higher in healthy fats and vitamin E
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Lower in carbs than oat milk
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More sustainable than almond milk (uses less water)
While it has less protein than soy, its balanced nutrient profile makes it a standout choice for heart and metabolic health.
How to Make Hazelnut Milk at Home
Making hazelnut milk at home is simple, cost-effective, and allows you to control ingredients.
Ingredients
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1 cup raw hazelnuts (skinned for smoother texture)
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4 cups filtered water
-
1–2 pitted dates (optional, for sweetness)
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1 tsp vanilla extract
-
Pinch of sea salt
Step-by-Step Instructions
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Soak: Place hazelnuts in water for 8–12 hours.
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Rinse: Drain and rinse well.
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Blend: Add hazelnuts, water, and optional ingredients to a high-speed blender. Blend for 1–2 minutes.
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Strain: Pour through a nut milk bag or cheesecloth. Squeeze to extract all liquid.
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Store: Pour into a glass jar and refrigerate for 3–5 days. Shake before use.
💡 Pro Tip: Save the leftover pulp! Use it in cookies, muffins, or smoothies.
Store-Bought vs. Homemade
|
Factor |
Homemade |
Store-Bought |
|
Additives |
None |
May contain gums, preservatives |
|
Nut Content |
High |
Often low (as little as 2%) |
|
Customization |
Full control |
Limited |
|
Convenience |
Time-consuming |
Ready to use |
|
Cost |
Lower long-term |
Higher per ounce |
Brands like Elmhurst 1925 and Pacific Foods offer high-quality, minimally processed options.
Culinary Uses of Hazelnut Milk
Hazelnut milk is incredibly versatile. Use it as a 1:1 substitute for dairy milk in most recipes.
1. In Coffee & Tea
-
Froths well, especially barista blends
-
Adds a rich, nutty flavor to lattes
-
Pairs perfectly with chocolate and vanilla
Try: Hazelnut milk latte with a dash of cinnamon.
2. In Smoothies
Blends beautifully with:
-
Berries
-
Bananas
-
Cacao
-
Peanut butter
Recipe: Blend 1 cup hazelnut milk, 1 banana, ½ cup blueberries, 1 tbsp almond butter, and ice.
3. In Baking & Cooking
Use in:
-
Pancakes and waffles
-
Oatmeal and porridge
-
Sauces and soups
-
Puddings and chia seed desserts
Pro Tip: Replace dairy milk in any recipe—no adjustments needed.
4. As a Cereal or Granola Topper
Its creamy texture enhances the flavor of:
-
Oatmeal
-
Muesli
-
Cold cereals
Frequently Asked Questions (FAQs)
Is hazelnut milk good for you?
Yes. It’s rich in healthy fats, vitamin E, and antioxidants. Choose unsweetened versions to avoid added sugars.
Is hazelnut milk better than almond milk?
It depends. Hazelnut milk has more flavor, healthy fats, and vitamin E. Almond milk is lower in calories. Both are excellent dairy-free options.
Does hazelnut milk taste like Nutella?
Not exactly, but it has a warm, nutty sweetness. When sweetened or blended with cocoa, it closely mimics Nutella—without the sugar and palm oil.
Can I make hazelnut milk without a nut milk bag?
Yes, but texture may be grittier. Use a fine-mesh sieve lined with cheesecloth, or blend longer for smoother results.
Is hazelnut milk good for coffee?
Absolutely. It froths well, doesn’t curdle, and adds a rich, nutty flavor—perfect for lattes and cappuccinos.
Is hazelnut milk suitable for people with allergies?
No—if you have a tree nut allergy, avoid it. Always check labels for cross-contamination warnings.
How long does hazelnut milk last?
-
Homemade: 3–5 days in the fridge
-
Store-bought (unopened): 6–12 months
-
Opened: 7–10 days
Environmental & Ethical Considerations
Choosing hazelnut milk can be a sustainable choice:
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Water Use: Hazelnuts require less water than almonds.
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Farming: Often grown using rain-fed agriculture, reducing irrigation needs.
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Soil Health: Deep-rooted trees help prevent erosion and improve soil structure.
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Ethical Sourcing: Brands like Hazelicious partner with small family farms in Turkey, ensuring fair wages and sustainable practices.
♻️ Tip: Look for brands with recyclable packaging and transparent sourcing.
Sebi's Daughters Final Word: Why Hazelnut Milk Deserves a Spot in Your Fridge
Hazelnut milk is more than just a trendy plant-based drink—it’s a nutrient-dense, heart-healthy, and delicious alternative to dairy and other milk substitutes. With proven hazelnut milk benefits for cardiovascular health, digestion, and antioxidant protection, it’s a smart choice for anyone looking to upgrade their diet.
Whether you buy it or make it at home, this creamy, nutty milk fits seamlessly into your morning coffee, smoothies, or baking recipes.
Ready to Try Hazelnut Milk?
👉 Take action today:
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Buy a carton of unsweetened, fortified hazelnut milk
-
Try our homemade hazelnut milk recipe
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Explore more plant-based options: Read more about Almond Milk
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Share your favorite hazelnut milk recipe in the comments!
Your heart—and taste buds—will thank you.