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Is Hazelnut Oil Keto-Friendly?

Hazelnut Oil on a kitchen counter

Are you wondering, 'Is Hazelnut Oil Keto-Friendly?' The short answer is a resounding yes.

This nutty, flavorful oil is not only delicious but also a perfect partner for your keto diet.

With zero net carbs and a host of nutritional benefits, Hazelnut Oil can add a new dimension to your low-carb meals.

As we delve deeper into this article, we'll be exploring the carb content, health benefits, incorporation into meals, keto-compatible alternatives, and we'll wrap up with some final thoughts on this delightful oil's role in your keto journey.

Let's dive in!


  • Yes, Hazelnut Oil is keto-friendly with zero net carbs and a rich profile of beneficial fats.
  • Hazelnut Oil boasts heart-friendly monounsaturated fats and inflammation-fighting Omega-6 and Omega-9 fatty acids.
  • Discover unique ways to incorporate this nutty oil into your keto meals as you delve deeper.

Is Hazelnut Oil Keto-Friendly?

Hazelnut Oil is indeed keto-friendly. This affirmation is primarily based on its carbohydrate content, or rather, the lack thereof. A comprehensive analysis of its nutritional profile reveals that Hazelnut Oil contains 0.0g net carbohydrates per 100g. This is a crucial factor as the ketogenic diet emphasizes drastically reducing carbohydrate intake to trigger the body's metabolic state of ketosis. Thus, given its nonexistent carb content, Hazelnut Oil aligns with the nutritional principles of the keto diet. However, it's important to remember that while its carb content is low, it's crucial to consume it in moderation due to its high fat content.

Can Hazelnut Oil be Incorporated into a Strict Keto Diet?

Absolutely, Hazelnut Oil can comfortably fit into a strict keto diet! Given its zero-carb content, it's a great choice for those maintaining a stringent watch on their daily carb intake. Consuming Hazelnut Oil won't disrupt your state of ketosis, as it doesn't contribute any unwelcome carbs.

However, it's important to consider dietary balance. Even though Hazelnut Oil is low-carb, it is high in fats. Therefore, it should be used in moderation and balanced with other nutrient-dense, low-carb foods in your meals.

Delving into the Carbohydrate Content of Hazelnut Oil

Diving deeper into the specifics of Hazelnut Oil's nutritional profile, one fact stands out: it contains 0.0g of net carbohydrates per 100g. This low carbohydrate content plays a key role in its classification as a keto-friendly food item.

The term 'net carbs' refers to the amount of carbohydrates in a food that your body can digest and use for energy. It's calculated by subtracting the grams of fiber (which the body can't digest) from the total grams of carbohydrates. In the case of Hazelnut Oil, there's no need for such calculations, as its net carb content is essentially zero.

Nutritional Snapshot of Hazelnut Oil

Hazelnut Oil offers a rich array of nutrients. With a 100g serving, you'll get approximately 884 calories, derived mostly from fats. The bulk of these fats fall into the monounsaturated category, notably Oleic Acid, proven beneficial for heart health.

The lipid profile also includes polyunsaturated fats like Linoleic Acid, essential for bodily functions but not produced by our bodies. Saturated fats are present but in minimal quantities. There's no cholesterol, making it a heart-friendly choice.

On the protein front, Hazelnut Oil lacks this macronutrient, as it's typical in most oils. Carbohydrates and sugars are also absent.

Now, let's touch on the micronutrients. Hazelnut Oil impresses with its Vitamin E content, a powerful antioxidant combating free radicals. It's also sprinkled with a bit of Vitamin K, crucial for blood clotting.

The mineral territory is led by Phosphorus, assisting in bone health, with traces of Potassium and Magnesium. However, Hazelnut Oil doesn't provide any sodium or dietary fiber.

Nutrient NameAmount and Unit per 100g
Total fats 100.0g
Vitamin E (alpha-tocopherol) 47.2mg
Calories 884.0kcal
Fatty acids, total saturated 7.4g
Fatty acids, total monounsaturated 78.0g
Fatty acids, total polyunsaturated 10.2g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Hazelnut Oil' was not found in FoodData Central, so nutritional data for 'Oil, hazelnut' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Hazelnut Oil on a Keto Diet

Incorporating Hazelnut Oil into a keto diet can have several health implications. Apart from its zero-carb content, this oil boasts numerous health properties that can complement your keto lifestyle.

One notable attribute is its rich content of monounsaturated fats. These types of fats have been linked to improved heart health and better control of blood sugar levels, which aligns well with the health benefits found in a keto diet.

Hazelnut Oil is also a good source of Vitamin E, an antioxidant that might help protect your body from inflammation and oxidative stress – a common concern when adapting to a new diet such as keto.

Moreover, the oil provides generous amounts of Omega-6 and Omega-9 fatty acids, which might support brain health and reduce inflammation.

Incorporating Hazelnut Oil into Your Keto Meal Plan

Integrating Hazelnut Oil into your keto meal plan can be fairly straightforward, thanks to its versatile nature. It can be used in a variety of ways to add a hint of nutty flavor to your dishes.

For instance, it makes a fantastic base for salad dressings. Mix it with some apple cider vinegar, a squeeze of fresh lemon, and a sprinkle of your favorite herbs for a quick, keto-friendly dressing. Drizzle it over a bowl of mixed greens for a simple, yet flavorful salad.

Another delightful way to use Hazelnut Oil is by incorporating it into your cooking. Use it to sauté vegetables or to roast chicken and fish. It imparts a delicate, nutty flavor that can elevate the taste of your meals.

It's also great for baking. Try using it in lieu of other oils in your favorite low-carb, keto-friendly cake or muffin recipes. Just remember, due to its strong flavor, it might alter the taste of your baked goods.

Keto-Compatible Alternatives for Hazelnut Oil

Even though Hazelnut Oil is a prime choice for keto diets, there are other alternatives that are equally keto-compatible. Let's talk about a few:

First up is Avocado Oil. Like Hazelnut Oil, it contains 0.0g net carbs per 100g, making it a satisfying swap. Its rich, buttery flavor makes it great for sautéing vegetables or for creating creamy, keto-friendly salad dressings.

Next, there's Olive Oil, a Mediterranean diet staple known for its health benefits. It also has 0.0g net carbs per 100g, and its robust flavor works excellently in dishes like grilled meats or roasted vegetables.

Coconut Oil is another keto-friendly alternative. While it has a subtly sweet, tropical flavor that might alter the taste of your dishes compared to Hazelnut Oil, it's a great option for keto baking or for adding to your morning coffee.

Lastly, consider Almond Oil. With its light, slightly sweet taste, it's great for salad dressings or for drizzling over low-carb desserts. It, too, has 0.0g net carbs per 100g, mirroring Hazelnut Oil's keto compatibility.

Concluding Thoughts on Hazelnut Oil and Keto

Hazelnut Oil indeed makes a wonderful addition to a keto diet. Its zero-carb content aligns perfectly with the low-carb emphasis of this lifestyle, and its wealth of other nutritional benefits, from heart-friendly monounsaturated fats to inflammation-fighting Omega-6 and Omega-9 fatty acids, speak to its value in a balanced, health-conscious diet.

Beyond its nutritional advantages, the rich, nutty flavor of Hazelnut Oil can bring a unique spin to your keto meals, whether you're using it in a salad dressing, sautéing veggies, or trying out some keto baking.

While there are other keto-compatible alternatives, like Avocado Oil and Olive Oil, each with its distinctive flavor profile, Hazelnut Oil holds its own as a beneficial and versatile addition to your keto pantry.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Yes, Hazelnut Oil, with its zero net carbs and high healthy fat content, is a good fit for a keto diet.

No, Hazelnut Oil does not contain any net carbs, making it a great choice for low-carb, keto diets.

Absolutely. Hazelnut Oil can be used for salad dressings, to sauté vegetables, roast meats, and even for keto-friendly baking.