Hazelnuts are a crunchy tree nut rich in iron, calcium, protein, fiber, and zinc. Their nutrient density and healthy fat content make them a valuable snack during pregnancy.
Why it's good in pregnancy
Iron and protein support your baby's growth and your increased blood volume, while calcium and zinc contribute to bone development and immune function. Their fiber content also supports healthy digestion.
Key nutrients
IronSupports the increased red blood cell production needed during pregnancy.
CalciumContributes to your baby's bone and teeth development.
ProteinProvides essential building blocks for your baby's growing tissues.
FiberHelps support regular digestion.
ZincSupports immune function and healthy cell division.
Serving ideas
Chopped and sprinkled over yogurt
Added to oatmeal for crunch
Blended into a homemade nut spread
Tossed into a salad
Mixed into baked goods
Ground and used as a coating for cooked fish
Safety
Store hazelnuts in a cool, dry place or the refrigerator to prevent the natural oils from turning rancid, especially once shelled. Choose plain or lightly roasted, unsalted varieties where possible to limit excess sodium. If you have a known tree nut allergy, avoid hazelnuts and discuss alternative nutrient sources with your healthcare provider. Because whole nuts pose a choking risk, chop or grind them before serving if needed.
Common questions
Are hazelnuts safe to eat during pregnancy?Yes, hazelnuts are a nutritious and safe snack during pregnancy, unless you have a tree nut allergy.
Can eating nuts during pregnancy cause an allergy in my baby?Current understanding suggests that eating nuts during pregnancy does not increase your baby's allergy risk unless you are allergic yourself.
How many hazelnuts can I eat per day while pregnant?A small handful, about a quarter cup, is a reasonable daily serving as part of a balanced diet.
Did you know?
Hazelnuts are one of the more iron-dense nuts available, making them a useful pregnancy snack.
They're a key ingredient in many traditional spreads and desserts around the world.
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