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Brazil nut Calories
Rich in selenium, healthy fats, protein and fiber
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
6 piece (medium) of Brazil nut (30 g) has 198 calories. That works out to 659 calories per 100 g. It contains 3.7 g of carbs, 4.3 g of protein, 20.1 g of fat and 2.3 g of fiber. Its 575.1 µg of Selenium covers 1046% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
What is Brazil nut?
Brazil nuts are the large, ivory-coloured seeds of a tree native to the Amazon basin. Their thick, hard shells give way to plump kernels with a lightly wrinkled surface, usually sold shelled and ready to eat.
The flavour is mild, creamy and slightly sweet, with a firm crunch. They’re commonly eaten as a snack, added to trail mix, or chopped over porridge, yoghurt and salads. Brazil nuts provide protein, fibre and mostly unsaturated fats, and are particularly notable for their selenium content. Their rich texture makes a small handful satisfying; try pairing them with dried fruit or using a few chopped nuts to add crunch to breakfast.
Brazil nut Nutrition Facts
Selected: 100 g
659
KCAL / 100G
Carbs
12.3g
· 4% DV
Protein
14.3g
· 29% DV
Fat
67.1g
· 86% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 8% · Fat 85%
Brazil nut Vitamins & Minerals
Vitamins
B1
0.62mg · 52% DV
Vitamin E
5.7mg · 38% DV
B6
0.1mg · 6% DV
Folate
22µg · 6% DV
Minerals
Selenium
1917µg · 3485% DV
Copper
2mg · 222% DV
Phosphorus
725mg · 104% DV
Magnesium
376mg · 90% DV
How Nutritious Is Brazil nut?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Brazil nut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brazil nut
To burn the 659 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Brazil nut Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Brazil nut Contain Allergens?
Contains these allergens:
Which Diets Is Brazil nut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Brazil nut Fat Profile
SATURATED
15.1g
MONOUNSATURATED
24.5g
POLYUNSATURATED
23.8g
Omega 6:3 ratio 1185:1
Above the ideal 4:1 (1185:1).
Compare Brazil nut
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Frequently Asked Questions About Brazil nut
How much selenium is in a Brazil nut?
The selenium content of a Brazil nut varies widely with the soil and growing conditions, so there is no dependable amount for every nut. That variation is why eating a small portion is safer than treating Brazil nuts like an ordinary handful snack.
Are Brazil nuts radioactive?
Brazil nuts can contain tiny amounts of naturally occurring radium because their deep roots absorb minerals from the soil. The amounts in normal servings are not generally considered a reason to avoid them; eating unusually large quantities is unnecessary.
Can dogs eat Brazil nuts?
Brazil nuts are not a good treat for dogs, even though they are not known to be toxic like macadamia nuts. Their high fat content may upset a dog’s stomach, and whole nuts can also pose a choking risk.
Are Brazil nuts actually nuts?
Botanically, Brazil nuts are seeds rather than true nuts. They grow inside a large, hard fruit capsule produced by the Brazil nut tree, but in cooking and everyday language they are treated as nuts.
Why do Brazil nuts taste bitter?
A fresh Brazil nut tastes rich, mildly sweet, and earthy, not sharply bitter. A bitter or stale flavor can mean its oils have turned rancid, especially if the nuts were kept warm or exposed to air; discard them if they smell off.
Do Brazil nuts go bad?
Yes, Brazil nuts can go rancid because their oils oxidize over time. Keep them sealed and cool, and discard any that smell stale or paint-like, taste unpleasant, or show mold rather than trying to mask the flavor.
Why are Brazil nuts so expensive?
Brazil nuts are relatively expensive partly because most are gathered from wild trees in remote Amazonian forests rather than produced in large, easy-to-mechanize orchards. Harvesting, transporting, and cracking their very hard fruit adds to the cost.
Are Brazil nuts good for your thyroid?
Brazil nuts provide selenium, a mineral involved in normal thyroid hormone metabolism. They are not a treatment for thyroid disease, and eating extra nuts will not replace prescribed medication or medical care.
Can you eat the shell of a Brazil nut?
No, the hard outer shell of a Brazil nut is not meant to be eaten. Crack it open and eat the kernel inside; the shell is tough and inedible, not a source of extra nutrition.
Are raw or roasted Brazil nuts healthier?
Both raw and roasted Brazil nuts can fit into a healthy diet. Roasting changes their flavor and texture, while salted versions add sodium; choose the style you enjoy and keep the serving modest because selenium levels vary.
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Nutrition data compiled from USDA FoodData Central and scientific sources.