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Extremely rich in selenium, source of healthy fats, protein, and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Brazil Nut Chunks (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.
Selected: 6 piece (medium) · 30 g
198
KCAL / 30G
Carbs
3.7g
· 1% DV
Protein
4.3g
· 9% DV
Fat
20.1g
· 26% DV
Fiber
2.3g
· 8% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 4.83 g | 24% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 30 g | 198 kcal |
| 2 piece (small) | 10 g | 66 kcal |
| 1 tablespoon (chopped) | 10 g | 66 kcal |
| 2 tablespoon (chopped) | 20 g | 132 kcal |
| 1 ounce (whole) | 28 g | 185 kcal |
| 1 serving (medium) | 30 g | 198 kcal |
| 12 piece (large) | 60 g | 395 kcal |
| 100 g | 100 g | 659 kcal |
| 1 cup (whole) | 133 g | 876 kcal |
Calculated from 659 calories per 100 g.
Keep Brazil nut chunks to a small amount; one or two whole Brazil nuts a day is a commonly used guide. Chunk sizes and selenium levels vary, so avoid eating a large handful regularly.
Yes. Store Brazil nut chunks in an airtight freezer-safe container to slow rancidity and protect them from absorbing odors. You can use them straight from the freezer in baking or let them come to room temperature first.
It is best not to give Brazil nut chunks to dogs. Their high fat content can upset a dog’s stomach, and hard pieces may pose a choking risk; moldy nuts can also be dangerous.
No, Brazil nut chunks do not need soaking; they are ready to eat as sold. Soaking is optional, but it softens the pieces and can make them less crisp in snacks or toppings.
Yes, chunks provide the same nutrients as whole Brazil nuts when they come from the same nut; cutting them does not remove selenium or healthy fats. Their smaller size simply makes portions less obvious.
Yes. Roast Brazil nut chunks briefly over low-to-medium heat, watching closely because small pieces brown faster than whole nuts. Let them cool before storing so trapped steam does not soften them.
A sharp, stale-oil or paint-like smell with a bitter taste usually means Brazil nut chunks have turned rancid. Discard them rather than trying to mask the flavor; fresh pieces taste mildly sweet and nutty.
Chopped walnuts or pecans work well when a recipe needs a similarly rich crunch, though they do not provide Brazil nuts’ distinctive selenium content. For a closer texture, use another chopped tree nut.
Yes, Brazil nut chunks can be eaten on an empty stomach; there is no special need to pair them with a meal. Their fat content may feel heavy for some people, so start with a small amount.
Children can eat Brazil nut chunks if they can safely manage their texture, but serve small, finely chopped pieces to reduce choking risk. Keep portions modest because Brazil nuts are exceptionally rich in selenium.
Vitamins
B1
0.19mg · 16% DV
Vitamin E
1.71mg · 11% DV
Folate
6.6µg · 2% DV
Biotin
0.45µg · 2% DV
Minerals
Selenium
575µg · 1045% DV
Copper
0.53mg · 59% DV
Phosphorus
218mg · 31% DV
Magnesium
113mg · 27% DV
Potassium ⭐
198mg · 6% DV
Sodium
0.9mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 calories in 6 piece (medium) (30 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.
Brazil Nut Chunks are pieces of the large seeds of a tree native to the Amazon basin. They have a rich, mildly sweet, buttery flavour and a crisp texture, making them easy to snack on or stir into other foods. In Brazil and elsewhere, they’re commonly eaten by the handful or added to sweets; English-speaking cooks also use them in granola, porridge, yoghurt, salads and baking.
They’re energy-dense and rich in fats, with protein and fibre as well; Brazil nuts are especially notable for their selenium content. A little goes a long way, so use a modest amount as a topping or pair the chunks with fruit and yoghurt for a more balanced snack.
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.
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.
NOVA 2
Minimally Processed
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.
Contains these allergens:
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
SATURATED
4.83g
MONOUNSATURATED
7.35g
POLYUNSATURATED
6.63g
Omega 6:3 ratio 618:1
Above the ideal 4:1 (618:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.