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Raw Brazil nuts Calories
Exceptionally rich in selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Raw Brazil nuts (10 g) has 66 calories. That works out to 659 calories per 100 g. It contains 1.2 g of carbs, 1.4 g of protein, 6.7 g of fat and 0.8 g of fiber. Its 191.7 µg of Selenium covers 349% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw Brazil nuts Nutrition Facts
Selected: 2 piece (medium) · 10 g
66
KCAL / 10G
Carbs
1.2g
· 0% DV
Protein
1.4g
· 3% DV
Fat
6.7g
· 9% DV
Fiber
0.8g
· 3% 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%
Raw Brazil nuts nutrition facts table · 2 piece (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.61 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 1.4 g | 3% |
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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How Many Calories in 2 Pieces of Raw Brazil nuts?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 10 g | 66 kcal |
| 1 piece (small) | 5 g | 33 kcal |
| 3 piece (large) | 15 g | 99 kcal |
| 4 piece (double) | 20 g | 132 kcal |
| 1 ounce (medium) | 28 g | 185 kcal |
| 6 piece (triple) | 30 g | 198 kcal |
| 100 g | 100 g | 659 kcal |
| 1 cup (whole) | 135 g | 890 kcal |
Calculated from 659 calories per 100 g.
Frequently Asked Questions About Raw Brazil nuts
How many raw Brazil nuts should you eat a day?
One or two raw Brazil nuts a day is usually a modest serving. Their selenium content varies substantially with growing conditions and nut size, so eating a large handful every day can add more selenium than you intend.
Can raw Brazil nuts cause selenium poisoning?
Yes, regularly eating too many raw Brazil nuts can cause selenium toxicity. Possible signs include nausea, a metallic taste, brittle nails, and hair loss. Stop eating them and seek medical advice if you develop symptoms after frequent high intake.
Are raw Brazil nuts good for your thyroid?
Raw Brazil nuts provide selenium, which the body uses to make and regulate thyroid hormones, but they do not treat thyroid disease. If you have a thyroid condition or take selenium supplements, ask your clinician before making them a daily habit.
Can dogs eat raw Brazil nuts?
It is best not to feed raw Brazil nuts to dogs. Their high fat content can upset a dog’s stomach, and whole nuts can be a choking hazard; salted or seasoned nuts add further problems. Keep them out of your dog’s reach.
How should you store raw Brazil nuts?
Keep raw Brazil nuts in an airtight container away from heat, light, and moisture. Refrigerate or freeze them if you will not use them soon, since their high oil content makes them prone to turning rancid.
Do raw Brazil nuts taste different from roasted Brazil nuts?
Yes, raw Brazil nuts taste mild, creamy, and slightly earthy, while roasting brings out a toastier, stronger flavor. Either can work as a snack or in recipes; choose unsalted nuts if you want to avoid added salt.
Do you need to soak raw Brazil nuts before eating them?
No, raw Brazil nuts are ready to eat and do not need soaking. Soaking is a personal preparation choice, not a safety requirement; if you do soak them, dry them thoroughly and refrigerate them rather than leaving them damp at room temperature.
Are raw Brazil nuts healthy to eat every day?
Yes, a small serving of raw Brazil nuts can fit into a varied diet and supplies selenium, protein, and unsaturated fats. Keep the portion small: their unusually high and variable selenium content makes large daily servings a poor choice.
How can you tell if raw Brazil nuts have gone bad?
Raw Brazil nuts that smell sour, chemical, or paint-like, or taste unpleasantly bitter, may have rancid oils and should be discarded. Also throw them away if you see mold or signs of moisture damage.
Can you eat raw Brazil nuts during pregnancy?
Yes, raw Brazil nuts can be eaten during pregnancy as a food, but keep the portion modest because their selenium content is high and variable. Avoid using them as a substitute for prenatal advice or prescribed supplements.
Raw Brazil nuts Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
Vitamin E
0.57mg · 4% DV
B6
0.01mg · 1% DV
Folate
2.2µg · 1% DV
Minerals
Selenium
192µg · 349% DV
Copper
0.17mg · 19% DV
Phosphorus
73mg · 10% DV
Magnesium
38mg · 9% DV
Potassium ⭐
66mg · 2% DV
Sodium
0.3mg · 0% DV
Raw Brazil nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Brazil nuts
To burn the 66 calories in 2 piece (medium) (10 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.
What is Raw Brazil nuts?
Raw Brazil nuts are the large seeds of a tree native to the Amazon region, including Brazil, Bolivia and Peru. Sold without roasting, they’re usually eaten straight from the shell or chopped into other foods. Their flavour is mild and buttery, and the texture is firm with a rich, oily bite. Enjoy them as a snack, or scatter chopped nuts over porridge, yoghurt or salads; they also work well in baking. They’re high in fat, with some protein and fibre, and exceptionally rich in selenium. A small portion adds plenty of richness, so pair a few with fruit or mix them into a broader snack.
How Nutritious Is Raw Brazil nuts?
Nutrient density
Medium
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.
Is Raw Brazil nuts Processed?
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.
Does Raw Brazil nuts Contain Allergens?
Contains these allergens:
Which Diets Is Raw Brazil nuts 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
Raw Brazil nuts Fat Profile
SATURATED
1.61g
MONOUNSATURATED
2.46g
POLYUNSATURATED
2.06g
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Nutrition data compiled from USDA FoodData Central and scientific sources.