Brazil Nut

Brazil nuts are creamy, buttery nuts famous for their extremely high selenium content — just one or two nuts cover your daily needs! They’re also rich in heart-healthy fats, making them a powerful snack in small portions.

35

1 nut

(5 grams)

CAL

B

Nutri-Score

Excellent source of selenium, rich in healthy fats, and a good provider of magnesium and antioxidants.

Value per 100 grams & per cup (135g):

660 kcal | 875 kcal

Protein

14 grams | 19 grams

Fats

67 grams | 89 grams

Carbohydrates

12 grams | 16 grams

Fiber

8.3 grams | 11 grams

Vitamins & Nutrients

Selenium: Supports thyroid function and acts as a powerful antioxidant.
Magnesium: Important for muscle and nerve function.
Vitamin E: Protects cells from oxidative damage.
Phosphorus: Supports healthy bones and teeth.

Satiety and Feelings

Brazil nuts provide a rich, creamy texture that helps satisfy hunger quickly. Their high fat content means even a couple of nuts can keep you full for hours.

What does 100 g look like?

Roughly 20 nuts, or about 3/4 cup.

What does 2000|2500 calories look like?

About 60–75 Brazil nuts, or 300–375 grams / 10.5–13 oz / 0.66–0.83 lbs, roughly 2 1/4 to 3 cups.

* Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health. So nutritionally, this is protective fat, not harmful fat.

Daily Value per 100 grams %

Selenium ⭐⭐⭐

100%

Magnesium

45%

Vitamin E

25%

Fiber

35%

Protein

30%

Sodium (Salt)

0%

Carbohydrates

5%

Total Fat *

100%

Saturated Fat

25%

Cholesterol (free)

0%

Sugar (Natural)

5%

Calories

33%

Did you know?

Brazil nuts are among the richest dietary sources of selenium, a vital mineral for antioxidant defense.
Selenium content can vary widely depending on soil quality, sometimes by up to 100 times.
The trees producing Brazil nuts are only found in the Amazon rainforest and rely on specific bees for pollination.
One Brazil nut tree can produce nuts for up to 500 years.