
Cashew

Adzuki Bean
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 %
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.
Drawbacks ⚠️
Extremely high in selenium, which can be toxic in excess.
High in calories and fat — portion control is important.
Can trigger allergic reactions in people with nut allergies.
























