Brazil Nut 'Parmesan'

Brazil Nut 'Parmesan' is a savory, dairy-free topping made by grinding raw Brazil nuts into a fine, crumbly texture that mimics grated Parmesan cheese. It typically consists of just Brazil nuts, often seasoned with nutritional yeast, garlic powder, and salt for an umami flavor. This modern, plant-based alternative originated in health-conscious and vegan culinary circles as a nutritious substitute for traditional cheese.

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🍽️ Nutrition at a glance

This topping is high in healthy fats and provides a good amount of plant-based protein, with very few carbohydrates. It is an excellent source of selenium, magnesium, and healthy monounsaturated fats, with a typical 2-tablespoon serving containing roughly 100-120 calories.

Nutrition breakdown

Calories	98 kcal
Protein	2.1 g
Carbs	1.5 g
Fat	9.5 g
Fiber	1 g
Sugar	0.3 g
Sodium	0 mg
Selenium	191 mcg (347% DV)
Magnesium	56 mg (13% DV)
Phosphorus	93 mg (7% DV)
Copper	0.3 mg (33% DV)
Thiamin (B1)	0.1 mg (8% DV)
Vitamin E	0.9 mg (6% DV)
Zinc	0.6 mg (5% DV)
Iron	0.4 mg (2% DV)

Per 1 tablespoon (15 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, it's a powerhouse—just a small serving can provide over 100% of your daily selenium needs, a mineral crucial for thyroid function. Culturally, it represents a creative bridge between whole-food nutrition and vegan cooking, offering a rich, nutty depth to pasta, salads, and roasted vegetables without any dairy.