Nuts, brazilnuts, dried, unblanched
Whole food · Nut and Seed Products
Photo: Wikipedia
Brazil nuts are large, creamy seeds from the Amazon rainforest, prized for their rich, buttery flavor and satisfyingly crunchy yet tender texture. They are a nutritional powerhouse, most famously providing an extraordinary amount of the mineral selenium in just a few nuts.
💚 Why it's loved
People love them for their uniquely rich, almost cheese-like flavor and luxurious, melt-in-your-mouth texture that stands out from other nuts. They are a prized ingredient in holiday baking and confections, adding a distinctive, gourmet touch.
⚠️ Watch-outs & how to enjoy it better
Due to their very high selenium content, consuming more than a few nuts daily can lead to selenosis (selenium toxicity), with symptoms like hair loss and nausea. They are also a common tree nut allergen. To enjoy safely, practice strict portion control (1-3 nuts) and be mindful if you already consume selenium-rich foods like seafood or supplements.
Key benefits
- Exceptional source of selenium, supporting thyroid and antioxidant function.
- High in healthy monounsaturated and polyunsaturated fats.
- Good plant-based source of protein and dietary fiber.
- Contains magnesium, phosphorus, and thiamine.
- Provides antioxidants like ellagic acid and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single Brazil nut can provide over 100% of your daily recommended selenium intake, but the tree itself can take 12-20 years to begin producing its large, cannonball-like fruit pods.
Full nutrition (scales with serving)
| Water | 3.4 g |
| Energy | 659 kcal |
| Energy | 2757 kj |
| Protein | 14.3 g |
| Total lipid (fat) | 67.1 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 11.7 g |
| Fiber, total dietary | 7.5 g |
| Total Sugars | 2.3 g |
| Sucrose | 2.3 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.25 g |
| Calcium, Ca | 160 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 376 mg |
| Phosphorus, P | 725 mg |
| Potassium, K | 659 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 1.7 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 1917 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.62 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.29 mg |
| Pantothenic acid | 0.18 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 28.8 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 5.7 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 9.6 mg |
| Tocopherol, delta | 0.63 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.17 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 16.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 9.6 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 6.2 g |
| SFA 20:0 | 0.17 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 23.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.21 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 23.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 24.4 g |
| PUFA 18:2 | 24.4 g |
| PUFA 18:2 n-6 c,c | 23.9 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 6.0 mg |
| Campesterol | 2.0 mg |
| Beta-sitosterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.36 g |
| Isoleucine | 0.52 g |
| Leucine | 1.2 g |
| Lysine | 0.49 g |
| Methionine | 1.1 g |
| Cystine | 0.31 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.42 g |
| Valine | 0.76 g |
| Arginine | 2.1 g |
| Histidine | 0.41 g |
| Alanine | 0.61 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.73 g |
| Proline | 0.71 g |
| Serine | 0.68 g |
FAQ
How many Brazil nuts should I eat per day?
For most adults, 1 to 3 nuts (about 5-15 grams) is a safe and beneficial daily serving to avoid excessive selenium intake. This provides ample selenium without risk.
Are Brazil nuts good for you?
Yes, in moderation. They are an excellent source of selenium, healthy fats, and other minerals. Their primary health consideration is their potent selenium content, which requires mindful portioning.
Why do Brazil nuts taste so creamy?
Their exceptionally high fat content (over 65%) and specific fatty acid profile give them a distinctive, rich, and buttery mouthfeel that is softer and creamier than most other nuts.