Brazil Nut

"Brazil Nuts are High in Selenium Which May Help Protect Against Aging"

Brazil nuts are full of goodness. They are a high in fiber, vitamin E, thiamin and minerals such as selenium, potassium, zinc, magnesium, phosphorus, copper and manganese. Brazil nuts are also a source of calcium and iron (1,2).

Due to their high selenium and vitamin E content they may help protect cell oxidation, a factor which causes many age-related diseases (1,2,3).

In fact, Brazil nuts have got more selenium than any other food on the planet! Just one Brazil nut contains around 96 micrograms of selenium, that’s more than the recommended daily amount of 55 micrograms per day (4).

Want to know more about Brazil nuts? Check out our post Quick Fun Facts About Brazil nuts.

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	3.42	0.97
Energy	kcal	659	187
Energy	kJ	2757	782

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	3.42	0.97
Energy	kcal	659	187
Energy	kJ	2757	782
Protein	g	14.32	4.06
Total lipid (fat)	g	67.10	19.02
Ash	g	3.43	0.97
Carbohydrate, by difference	g	11.74	3.33
Fiber, total dietary	g	7.5	2.1
Sugars, total	g	2.33	0.66
Sucrose	g	2.33	0.66
Glucose (dextrose)	g	0.00	0.00
Fructose	g	0.00	0.00
Lactose	g	0.00	0.00
Maltose	g	0.00	0.00
Galactose	g	0.00	0.00
Starch	g	0.25	0.07
Minerals
Calcium, Ca	mg	160	45
Iron, Fe	mg	2.43	0.69
Magnesium, Mg	mg	376	107
Phosphorus, P	mg	725	206
Potassium, K	mg	659	187
Sodium, Na	mg	3	1
Zinc, Zn	mg	4.06	1.15
Copper, Cu	mg	1.743	0.494
Manganese, Mn	mg	1.223	0.347
Selenium, Se	µg	1917.0	543.5
Vitamins
Vitamin C, total ascorbic acid	mg	0.7	0.2
Thiamin	mg	0.617	0.175
Riboflavin	mg	0.035	0.010
Niacin	mg	0.295	0.084
Pantothenic acid	mg	0.184	0.052
Vitamin B-6	mg	0.101	0.029
Folate, total	µg	22	6
Folic acid	µg	0.0	0.0
Folate, food	µg	22	6
Folate, DFE	µg	22	6
Choline, total	mg	28.8	8.2
Betaine	mg	0.4	0.1
Vitamin B-12	µg	0.00	0.00
Vitamin B-12, added	µg	0.00	0.00
Vitamin A, RAE	µg	0.0	0.0
Retinol	µg	0.0	0.0
Carotene, beta	µg	0.0	0.0
Carotene, alpha	µg	0.0	0.0
Cryptoxanthin, beta	µg	0.0	0.0
Vitamin A, IU	IU	0.0	0.0
Lycopene	µg	0.0	0.0
Lutein + zeaxanthin	µg	0.0	0.0
Vitamin E (alpha-tocopherol)	mg	5.65	1.60
Vitamin E, added	mg	0.00	0.00
Tocopherol, beta	mg	0.01	0.00
Tocopherol, gamma	mg	9.56	2.71
Tocopherol, delta	mg	0.63	0.18
Vitamin D (D2 + D3)	µg	0.0	0.0
Vitamin D	IU	0.0	0.0
Vitamin K (phylloquinone)	µg	0.0	0.0
Lipids
Fatty acids, total saturated	g	16.134	4.574
8:0	g	0.000	0.000
4:0	g	0.000	0.000
10:0	g	0.000	0.000
14:0	g	0.046	0.013
12:0	g	0.000	0.000
6:0	g	0.000	0.000
15:0	g	0.000	0.000
16:0	g	9.626	2.729
17:0	g	0.041	0.012
18:0	g	6.244	1.770
20:0	g	0.167	0.047
22:0	g	0.010	0.003
Fatty acids, total monounsaturated	g	23.879	6.770
15:1	g	0.000	0.000
24:0	g	0.000	0.000
14:1	g	0.000	0.000
17:1	g	0.045	0.013
16:1 undifferentiated	g	0.214	0.061
18:1 undifferentiated	g	23.594	6.689
Fatty acids, total polyunsaturated	g	24.399	6.917
22:1 undifferentiated	g	0.000	0.000
20:1	g	0.027	0.008
18:3 n-6 c,c,c	g	0.018	0.005
18:2 undifferentiated	g	24.363	6.907
18:04	g	0.000	0.000
18:2 n-6 c,c	g	23.859	6.764
20:2 n-6 c,c	g	0.000	0.000
18:3 undifferentiated	g	0.036	0.010
18:3 n-3 c,c,c (ALA)	g	0.018	0.005
20:3 undifferentiated	g	0.000	0.000
20:4 undifferentiated	g	0.000	0.000
20:5 n-3 (EPA)	g	0.000	0.000
22:5 n-3 (DPA)	g	0.000	0.000
22:6 n-3 (DHA)	g	0.000	0.000
Stigmasterol	mg	6	2
Cholesterol	mg	0.0	0.0
Beta-sitosterol	mg	64	18
Campesterol	mg	2	1
Amino Acids
Tryptophan	g	0.135	0.038
Threonine	g	0.365	0.103
Isoleucine	g	0.518	0.147
Leucine	g	1.190	0.337
Lysine	g	0.490	0.139
Methionine	g	1.124	0.319
Cystine	g	0.306	0.087
Phenylalanine	g	0.639	0.181
Tyrosine	g	0.416	0.118
Valine	g	0.760	0.215
Arginine	g	2.140	0.607
Histidine	g	0.409	0.116
Alanine	g	0.609	0.173
Aspartic acid	g	1.325	0.376
Glutamic acid	g	3.190	0.904
Glycine	g	0.733	0.208
Proline	g	0.706	0.200
Serine	g	0.676	0.192
Others
Alcohol, ethyl	g	0.0	0.0
Caffeine	mg	0.0	0.0
Theobromine	mg	0.0	0.0

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. NDB No: 12078, g = gram mg = milligram mcg = microgram IU = International Unit
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.National Institutes of Health (NIH): https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/