Brazil Nut
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).
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/
Brazil Nuts are High in Selenium
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 3.42 | 0.97 |
| Energy | kcal | 659 | 187 |
| Energy | kJ | 2757 | 782 |
| Nutrient | Units | Value per 100gr | Value per 28gr, 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 |