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 |