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Brazil Nuts Nutrition Facts: Are Brazil Nuts Good for You?
Brazil nuts are a source of several key nutrients. They are exceptionally high in the mineral selenium, providing 3485% of the Daily Value per 100 grams. They also supply protein, fiber, magnesium, and copper. Brazil nuts are high in calories and fat, particularly saturated fat, so portion size is a key consideration. Their nutritional value depends on how they fit into your overall diet.
Per 100 g · Nuts, brazilnuts, dried, unblanched
What stands out in brazil nuts
- Highest in selenium. Brazil nuts contain 1,917 micrograms (mcg) of selenium per 100 grams. This amount provides 3485% of the recommended Daily Value, making them the top source of this mineral among 16 nuts and seeds on this site.
- High in minerals. A 100-gram portion is high in several minerals, providing 90% of the Daily Value for magnesium, 194% for copper, 58% for phosphorus, and 53% for manganese.
- Fat and calorie content. These nuts are high in calories, with 659 kcal per 100 grams. Most of the calories come from fat, with 67.1 grams of total fat, of which 16.1 grams are saturated.
- Source of vitamins and fiber. A 100-gram amount of unblanched, dried Brazil nuts is high in Vitamin E (38% DV) and Thiamin (51% DV). It also provides 7.5 grams of dietary fiber, which is 27% of the Daily Value.
What to keep in mind
- Brazil nuts are high in calories, with 659 kcal per 100 grams.
- They are also high in saturated fat, containing 16.1 grams per 100 grams, which is 81% of the Daily Value.
- Just one kernel contains 33 calories and 3.4 grams of fat.
Brazil Nuts nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 659 kcal | – |
| Protein | 14.3 g | 29% |
| Total fat | 67.1 g | 86% |
| Saturated fat | 16.1 g | 81% |
| Monounsaturated fat | 23.9 g | – |
| Polyunsaturated fat | 24.4 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 11.7 g | 4% |
| Dietary fiber | 7.5 g | 27% |
| Total sugars | 2.3 g | – |
| Water | 3.4 g | – |
| Sodium | 3 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 659 mg | 14% |
| Calcium | 160 mg | 12% |
| Iron | 2.4 mg | 14% |
| Magnesium | 376 mg | 90% |
| Phosphorus | 725 mg | 58% |
| Zinc | 4.1 mg | 37% |
| Copper | 1.7 mg | 194% |
| Manganese | 1.2 mg | 53% |
| Selenium | 1,917 mcg | 3485% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 5.7 mg | 38% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.62 mg | 51% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.29 mg | 2% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (DFE) | 22 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 28.8 mg | 5% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Brazil Nuts by portion
The nutrition data is based on 100 grams of unblanched, dried Brazil nuts. Common serving sizes show different values. A single kernel, weighing 5 grams, has 33 calories and 3.4 grams of fat. A 1-ounce serving, which is about 6 kernels, contains 187 calories, 19.0 grams of fat, 4.1 grams of protein, and 2.1 grams of fiber. One cup of whole Brazil nuts provides 876 calories and 89.2 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, whole | 133 g | 876 | 19 g | 15.6 g | 10 g | 89.2 g |
| 1 kernel | 5 g | 33 | 0.7 g | 0.6 g | 0.4 g | 3.4 g |
| 1 oz (6 kernels) | 28 g | 187 | 4.1 g | 3.3 g | 2.1 g | 19 g |
How brazil nuts compares with other nuts and seeds
Among 16 nuts and seeds on this site, Brazil nuts rank first for selenium content. They are also one of the highest in calories and total fat, ranking third for both, similar to macadamia nuts (718 kcal, 75.8 g fat) and pecans (691 kcal, 72.0 g fat). Compared to walnuts, Brazil nuts have slightly more fat (67.1 g vs 65.2 g) but slightly less protein (14.3 g vs 15.2 g). They contain less protein than almond butter (21.0 g). Their magnesium content ranks fourth in the group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Brazil Nuts | 659 | 14.3 g | 11.7 g | 7.5 g | 67.1 g |
| Walnuts | 654 | 15.2 g | 13.7 g | 6.7 g | 65.2 g |
| Pecans | 691 | 9.2 g | 13.9 g | 9.6 g | 72 g |
| Almond Butter | 614 | 21 g | 18.8 g | 10.3 g | 55.5 g |
| Macadamia Nuts | 718 | 7.9 g | 13.8 g | 8.6 g | 75.8 g |
Quick answers
How many calories are in a serving of Brazil nuts?
A 1-ounce serving of Brazil nuts, which is about 6 kernels, contains 187 calories. A single kernel has 33 calories.
Are Brazil nuts high in sugar?
No, they are very low in sugar. A 100-gram amount contains 2.3 grams of total sugars, and a 1-ounce serving of 6 kernels has just 0.7 grams.
How much protein is in Brazil nuts?
A 100-gram portion of Brazil nuts provides 14.3 grams of protein, which is 29% of the Daily Value. A smaller 1-ounce serving of about 6 kernels has 4.1 grams of protein.
When to talk to a doctor or dietitian
- Brazil Nuts contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 659 mg of potassium per 100 g, brazil nuts is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how brazil nuts fits your situation.
Last updated October 21, 2026