Brazil Nuts
The most concentrated selenium source in the food supply — two or three nuts is a full dose.
Nutrition per 100 g
Standardised to 100 g of brazil nuts for fair comparison. Typical serving: 3 nuts (15 g) — 99 kcal per 15 g serving.
| Nutrient | Per 100 g | Per serving (15 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 660 kcal | 99 kcal | 100 kcal |
| Protein | 14 g | 2.1 g | 2.1 g |
| Carbohydrate | 12 g | 1.8 g | 1.8 g |
| Fat | 66.7 g | 10 g | 10.1 g |
| Fibre | 7.3 g | 1.1 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of brazil nuts, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (15 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 168 mg | 25.2 mg | 13% |
| Iron | 2.5 mg | 0.38 mg | 14% |
| Magnesium | 351 mg | 52.7 mg | 84% |
| Phosphorus | 707 mg | 106 mg | 57% |
| Potassium | 593 mg | 89 mg | 13% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 3.8 mg | 0.57 mg | 35% |
| Selenium | 280 µg | 42 µg | 509% |
| Copper | 1.7 mg | 0.26 mg | 189% |
| Manganese | 1.3 mg | 0.2 mg | 57% |
Source: USDA FoodData Central — Nuts, brazilnuts, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat brazil nuts?
- Two nuts can meet or exceed the daily selenium requirement.
- A practical option where soil selenium is low, as in much of Europe.
- High in magnesium for the portion size.
How to include it
- Keep a small jar and eat two with breakfast.
- Grate over salads like a nut parmesan.
- Chop into granola in small quantities.
Things to consider
- Selenium is genuinely toxic in excess — keep to two or three nuts a day.
- Selenium content varies hugely with growing region.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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The only common nut with a substantial dose of plant omega-3 (ALA).
- kcal
- 653
- protein
- 15.3 g
- fibre
- 6.7 g
per 100 g · Typical serving: 30 g (about 7 halves)
Almonds
An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
- 580
- protein
- 21.3 g
- fibre
- 12.3 g
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Oats, dry
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- kcal
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- fibre
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