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Nuts & seeds

Brazil nuts, dried, raw

Dried raw Brazil nuts are large, energy-dense tree nuts exceptionally rich in selenium and also provide unsaturated fat, protein and minerals.

Nutrition per100 g
659kcal
2,760 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein14.3 g
29% RI*
Carbohydrates11.7 g
5% RI*
Fat67.1 g
96% RI*
Saturated fat16.1 g
81% RI*
Fibre7.5 g
30% RI*
Sugars2.3 g
3% RI*

Vitamins

Vitamin C0.7 mg
1% RI*
Vitamin E5.7 mg
47% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.1 mg
7% RI*
Folate22.0 µg
11% RI*

Minerals

Calcium160.0 mg
20% RI*
Iron2.4 mg
17% RI*
Magnesium376.0 mg
100% RI*
Phosphorus725.0 mg
100% RI*
Potassium659.0 mg
33% RI*
Sodium3.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind brazil nuts, dried, raw

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Brazil nuts are exceptionally rich in selenium, an essential mineral involved in thyroid function and antioxidant enzymes.
  • Provides 14.3 g protein and 7.5 g fibre per 100 g together with a high concentration of energy.
  • Provides substantial magnesium, phosphorus, calcium, potassium and iron per 100 g.
  • Most of the fat is unsaturated, while the unsalted nuts contain very little sodium.
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THE DOWNSIDE

What to keep in mind

  • Selenium content is extremely high and naturally variable; NIH reports about 68–91 micrograms per nut, so eating many regularly can exceed safe upper intake levels.
  • Contains about 659 kcal per 100 g and 67.1 g fat, making a small measured portion more appropriate than an unrestricted handful.
  • Brazil nut is a tree-nut allergen and can cause severe allergic reactions; cross-contact with other nuts is common.
  • The large whole nuts are a choking hazard for young children and require an age-appropriate form.
  • High fat content makes Brazil nuts prone to rancidity, and poor storage can permit mould; keep them cool and airtight and discard suspect nuts.