What is Brazil Nuts?

Brazil nuts are the richest dietary source of selenium, with just 2 nuts providing over 100% of daily needs. They provide healthy fats, protein, and magnesium. The high selenium content supports thyroid function, immunity, and acts as powerful antioxidant. Moderation is key as too much selenium can be harmful.

Key Highlights

Highest selenium content of any food (777% DV per oz)
Just 2 nuts provide 100% daily selenium needs
Rich in healthy fats for heart health
Provides magnesium (26% DV) for muscle function
Good copper source (24% DV) for iron absorption
Contains zinc (7% DV) for immune function
Selenium supports thyroid hormone production
May improve cholesterol levels and reduce inflammation

Brazil Nuts Nutrition Facts

Nutrition values per 28 g (28g)

Nutrient	Amount	% Daily Value*
Calories	187	-
Total Fat	19g	24%
Saturated Fat	0g	0%
Cholesterol	mg	0%
Sodium	mg	0%
Total Carbohydrates	3.3g	1%
Dietary Fiber	2.1g	8%
Sugars	0g	-
Protein	4.1g	8%
Vitamins
Minerals
Magnesium	107mg	26%
Selenium	544mcg	777%
Copper	0.5mg	24%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of Brazil Nuts

Highest selenium content of any food (777% DV per oz)

Just 2 nuts provide 100% daily selenium needs

Rich in healthy fats for heart health

Provides magnesium (26% DV) for muscle function

Good copper source (24% DV) for iron absorption

Contains zinc (7% DV) for immune function

Selenium supports thyroid hormone production

May improve cholesterol levels and reduce inflammation

Brazil Nuts for Your Health Goals

Discover how Brazil Nuts can support your specific nutrition and health goals:

🎯

Brazil Nuts for Immune Health

Selenium (777% DV), zinc support immune function

Relevance: 8.5/10

🎯

Brazil Nuts for Anti Aging

Selenium, vitamin E act as powerful antioxidants

Relevance: 8.3/10

🌿

Brazil Nuts for Longevity

Selenium, antioxidants linked to longevity

Relevance: 7.8/10

❤️

Brazil Nuts for Heart Health

Healthy fats, selenium, may improve cholesterol

Relevance: 7.6/10

🎯

Brazil Nuts for Metabolic Health

Selenium supports thyroid function and metabolism

Relevance: 7.0/10

How to Select & Store Brazil Nuts

🏠 Storage Tips

Store in airtight container in refrigerator for up to 3 months or freezer for up to 1 year
Brazil nuts have high oil content and can go rancid quickly at room temperature
Check for bitter taste before eating

Best Ways to Eat Brazil Nuts

Quick Recipe Ideas

Eat just 2-3 nuts daily for selenium needs
Chop into granola or trail mix (use sparingly)
Blend into smoothies (1-2 nuts only)
Add to energy balls or protein balls
Use as topping for oatmeal or yogurt
Make Brazil nut milk as dairy alternative

Track Brazil Nuts in Your Diet

Use Nutrivio to log Brazil Nuts and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.