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)
Highest selenium content of any food (777% DV per oz)
Just 2 nuts provide 100% daily selenium needs
Just 2 nuts provide 100% daily selenium needs
Rich in healthy fats for heart health
Rich in healthy fats for heart health
Provides magnesium (26% DV) for muscle function
Provides magnesium (26% DV) for muscle function
Good copper source (24% DV) for iron absorption
Good copper source (24% DV) for iron absorption
Contains zinc (7% DV) for immune function
Contains zinc (7% DV) for immune function
Selenium supports thyroid hormone production
Selenium supports thyroid hormone production
May improve cholesterol levels and reduce inflammation
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: 8.5/10Brazil Nuts for Anti Aging
Selenium, vitamin E act as powerful antioxidants
Relevance: 8.3/10Brazil Nuts for Longevity
Selenium, antioxidants linked to longevity
Relevance: 7.8/10Brazil Nuts for Heart Health
Healthy fats, selenium, may improve cholesterol
Relevance: 7.6/10Brazil Nuts for Metabolic Health
Selenium supports thyroid function and metabolism
Relevance: 7.0/10Brazil Nuts for Health Conditions
See how Brazil Nuts fits into eating patterns for specific health conditions:
Brazil Nuts for Acid Reflux
Brazil Nuts can be part of a balanced diet for Acid Reflux.
NeutralBrazil Nuts for Anxiety
Brazil Nuts can be part of a balanced diet for Anxiety.
NeutralBrazil Nuts for Chronic Fatigue
Brazil Nuts contains nutrients that can help manage Chronic Fatigue.
RecommendedBrazil Nuts for Chronic Inflammation
Brazil Nuts contains nutrients that can help manage Chronic Inflammation.
RecommendedBrazil Nuts for High Blood Pressure
Brazil Nuts can be part of a balanced diet for High Blood Pressure.
NeutralBrazil Nuts for High Cholesterol
Brazil Nuts contains nutrients that can help manage High Cholesterol.
RecommendedBrazil Nuts for Histamine Intolerance
Brazil Nuts can be part of a balanced diet for Histamine Intolerance.
NeutralBrazil Nuts for Insulin Resistance
Brazil Nuts can be part of a balanced diet for Insulin Resistance.
NeutralBrazil Nuts for Iron Deficiency
Brazil Nuts can be part of a balanced diet for Iron Deficiency.
NeutralBrazil Nuts for Irritable Bowel Syndrome
Brazil Nuts can be part of a balanced diet for Irritable Bowel Syndrome.
NeutralBrazil Nuts for Muscle Cramps
Brazil Nuts can be part of a balanced diet for Muscle Cramps.
NeutralBrazil Nuts for Osteoporosis
Brazil Nuts can be part of a balanced diet for Osteoporosis.
NeutralBrazil Nuts for Type 2 Diabetes
Brazil Nuts can be part of a balanced diet for Type 2 Diabetes.
NeutralCompare Brazil Nuts with Other Foods
Side-by-side nutrition comparisons to help you choose:
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.
