Nuts & Seeds
Brazil Nuts
Overview
Why eat Brazil nuts?
Brazil nuts are the richest known food source of selenium, a mineral that supports thyroid function and antioxidant defenses. They also deliver magnesium, copper, plant protein and fiber, but because one or two kernels already cover a day's selenium, they are a nut best eaten in small, deliberate amounts.
Good to know: Selenium builds up over time, so stick to one or two kernels a day rather than a handful; regularly overshooting can cause brittle nails, hair loss and nausea.
Extraordinary selenium content
A single ounce (about 6 kernels) supplies 543 µg of selenium, far beyond the daily target, supporting thyroid hormone production and the body's antioxidant enzymes.
Magnesium and copper
One ounce provides 107 mg of magnesium (25% DV) and 0.49 mg of copper (55% DV), minerals involved in nerve signaling, energy release and red blood cell formation.
Filling fats and fiber
With 19 g of mostly unsaturated fat and 2.1 g of fiber per ounce, Brazil nuts slow digestion and help meals feel satisfying for longer.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in Brazil nuts?
Calories
659kcal
Protein
14g
Carbs
12g
Fat
67g
Fiber
7.5g
Sugars
2.3g
Minerals
- Calcium160 mg12%
- Iron2.4 mg14%
- Magnesium376 mg90%
- Phosphorus725 mg58%
- Potassium659 mg14%
- Sodium3 mg0%
- Zinc4.1 mg37%
- Copper1.7 mg194%
- Selenium1,917 µg3485%
Vitamins
- Vitamin C0.7 mg1%
- Vitamin E5.7 mg38%
- Thiamin (B1)0.62 mg51%
- Riboflavin (B2)0.04 mg3%
- Niacin (B3)0.29 mg2%
- Vitamin B60.1 mg6%
- Folate22 µg6%
Other compounds
- Omega-3 ALA0.02 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Nuts, brazilnuts, dried, unblanched” (SR Legacy, FDC ID 170569).View the USDA record ↗ (opens in a new tab).