How healthy are Brazil nuts?
Are Brazil nuts healthy? Yes, one or two at a time. Brazil nuts score 28/100 on the HowHealthyIs Score: 100 g provide 659 kcal, 376 mg magnesium and 5.7 mg vitamin E. Brazil nuts are the richest food source of selenium: one or two nuts cover a day. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Brazil nuts rank higher than 28% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium14%
- Vitamin E6%
- Protein4%
- Fiber4%
- Potassium2%
- Iron2%
- Calcium2%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat12%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 34 minus 12 = 22. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Brazil nuts?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 659 kcal | 33 kcal | |
| Protein | 14 g | 0.7 g | 1% |
| Carbohydrates | 12 g | 0.6 g | 0% |
| Fiber | 7.5 g | 0.4 g | 1% |
| Sugars | 2.3 g | 0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 67 g | 3.4 g | 4% |
| Saturated fat | 16 g | 0.8 g | 4% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.7 mg | <0.1 mg | 0% |
| Vitamin E | 5.7 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 160 mg | 8 mg | 1% |
| Iron | 2.4 mg | 0.1 mg | 1% |
| Potassium | 659 mg | 33 mg | 1% |
| Magnesium | 376 mg | 19 mg | 4% |
| Sodium | 3 mg | 0.1 mg | 0% |
Source: USDA FoodData Central, "Nuts, brazilnuts, dried, unblanched" (FDC 170569). Values rounded.
Why are Brazil nuts good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- A selenium top-up
- Mixed nuts
What should you watch out for?
- Eating many every day can push selenium too high. One or two a day is plenty.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.