Calories in Brazil Nuts: Nutrition Facts & Serving Sizes
Per 1 oz/6 nuts (28g)
Per 100g
Source: Web research, March 2026.
Brazil nuts are large, creamy tree nuts native to South America, known for having the highest selenium content of any food on earth. One ounce (6 nuts, 28g) contains 185 calories, 4g of protein, 18.8g of fat, and 3.3g of carbs. Per 100g, the calorie count reaches 659 with 14.3g protein, 67.1g fat, and 7.5g of fiber. The selenium content is extraordinary at 1,917mcg per 100g, meaning a single nut (5g) delivers around 96mcg, well above the 55mcg daily recommended intake. Magnesium is also excellent at 376mg per 100g. Other notable micronutrients include phosphorus (725mg), potassium (659mg), and zinc (4.1mg). Brazil nuts are calorie-dense and best consumed in very small amounts, typically one to three nuts per day, to stay within safe selenium limits.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz/6 nuts (28g) | 184.5 | 4g | 3.3g | 18.8g | 2.1g |
| 1 nut (5g) | 33 | 0.7g | 0.6g | 3.4g | 0.4g |
| 100g | 659 | 14.3g | 11.7g | 67.1g | 7.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 659 | 33% |
| Protein | 14.3g | 29% |
| Total Fat | 67.1g | 86% |
| Saturated Fat | 16.2g | 81% |
| Total Carbohydrates | 11.7g | 4% |
| Dietary Fiber | 7.5g | 27% |
| Sugars | 2.3g | 5% |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 16.2g | 5% |
| Calcium | 160mg | 12% |
| Iron | 2.4mg | 13% |
| Potassium | 659mg | 14% |
| Vitamin C | 0.7mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 376mg | 90% |
| Phosphorus | 725mg | 58% |
| Zinc | 4.1mg | 37% |
| Selenium | 1917mcg | 3485% |
| Folate | 22mcg | 6% |
| Thiamin (B1) | 0.6mg | 50% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Brazil Nuts
Brazil nuts are in a category of their own when it comes to selenium density. At 1,917mcg of selenium per 100g, even one or two nuts per day can fully satisfy the daily selenium requirement of 55mcg. Selenium is a critical trace mineral for thyroid hormone metabolism, antioxidant enzyme activity, and immune function. Selenium also plays a role in hormone regulation and reproductive health.
Magnesium at 376mg per 100g is another headline nutrient. Magnesium supports over 300 enzymatic reactions in the body, including those involved in muscle contraction, energy production, and protein synthesis. Most adults fall short of magnesium daily, and eating a few brazil nuts can meaningfully close that gap.
Zinc at 4.1mg per 100g supports immune function, hormone regulation, and wound healing. Phosphorus at 725mg supports bone strength and energy metabolism, and potassium at 659mg helps maintain proper electrolyte balance and cardiovascular function.
The fat profile is also favorable, with 23.9g monounsaturated and 24.4g polyunsaturated fat per 100g. These heart-healthy fats support cholesterol management and provide sustained energy.
For practical use, adding one to three brazil nuts daily to a protein shake or eating them as a snack is an easy way to cover selenium and magnesium without a significant calorie investment when portioned correctly.
Dietary Considerations
Brazil nuts are vegan, gluten-free, and dairy-free. They are suitable for keto and low-carb diets given their high fat and low net carb content (approximately 4.2g net carbs per 100g after subtracting fiber). For weight loss, the calorie density at 659 calories per 100g demands careful portioning. One to three nuts per day is a commonly recommended amount both for calorie management and for staying within safe selenium intake levels. Consuming very large quantities regularly can cause selenium toxicity, a condition called selenosis. Tree nut allergy is also a consideration.
Daily Intake (100g)
100g of brazil nut provides 33% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in brazil nuts?
Brazil nuts have 659 calories per 100g. One ounce (approximately 6 nuts, 28g) contains about 185 calories, and a single nut (5g) contains around 33 calories.
Are brazil nuts good for weight loss?
Brazil nuts are calorie-dense at 659 calories per 100g, so they need to be portioned carefully for weight loss. However, one to three nuts as a snack can be a satiating addition to a diet when factored into your daily calorie target.
How much protein in brazil nuts?
Brazil nuts contain 14.3g of protein per 100g. One ounce (28g) provides about 4g of protein, which is a reasonable contribution for a nut-based snack.
How much selenium is in brazil nuts?
Brazil nuts contain 1,917mcg of selenium per 100g, the highest of any food. A single nut (5g) provides approximately 96mcg, which already exceeds the recommended daily intake of 55mcg. It is generally recommended to limit intake to 1-3 nuts per day to avoid selenium toxicity.
Are brazil nuts keto-friendly?
Yes, brazil nuts are keto-friendly. With 11.7g carbs and 7.5g fiber per 100g, the net carb count is approximately 4.2g per 100g. They are high in healthy fats and provide solid protein, fitting well within ketogenic macros.
How do brazil nuts compare to other nuts in calories?
Brazil nuts have 659 calories per 100g, which is in the higher range for nuts. Pecans have 691 calories, macadamia nuts 718, while almonds have 579 and cashews have 553 per 100g. Brazil nuts sit in the middle-to-upper tier for calorie density.
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