Brazil Nut: Calories, Nutrition Facts, and Health Benefits (2026)

Brazil nuts provide 185 calories per 1 oz (28 g, about 6 nuts), with 4 g of protein and 18.8 g of fat. They are particularly high in selenium, offering 537 mcg per serving, and contain 2.1 g of fiber.

This page explores the nutritional profile of Brazil nuts, focusing on their calorie content, macronutrient breakdown, and health benefits. We will also examine how they fit into various dietary goals and their impact on blood sugar levels.

Brazil Nut Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information about the composition of Brazil nuts per serving. This includes macronutrients, vitamins, and minerals.

Values are for 1 oz (28 g, about 6 nuts).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	185	659	9%
Protein	4.0 g	14.3 g	8%
Carbohydrates	3.3 g	11.7 g	1%
Fiber	2.1 g	7.5 g	8%
Sugar	0.7 g	2.3 g	-
Fat	18.8 g	67.1 g	24%
Vitamin C	0.2 mg	0.7 mg	0%
Potassium	185 mg	659 mg	4%
Saturated Fat	4.2 g	15.1 g	21%
Selenium	537 mcg	1917 mcg	976%
Magnesium	105 mg	376 mg	25%

About 7% of brazil nut calories come from carbohydrates, 8% from protein and 85% from fat.

Brazil Nut by Health Goal

The by-goal ratings section evaluates Brazil nuts against common dietary objectives. This helps to understand how they can fit into various eating plans.

Goal	Rating	Why
Weight loss	Fair	185 calories per serving, with 2.1 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	2.1 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (4 g); best as a vitamin-rich choice, not a protein source

Brazil Nut and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Brazil Nut is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Brazil Nut Compares to Other Nuts and Seeds

In the comparison table, Brazil nuts are analyzed alongside other nuts and seeds. This highlights their unique nutritional characteristics.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Brazil Nut	659	14.3	67.1	7.5
Macadamia	718	7.9	75.8	8.6
Walnut	654	15.2	65.2	6.7
Pecan	691	9.2	72.0	9.6

Brazil Nut Myths, Checked

More Brazil nuts are always better for you , False. Just one or two cover daily selenium; eating many can cause selenium toxicity.

Brazil nuts are an everyday snack like almonds , Misleading. Their extreme selenium means a couple, not handfuls, is the safe amount.

How to Track Brazil Nut

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing brazil nut beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log brazil nut accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of Brazil nuts?

One ounce of Brazil nuts contains 185 calories. This makes them a calorie-dense food option, suitable for those needing higher energy intake.

Is brazil nut good for weight loss?

Brazil nuts can be part of a weight loss plan if consumed in moderation. Their high fat content may contribute to satiety, but portion control is essential due to their calorie density.

Can people with diabetes eat brazil nut?

People with diabetes can include Brazil nuts in their diet. They are low in available carbohydrates, which means they have minimal impact on blood sugar levels.

How much selenium is in brazil nut?

Brazil nuts are exceptionally high in selenium, providing 537 mcg per 1 oz serving. This is significantly more than the daily recommended intake for adults.

Is brazil nut high in sugar?

Brazil nuts are low in sugar, containing only 0.7 g per 1 oz serving. This makes them a suitable choice for those monitoring their sugar intake.

How many Brazil nuts should you eat a day?

It is recommended to consume no more than 1 to 3 Brazil nuts per day. This amount provides sufficient selenium without exceeding the safe upper intake level.

Key Takeaways

• Brazil nuts contain 185 calories per 1 oz (28 g).
• They provide 4 g of protein and 18.8 g of fat.
• Brazil nuts are very low in available carbohydrates.
• Each serving contains 537 mcg of selenium.
• They have only 0.7 g of sugar per serving.
• Moderation is key, with 1 to 3 nuts recommended daily.