Cratox AI
brazil nuts
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Brazil nuts

🔥 659 Calories
💪 14.3g Protein
⚡ 11.7g Carbohydrates
🥑 67.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Brazil nuts
Energy density
Dense
659 kcal per 100g
Macro energy profile
Fat-led
8% Protein · 7% Carbohydrates · 85% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in fiberHigh in fatHigh in proteinLow in sugarLow in sodium

Nutritional Information

659
kcal/100g
Protein
14.3g
Carbohydrates
11.7g
Fat
67.1g

About Brazil nuts

Brazil nuts, originating from the Amazon rainforest, are large seeds harvested from the Bertholletia excelsa tree. These nuts are known for their rich, creamy texture and are often prized for their unique flavor. Historically, Brazil nuts have been a vital food source for indigenous tribes in South America, and today they are enjoyed worldwide as a nutritious snack and a key ingredient in various dishes. Their high-fat content is predominantly healthy fats, making them a popular choice among health enthusiasts.

Nutritionally, Brazil nuts are incredibly dense, offering a wealth of healthy fats, protein, and essential minerals. With about 659 calories per 100 grams, they provide a significant energy boost. They are notably high in selenium, which is crucial for thyroid function and antioxidant protection. Additionally, Brazil nuts contain healthy monounsaturated and polyunsaturated fats, making them beneficial for heart health. Due to their rich nutrient profile, they are often used in trail mixes, baked goods, or simply enjoyed raw as a snack.

Health Benefits

Rich source of selenium, which supports thyroid function and immune health.
High in healthy fats, contributing to heart health and reducing bad cholesterol.
Contains antioxidants that help combat oxidative stress and inflammation.
Promotes brain health due to its healthy fat content and selenium.
May improve mood and reduce symptoms of anxiety and depression.
Supports healthy skin due to its vitamin E and healthy fats.
Promotes strong bones due to its mineral content including magnesium and phosphorus.
Enhances hair health with essential nutrients that promote growth.
Aids in weight management by providing satiety due to high fat and protein.
May support reproductive health due to its nutrient-dense profile.

Recommended Food Pairings

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Dark chocolate - enhances flavor and adds antioxidants.
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Honey - provides a natural sweetness that complements the nutty flavor.
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Greek yogurt - adds creaminess and protein, perfect for a healthy snack.
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Oats - creates a nutritious breakfast option with added fiber.
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Spinach - pairs well in salads, balancing healthy fats with leafy greens.

How to Consume

Serving size
30g (approximately 6 nuts)
Frequency
2-3 times per week
  • •Enjoy raw as a snack for maximum nutrient retention.
  • •Chop and add to salads for a crunchy texture.
  • •Blend into smoothies for added creaminess and nutrition.
  • •Incorporate into baked goods like muffins or cookies.
  • •Make nut butter for use on toast or as a dip.

Selection & Storage

How to choose:

  • ✓Select whole, unbroken nuts for maximum freshness.
  • ✓Look for nuts with a smooth, shiny surface and no signs of mold.
  • ✓Choose vacuum-sealed packages to ensure longevity.
  • ✓Opt for organic varieties when possible to avoid pesticides.
Storage
Store in a cool, dry place, ideally in an airtight container.
Shelf life
Up to 6 months at room temperature; 1 year if refrigerated.

Warnings & Contraindications

  • ⚠️Those with nut allergies should avoid Brazil nuts.
  • ⚠️Individuals on blood-thinning medications should consult a doctor due to high selenium content.
  • ⚠️Excessive consumption can lead to selenium toxicity, with symptoms such as hair loss and gastrointestinal distress.
  • ⚠️Limit intake to avoid excessive calories, particularly if trying to manage weight.

Frequently Asked Questions

How many calories does Brazil nuts have?

Brazil nuts contain approximately 659 calories per 100 grams, making them a high-calorie nut option. This energy comes primarily from healthy fats, which are beneficial for overall health when consumed in moderation.

Is Brazil nuts healthy?

Yes, Brazil nuts are very healthy. They are particularly high in selenium, an essential mineral that plays a critical role in antioxidant defense and thyroid function. Additionally, their healthy fat content supports heart health and provides a good source of energy.

How should Brazil nuts be stored?

Brazil nuts should be stored in a cool, dry place, ideally in an airtight container to maintain freshness. For longer shelf life, refrigeration is recommended, where they can last for up to a year.

What are the benefits of eating Brazil nuts?

Eating Brazil nuts offers numerous health benefits, including high selenium levels that support immune function and thyroid health, healthy fats that promote heart health, and essential nutrients that enhance mood and brain function.

How much Brazil nuts can I eat per day?

A recommended serving size is about 30 grams or roughly 6 nuts per day. This amount provides sufficient selenium and other nutrients without the risk of toxicity from excessive consumption.

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