Brazil Nuts
About Brazil Nuts
Brazil nuts, kernel only. The seed of the brazil nut tree (Bertholletia excelsa), harvested from the Amazon basin. The shelled kernel is eaten plain.
Beyond selenium, brazil nuts provide magnesium, phosphorus, zinc, copper, manganese, vitamin E and thiamin (B1). Like other nuts they are calorie-dense (around 680 kcal per 100g) and high in unsaturated fat.
Micronutrients (per 100g, raw)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 2.5 mg | 17% |
| Calcium | 170 mg | 24% |
| Magnesium | 410 mg | 137% |
| Potassium | 660 mg | 19% |
| Sodium | 3 mg | 0% |
| Chloride | 57 mg | 2% |
| Phosphorus | 590 mg | 107% |
| Zinc | 4.2 mg | 44% |
| Copper | 1.76 mg | 147% |
| Manganese | 1.2 mg | 86% |
| Iodine | 20 ug | 14% |
| Selenium | 254 ug | 339% |
| Vitamins | ||
| Vitamin A | 0 ug | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ug | 0% |
| Vitamin E | 7.18 mg | 180% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.67 mg | 67% |
| Vitamin B2 (riboflavin) | 0.03 mg | 2% |
| Vitamin B3 (niacin) | 3.3 mg | 19% |
| Vitamin B5 (pantothenic acid) | 0.41 mg | 6% |
| Vitamin B6 | 0.31 mg | 22% |
| Vitamin B7 (biotin) | 11 ug | 6% |
| Vitamin B9 (folate) | 21 ug | 11% |
| Vitamin B12 | 0 ug | 0% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 14-871 (matched record: "Brazil nuts, kernel only"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Selenium (339%), Vitamin E (180%), Copper (147%), Magnesium (137%), Phosphorus (107%), Manganese (86%), Vitamin B1 (thiamin) (67%), Zinc (44%).
A source of by content (per 100g): Calcium (24%), Vitamin B6 (22%), Vitamin B3 (niacin) (19%), Potassium (19%), Iron (17%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.