How Many Calories in Brazil Nuts? Nutrition Facts & Macros

One brazil nut (5 g) contains about 33 calories. Per 100 g, dried brazil nuts have 659 calories. A serving of 6 nuts (28 g) has approximately 185 calories. The calories come mainly from fat (67.1 g per 100 g), with 14.32 g protein and 11.74 g carbs.

Brazil nuts contain 1917 mcg of selenium per 100 g — that's 3485% of the daily value. A single nut (~5 g) provides about 96 mcg, which is 175% of the daily value. This makes brazil nuts the most selenium-dense food on Earth. The selenium content varies by growing region (Bolivian nuts tend to be highest), but even the lowest estimates far exceed any other food.

One or two brazil nuts per day (5–10 g) is the amount that stays inside the European limit. One nut already provides 175% of the selenium daily value. EFSA set the tolerable upper intake level for adults at 255 mcg a day in 2023 — two nuts are 192 mcg (75% of it), three are 288 mcg and already past it. The US and WHO/FAO figure is still the older 400 mcg. Passing the limit day after day risks selenium toxicity (selenosis), with symptoms including hair loss, brittle nails, and gastrointestinal issues.

Extremely healthy in small amounts. One or two nuts daily provide selenium for thyroid function, immune support, and antioxidant defense. They also offer 376 mg magnesium (90% DV), 659 mg potassium, and 725 mg phosphorus per 100 g. The fat profile is favorable — mostly unsaturated. However, moderation is essential due to the extreme selenium concentration.

Yes — brazil nuts have just 4.24 g net carbs per 100 g (11.74 g total carbs minus 7.5 g fiber). One nut (5 g) has only 0.2 g net carbs. The fat content (67.1 g per 100 g) fits keto macros perfectly. But brazil nuts are not a snack-by-the-handful nut — treat them as a daily selenium supplement. One or two nuts per day is the safe amount.

Yes — selenium toxicity (selenosis) is a real risk. EFSA's tolerable upper intake level for adults is 255 mcg of selenium a day (the US and WHO/FAO figure is 400). Just 4 brazil nuts (~20 g) provide roughly 383 mcg — half again over the European limit. Chronic overconsumption can cause hair loss, nail brittleness, nausea, diarrhea, skin rashes, and nervous system problems. Acute toxicity from very large amounts can cause garlic breath, metallic taste, and serious organ damage. Stick to 1–2 nuts per day.