How Many Calories in Brazil Nuts? Nutrition Facts & Macros
One brazil nut (5 g) has 33 calories
Protein 0.7g · Carbs 0.6g · Fat 3.4g
Brazil nuts are the world's richest food source of selenium — an astonishing 1917 mcg per 100 g, which is 3485% of the daily value. Just one single nut (~5 g) provides approximately 96 mcg of selenium, covering 175% of your daily needs. Selenium supports thyroid function, immune defense, and antioxidant protection. Beyond selenium, brazil nuts deliver 67.1 g of fat (mostly monounsaturated and polyunsaturated), outstanding magnesium (376 mg = 90% DV), and 725 mg of phosphorus per 100 g. They contain only about 3% water.
2757 kJ · per 100g · Water: 3.42 g
Calorie Calculator: Brazil Nuts
5 g Brazil Nuts contains 33 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 brazil nut (5 g) | 33 kcal | 0.7g | 0.6g | 3.4g |
| 6 nuts / 1 serving (28 g) | 185 kcal | 4g | 3.3g | 18.8g |
| 100 grams | 659 kcal | 14.3g | 11.7g | 67.1g |
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Brazil Nuts — Nutrition Facts
| Brazil Nuts | per 100g |
|---|---|
| Calories | 659 kcal |
| Protein | 14.32 g |
| Fat | 67.1 g |
| Carbs | 11.74 g |
| Fiber | 7.5 g |
| Sugar | 2.33 g |
| Sodium | 3 mg |
| Potassium | 659 mg |
| Magnesium | 376 mg |
| Phosphorus | 725 mg |
| Vitamin C | 0.7 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 22 mcg |
| Manganese | 1.223 mg |
| Water | 3.42 g |
Source: USDA FoodData Central (FDC ID: 170569) · Data verified April 2026
Variations
Dried, unblanched (default)
659 kcal per 100 g. The standard form — dried brazil nuts with brown skin intact. This is what you find in stores and the USDA reference form.
Blanched (skin removed)
~659 kcal per 100 g. Blanching removes the thin brown skin but does not significantly change the macronutrient or selenium content. Slightly less fiber due to skin removal. Milder taste.
Dietary Perspectives
For Weight Loss
At 659 kcal per 100 g, brazil nuts are very calorie-dense — but you should never eat 100 g of them. The recommended daily amount is 1–3 nuts (5–15 g), which is only 33–99 kcal. This tiny portion delivers 175–525% of your selenium daily value, supporting thyroid function which regulates metabolism. Do not exceed 3 nuts per day — selenium toxicity starts at ~400 mcg/day (roughly 4 nuts).
For Athletic Performance
Outstanding magnesium (376 mg = 90% DV per 100 g) and phosphorus (725 mg) support bone and muscle health. Selenium (1917 mcg per 100 g) provides antioxidant defense against exercise-induced oxidative stress. But limit to 1–3 nuts per day — selenium toxicity is a real concern above 4 nuts. Good potassium (659 mg). Not a protein powerhouse (14.32 g) compared to almonds (21 g), so don't rely on them for post-workout protein.
For Keto
Excellent for keto — only 4.24 g net carbs per 100 g (11.74 g total carbs minus 7.5 g fiber). One nut (5 g) has just 0.2 g net carbs. High fat (67.1 g per 100 g) fits keto macros perfectly. But brazil nuts are not a snack-by-the-handful nut — they are a daily selenium supplement. The extreme selenium content (1917 mcg per 100 g) means you must limit to 1–3 nuts per day. The selenium supports thyroid function, which is particularly important during keto adaptation when metabolic rate can temporarily dip.
Frequently Asked Questions
How many calories are in brazil nuts?
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.
How much selenium is in brazil nuts?
Brazil nuts contain a staggering 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% DV. 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.
How many brazil nuts should I eat per day?
Most experts recommend 1 to 3 brazil nuts per day (5–15 g). One nut already provides 175% of the selenium daily value. The tolerable upper intake level for selenium is 400 mcg/day — that's roughly 4 nuts. Eating more than 4–5 nuts daily on a regular basis risks selenium toxicity (selenosis), with symptoms including hair loss, brittle nails, and gastrointestinal issues.
Are brazil nuts healthy?
Extremely healthy in small amounts. One to three nuts daily provides optimal 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.
Are brazil nuts keto-friendly?
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 high 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 to three nuts per day is the safe limit.
Can you eat too many brazil nuts?
Yes — selenium toxicity (selenosis) is a real risk. The tolerable upper limit is 400 mcg/day of selenium. Just 4 brazil nuts (~20 g) provide roughly 383 mcg, approaching that 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 1–3 nuts per day.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brazil Nuts | 659 | 14.32g | 11.74g | 67.1g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
| Macadamia Nuts | 718 | 7.91g | 13.82g | 75.77g |
| Pecans (Raw) | 691 | 9.17g | 13.86g | 71.97g |
per 100g
Per 100 g, brazil nuts have 659 kcal — similar to walnuts (654 kcal) and almonds (579 kcal). What sets them apart is the extreme selenium content (1917 mcg vs 4.1 mcg in almonds) — no other food comes close.
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