Food Nutrient Profile - Brazilnuts

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Nutrients in 100 grams of Brazilnuts

Dried Brazilnuts (Bertholletia excelsa), also known as brazil nuts.

Macros Ratio

Protein Fat Carbs
8%
85%
7%
100 g ▼

Macro Nutrients

Brazilnuts
Energy659 kcal
22.7%
Dried Brazilnuts provide 659kcal of Energy per 100 grams, meeting 22.7% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat67 g
69%
Dried Brazilnuts provide 67g of Fat per 100 grams, meeting 69% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat16 g
50.4%
Dried Brazilnuts provide 16g of Saturated Fat per 100 grams, meeting 50.4% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.036 g
2.25%
Dried Brazilnuts provide 0.036g of Omega 3 per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 624.4 g
143%
Dried Brazilnuts provide 24.4g of Omega 6 per 100 grams, meeting 143% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Dried Brazilnuts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate11.7 g
9.03%
Dried Brazilnuts provide 11.7g of Carbohydrate per 100 grams, meeting 9.03% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.33 g
3.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Brazilnuts provide 2.33g of Sugars per 100 grams, meeting 3.2% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0 g
0%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Dried Brazilnuts provide 0g of Fructose per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0 g
%
Dried Brazilnuts provide 0g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose2.33 g
%
Dried Brazilnuts provide 2.33g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber7.5 g
19.7%
Dried Brazilnuts provide 7.5g of Fiber per 100 grams, meeting 19.7% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein14.3 g
25.6%
Dried Brazilnuts provide 14.3g of Protein per 100 grams, meeting 25.6% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Brazilnuts
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dried Brazilnuts provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.62 mg
51.4%
Thiamine
Dried Brazilnuts provide 0.62mg of Vitamin B1 per 100 grams, meeting 51.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.035 mg
2.7%
Riboflavin
Dried Brazilnuts provide 0.035mg of Vitamin B2 per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.3 mg
1.84%
Niacin, nicotinic acid, niacinamide
Dried Brazilnuts provide 0.3mg of Vitamin B3 per 100 grams, meeting 1.84% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.18 mg
3.68%
Pantothenic acid
Dried Brazilnuts provide 0.18mg of Vitamin B5 per 100 grams, meeting 3.68% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.1 mg
7.77%
Pyridoxine
Dried Brazilnuts provide 0.1mg of Vitamin B6 per 100 grams, meeting 7.77% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B922 μg
5.5%
Folates and Folic Acid
Dried Brazilnuts provide 22μg of Vitamin B9 per 100 grams, meeting 5.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Brazilnuts provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0.7 mg
0.78%
Ascorbic acid
Dried Brazilnuts provide 0.7mg of Vitamin C per 100 grams, meeting 0.78% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Brazilnuts provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E5.65 mg
37.7%
Tocopherols and Tocotrienols
Dried Brazilnuts provide 5.65mg of Vitamin E per 100 grams, meeting 37.7% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Dried Brazilnuts provide 0μg of Vitamin K per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Brazilnuts
Calcium160 mg
16%
Dried Brazilnuts provide 160mg of Calcium per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.74 mg
194%
Dried Brazilnuts provide 1.74mg of Copper per 100 grams, meeting 194% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.43 mg
30.4%
Dried Brazilnuts provide 2.43mg of Iron per 100 grams, meeting 30.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium376 mg
89.5%
Dried Brazilnuts provide 376mg of Magnesium per 100 grams, meeting 89.5% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese1.22 mg
53%
Dried Brazilnuts provide 1.22mg of Manganese per 100 grams, meeting 53% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus725 mg
104%
Dried Brazilnuts provide 725mg of Phosphorus per 100 grams, meeting 104% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium659 mg
19.4%
Dried Brazilnuts provide 659mg of Potassium per 100 grams, meeting 19.4% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1917 μg
3485%
Dried Brazilnuts provide 1917μg of Selenium per 100 grams, meeting 3485% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium3 mg
0.2%
Dried Brazilnuts provide 3mg of Sodium per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc4.06 mg
37%
Dried Brazilnuts provide 4.06mg of Zinc per 100 grams, meeting 37% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water3.42 g
0.092%
Dried Brazilnuts provide 3.42g of Water per 100 grams, meeting 0.092% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Brazilnuts Nutrition Facts | 100g

Discover the nutritional data of Brazil nuts, including macro and micronutrients, in a 100g serving of dried Brazil nuts. Learn about the health benefits and composition of this nutritious nut.

Vitamins in 100 Grams of Dried Brazil Nuts

When you consume 100 grams of Brazil nuts, you're treating your body to an excellent source of Vitamin B1 (Thiamine) and Vitamin E. These vitamins play crucial roles in energy metabolism and protecting your cells from oxidative stress, respectively.

Additionally, Brazil nuts provide a good amount of Vitamin B6 (Pyridoxine), which is essential for brain health and the production of neurotransmitters. You'll also get some Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), and Vitamin B9 (Folate), which are all important for various metabolic processes.

While Brazil nuts contain trace amounts of Vitamin B3 (Niacin) and Vitamin C, they do not provide any Vitamin A, Vitamin B12, Vitamin D, or Vitamin K.

Minerals in 100 Grams of Dried Brazil Nuts

Brazil nuts are a mineral powerhouse. In 100 grams, you'll find outstanding amounts of Copper, Magnesium, Phosphorus, and Selenium. These minerals are vital for maintaining strong bones, a healthy immune system, and proper cellular function.

Moreover, Brazil nuts are an excellent source of Iron, Manganese, and Zinc, which are crucial for blood health, antioxidant defense, and immune function. They also offer a good amount of Calcium and Potassium, which are essential for bone health and cardiovascular function.

Interestingly, Brazil nuts contain no Sodium, making them a heart-friendly snack option.

Macronutrients in 100 Grams of Dried Brazil Nuts

In terms of macronutrients, 100 grams of Brazil nuts provide outstanding amounts of Omega-6 fatty acids, which are essential for brain function and cell growth. They are also an excellent source of Fat, Saturated Fat, and Protein, making them a nutrient-dense food that can help you feel full and satisfied.

Additionally, Brazil nuts offer a good amount of Carbohydrates and Fiber, which are important for digestive health and sustained energy levels. They contain some Sugars, but in moderate amounts.

While there are trace amounts of Omega-3 fatty acids, Brazil nuts do not contain any Fructose.

Conclusion

Incorporating Brazil nuts into your diet can be a delicious and nutritious way to boost your intake of essential vitamins, minerals, and macronutrients. Just remember to enjoy them in moderation, as they are calorie-dense and can contribute to your daily fat intake. Happy snacking!

Frequently Asked Questions about Brazilnuts

What are the health benefits of Brazilnuts?

Brazil nuts are a great source of selenium, a powerful antioxidant that supports thyroid function, boosts the immune system, and may reduce inflammation. They also provide healthy fats, protein, and fiber, making them a nutritious addition to a vegan diet. However, it's important to consume them in moderation due to their high selenium content. Just 1-2 Brazil nuts a day can provide all the selenium you need!

Are there any potential risks or side effects of consuming Brazilnuts?

Brazil nuts are a nutritious food rich in selenium, which is important for thyroid health and immune function. However, consuming too many Brazil nuts can lead to selenium toxicity, as they are one of the highest food sources of selenium. It is recommended to limit Brazil nut intake to 1-3 nuts per day to avoid consuming excessive amounts of selenium.

Can I lose weight by eating more Brazilnuts?

While Brazil nuts are a nutritious food high in healthy fats and selenium, eating more of them alone may not necessarily lead to weight loss. Weight loss is achieved by creating a calorie deficit, which means burning more calories than you consume. Incorporating Brazil nuts into a balanced diet along with other whole plant foods can be part of a healthy weight loss plan. Remember to practice portion control as Brazil nuts are calorie-dense.

Can I gain more muscles by eating more Brazilnuts if I train consistently?

Brazil nuts are a good source of protein and healthy fats, but they are not a complete protein source like beans, lentils, tofu, or tempeh. To gain muscle, it's important to consume a variety of plant-based protein sources along with a balanced diet that includes a variety of fruits, vegetables, whole grains, nuts, and seeds. Consistent training and adequate protein intake are key factors in building muscle mass.

Can I eat Brazilnuts if I have diabetes?

Yes, you can eat Brazil nuts if you have diabetes. They are a good source of healthy fats, protein, and fiber. However, it's important to consume them in moderation due to their high calorie and fat content. Stick to a small portion size, such as 1-2 nuts per serving, to help manage blood sugar levels.

Can I consume Brazilnuts if I am on a Keto diet?

Yes, you can consume Brazil nuts on a Keto diet. They are low in carbs and high in healthy fats, making them a good option for a Keto-friendly snack. Just be mindful of portion sizes as they are calorie-dense.

Can I eat Brazilnuts if I am on a low fat diet?

Yes, Brazil nuts are high in fat, so they may not be the best choice for a low-fat diet. However, they are also a good source of selenium, which is an important mineral for overall health. If you are on a low-fat diet, it's best to consume Brazil nuts in moderation to still benefit from their nutritional value without consuming too much fat.

What is the environmental impact of producing Brazilnuts?

Brazilnuts have a relatively low environmental impact compared to other nuts. They grow naturally in the Amazon rainforest and require minimal human intervention for cultivation. However, the main concern is the potential impact of deforestation on the Amazon rainforest to make way for agriculture, including Brazilnut production. It is important to source Brazilnuts from sustainable and ethical suppliers to support the preservation of the rainforest and its biodiversity.




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