Brazil nuts are large, oil-rich seeds harvested from wild Bertholletia excelsa trees native to the Amazon basin, typically eaten raw, roasted, or chopped into baked goods and trail mixes. Per 100 g, they provide 683 kcal, 14.3 g of protein, 67.8 g of fat, and just 3.1 g of carbohydrates, with 5.3 g of dietary fibre — making them one of the most calorie-dense nuts available. They are a notable source of magnesium (400 mg per 100 g), potassium (623 mg), and phosphorus (590 mg), alongside 6.1 mg of vitamin E per 100 g. No glycemic index value is established for brazil nuts, consistent with their very low carbohydrate content. They are suitable for vegan, vegetarian, gluten-free, dairy-free, keto, paleo, and low-FODMAP dietary patterns.
How many calories in brazil nuts?
Brazil nuts contain 683 kcal per 100 g, making them one of the most calorie-dense nuts. A single brazil nut weighs roughly 5 g, coming in at around 34 kcal per nut.
How much magnesium is in brazil nuts?
Brazil nuts contain 400 mg of magnesium per 100 g, which is exceptionally high for a whole food. Even a small 30 g handful delivers around 120 mg of magnesium.
Are brazil nuts keto-friendly?
Yes, brazil nuts are well suited to a ketogenic diet. With only 3.1 g of carbohydrates per 100 g and 67.8 g of fat, they fit comfortably within typical keto macronutrient targets.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 683 kcal |
| Protein | 14.3 g |
| Fat | 67.8 g |
| Carbs | 3.1 g |
| Sugars | 2.4 g |
| Fiber | 5.3 g |
| Starch | 0.70 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 15.4 g |
| Monounsaturated | 20.1 g |
| Polyunsaturated | 29.2 g |
| Trans | 0 g |
| Omega-3 | 0.079 g |
| Omega-6 | 26.6 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 170 mg |
| Iron | 2.5 mg |
| Magnesium | 400 mg |
| Phosphorus | 590 mg |
| Potassium | 623 mg |
| Sodium | 3.0 mg |
| Zinc | 4.2 mg |
| Copper | 1.8 mg |
| Manganese | 1.2 mg |
| Selenium | 225 mcg |
| Iodine | 0.10 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 6.1 mg |
| Thiamin (B1) | 0.67 mg |
| Riboflavin (B2) | 0.030 mg |
| Niacin (B3) | 0.30 mg |
| Pantothenic acid (B5) | 0.23 mg |
| Vitamin B6 | 0.31 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 28.8 mg |
Other cooking states of Brazil nuts
Dried brazil nuts (659 kcal).
