Brazil nuts are large, crunchy and rich in flavour, often found in mixed nut bags or eaten on their own as a healthy snack. While they’re known for their high selenium content and rich nutritional value, they’re also dense in calories. So just how many calories are in a Brazil nut, and how do they fit into a balanced diet?

Calories by Weight and Portion Size

A single Brazil nut weighs around five grams and contains roughly 33 calories. That means a small handful—typically about six to eight nuts—delivers around 200 to 260 calories. Because they are high in fat, the calorie count adds up quickly even with modest portions. Whether eaten raw, roasted or salted, the calorie content stays about the same, although flavoured versions may include added oils or coatings that push the number slightly higher. As with most nuts, Brazil nuts are calorie-rich, so portion control is important if you’re watching your energy intake.

Nutritional Breakdown of Brazil Nuts

Brazil nuts are mostly made up of healthy fats, especially monounsaturated and polyunsaturated fats, which support heart health. Each 100-gram serving provides around 660 to 680 calories, with approximately 66 grams of fat, 14 grams of protein and 12 grams of carbohydrates. Despite the high fat content, only a small portion is saturated fat. Brazil nuts are especially valued for their selenium content—just one nut provides well over the recommended daily intake of this essential mineral. They also contain magnesium, phosphorus, copper and vitamin E, making them a nutritionally dense food in small amounts.

Benefits of Brazil Nuts

Brazil nuts offer a powerful mix of nutrients in a compact form. Their most notable benefit is their selenium content, which supports immune function, thyroid health and antioxidant defence. Consuming just one to two Brazil nuts a day can provide all the selenium your body needs. The unsaturated fats found in Brazil nuts may help reduce bad cholesterol levels and support heart health, while the presence of vitamin E contributes to skin protection and cellular repair. Their combination of protein, fibre and fat also helps keep you feeling full and satisfied between meals.

Downsides of Brazil Nuts

While Brazil nuts are nutrient-rich, they are extremely high in calories and selenium, both of which can become a problem when consumed in excess. Eating too many on a regular basis can lead to unwanted weight gain due to the fat content and may even result in selenium toxicity, a condition that causes symptoms such as brittle nails, hair loss and fatigue. For most adults, one to three Brazil nuts per day is more than enough to meet selenium needs. Salted or chocolate-coated varieties also carry the added downsides of increased sodium and sugar, which diminish the overall health benefits.

Dietary Impact and the GI Index

Brazil nuts have a very low glycaemic index, close to zero, because they contain very few carbohydrates and almost no sugar. This makes them an excellent snack for people managing blood sugar or following low-carb or ketogenic diets. Their combination of fat, protein and fibre slows digestion, helping to stabilise blood glucose and reduce hunger over time. This makes Brazil nuts suitable for people with diabetes, as long as portion sizes are controlled to avoid excess calorie intake.

How Are Brazil Nuts Grown and Prepared?

Brazil nuts grow inside large pods on towering trees found in the Amazon rainforest. Each pod contains between 10 and 20 nuts, which are harvested, dried and shelled before being packaged. Most Brazil nuts are sold raw or roasted, and may also be found chopped in snack mixes, trail blends or desserts. The nuts are naturally rich and creamy, requiring no added processing or flavouring, although flavoured versions are available on the market. The minimal processing helps them retain their natural nutritional value and keeps them close to their whole-food state.

Healthier Ways to Enjoy Brazil Nuts

Brazil nuts are best enjoyed raw or dry roasted without added salt or flavouring. Because of their strong nutritional profile, a small number can be added to smoothies, chopped over porridge, or eaten with fruit or yoghurt for a balanced snack. If you want to include them in baking or desserts, consider using chopped pieces rather than whole nuts to spread their richness more evenly throughout a recipe. They also pair well with oats, dates, or other nuts in homemade energy bars or nut butters. The key is moderation—one or two per day is usually enough to deliver the benefits without excess calories.

Summary

A single Brazil nut contains around 33 calories and packs a potent nutritional punch thanks to its high content of healthy fats, selenium and other essential minerals. While they offer a range of health benefits, from improved immune support to heart health, Brazil nuts are calorie-dense and should be eaten in small amounts. Their low glycaemic index makes them a smart choice for blood sugar management, but portion control is crucial to avoid exceeding daily energy or selenium requirements. Eaten mindfully, Brazil nuts are one of the most nutritionally efficient snacks you can choose.

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