Brazil nuts are big, rich, and powerful. They are one of those foods where “more” is not better, because a small quantity already goes far.
In a nutshell: The values provided are approximate and can vary depending on the brand, processing, and freshness.
1) Brazil nut
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 659 kcal | 33% |
| Carbohydrates | 11.7 g | 4% |
| Fiber | 7.5 g | 27% |
| Sugars | 2.3 g | – |
| Protein | 14.3 g | 29% |
| Fat | 67.1 g | 86% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0.7 mg | 1% |
| Potassium | 659 mg | 14% |
| Calcium | 160 mg | 12% |
Pros
- Very filling in small quantity.
- Useful for people who want a richer snack without sweets.
- Easy to add one or two nuts into breakfast bowls.
Cons
- Portion must stay small. Daily overeating is not a good idea.
- Can taste rancid if stored poorly.
- Not suitable for people with nut allergy.
Right time to eat
- With breakfast (best for portion control).
- Mid-morning snack (keep it small).
- Avoid large portions at night because it is heavy.
Health benefits
- Supports fullness and reduces frequent snacking urges.
- Fiber supports digestion routines.
- Potassium supports normal daily electrolyte balance.
Best way to eat
- Eat plain, and keep quantity very limited.
- Store airtight in a cool place to prevent stale taste.
- Use as a “small add-on” rather than a bowl of nuts.
*Percent Daily Values are based on a 2,000 calorie diet.
Join the conversation