Pack with nutrients
Top 1 in Top 7 Health Benefits of Brazil Nuts
Brazil nuts are very nutritious and energy dense. A 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients:
- Calories: 187
- Protein: 4.1 grams
- Fat: 19 grams
- Carbs: 3.3 grams
- Fiber: 2.1 grams
- Selenium: 988% of the Reference Daily Intake (RDI)
- Copper: 55% of the RDI
- Magnesium: 33% of the
- Phosphorus: 30% of the RDI
- Manganese: 17% of the RDI
- Zinc: 10.5% of the RDI
- Thiamine: 16% of the RDI
- Vitamin E: 11% of the RDI
Brazil nuts are high in selenium, with 96 mcg, or 175% of the RDI, in just one nut. On average, most other nuts provide less than 1 mcg. Furthermore, they contain more magnesium, copper, and zinc than most other nuts, though the exact levels of these elements vary according to temperature and soil. Finally, Brazil nuts are high in omega-3 fatty acids. Indeed, 36% of the lipids in Brazil nuts are polyunsaturated fatty acids, which have been demonstrated to promote heart function.
