Nutrition for Brazil Nut (dried)

Calories, Protein, Vitamins and More

image of brazil nut source

Brazil Nut Nutrition Summary

One cup of dried brazil nut (133 grams or 0.3 lb) contains 876 calories and 19 grams of protein. Brazil nut consist of 3% water, 12% carbohydrates, 14% protein, and 67% fat.

Brazil nut is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and Vitamin E. It also contains significant amounts of manganese, phosphorus, copper, selenium and zinc.

In one cup of dried brazil nut:

  • Calories: 876
  • Protein: 19 g
  • Sugar: 3.1 g
  • Dietary fiber: 10 g
  • Fat: 89.2 g, (Saturated: 21.5 g)
  • Sodium: 4 mg
There is no significant amounts of cholesterol in brazil nut.

See the Brazil Nut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, brazilnuts, dried, unblanched.

Calories in Brazil Nut

Brazil nut has 876 calories per cup or 659 calories for every 100 grams. Most of its calories are from fat.

85% of calories in brazil nut are from fat, 8% of calories are from protein and 7% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 7% the calories in dried brazil nut are from carbohydrates. The carbs in brazil nut are mostly in the form of dietary fiber, sugar and starch (75%, 23% and 2%). An excellent high-fiber food, a single cup of brazil nut contains 40% of recommended daily values or 10 grams of dietary fiber.

  • Dietary fiber: 10 g
  • Sugar: 3.1 g
  • Starch: 0.3 g

Calories from Fat

The majority, or 85% of the calories in dried Brazil Nut are from fat. Brazil nut is high in total fat, with 89.2 grams or 139% of recommended daily values per cup. Most of the fat in brazil nut are healthier unsaturated fats but it also contains a high amount of saturated fat, about 120% of recommended daily values.

Brazil nut is cholesterol free and trans-fat free.

  • Total fat: 89.2 g
  • Saturated fat: 21.5 g
  • Monounsaturated fat: 31.8 g
  • Polyunsaturated fat: 32.5 g
There is no significant amounts of cholesterol or trans fat in brazil nut.

Omega-6 in Brazil Nut

A good source of omega-6 fatty acids, every cup of brazil nut contains a total of 32.6 grams of omega-6. In addition, a large portion of the omega-6 in brazil nut comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.22 g
  • linoleic acid: 32.4 g

Calories Similar to Brazil Nut

Some other nuts or seeds with similar calories to brazil nut by weight:

Protein in Brazil Nut

An excellent source of protein, a single cup of Brazil Nut contains 38% of recommended daily values or 19 grams of protein. In addition, brazil nut is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 19.05 g
  • Tryptophan: 0.18 g
  • Threonine: 0.49 g
  • Isoleucine: 0.69 g
  • Leucine: 1.58 g
  • Lysine: 0.65 g
  • Methionine: 1.49 g
  • Phenylalanine: 0.85 g
  • Valine: 1.01 g
  • Histidine: 0.54 g

Protein Similar to Brazil Nut

Some other nuts or seeds with similar amounts of protein to brazil nut by weight:

Vitamins and Minerals in Brazil Nut

An good source of many nutrients, dried brazil nut contains abundant amounts of calcium, iron, magnesium, potassium, thiamin and Vitamin E. In fact, a single cup of brazil nut contains 161% of recommended daily values or 500.1 milligrams of magnesium. Also an excellent source of calcium, a single cup of brazil nut contains 21% of recommended daily values or 212.8 milligrams of calcium.

Vitamins in brazil nut (1 cup):
  • Thiamin: 0.8 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.9 mg
  • Vitamin e: 7.5 mg
  • Folate: 29.3 ug
Minerals in brazil nut (1 cup):
  • Calcium: 212.8 mg
  • Potassium: 876.5 mg
  • Iron: 3.2 mg
  • Magnesium: 500.1 mg
  • Zinc: 5.4 mg
  • Selenium: 2549.6 ug
  • Phosphorus: 964.3 mg
  • Copper: 2.3 mg
  • Manganese: 1.6 mg
  • Choline: 38.3 mg
There is no significant amounts of vitamin a, riboflavin, pantothenic acid, vitamin b12 or vitamin k in brazil nut.

Similar to Brazil Nut for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to brazil nut:

Brazil Nut Nutrition Chart

Brazil Nut:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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