Brazil Nuts: Health Benefits, Nutrition Facts & How Many to Eat
What Are Brazil Nuts?
Brazil nuts are large, nutrient-dense seeds from the Amazon rainforest. Known for their rich selenium content and creamy texture, they’re often eaten raw and praised for their powerful health effects.
Nutritional Snapshot (Per 1 Nut ~5g)
- Calories: ~33
- Protein: 0.75g
- Total Fat: 3.3g (mostly healthy fats)
- Selenium: 68–91 mcg (over 100% DV)
- Magnesium, Zinc, Vitamin E, and more
One or two Brazil nuts a day may provide all the selenium your body needs. But eating too many can be harmful—more on that below.
Health Benefits of Brazil Nuts
- ✅ Supports thyroid health due to high selenium levels
- ✅ Boosts antioxidant defenses and immune system
- ✅ May improve brain function and reduce inflammation
- ✅ Promotes heart health thanks to healthy fats and magnesium
Explore the science in our article: Why Are Brazil Nuts Good for You?
How Many Brazil Nuts Should You Eat?
Experts recommend 1 to 2 Brazil nuts per day. More than that may lead to selenium toxicity, especially if eaten regularly. Learn more here: How Many Brazil Nuts Can You Eat?
Potential Risks & Toxicity
Brazil nuts are incredibly healthy—but high in selenium. Overeating them may cause symptoms like metallic taste, fatigue, or brittle nails. Find out what to watch for: What Happens If You Eat Too Many Brazil Nuts?
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