Brazil Nut Nutrition Facts

Calories in Brazil Nuts and Their Health Benefits

Brazil nut nutrition facts
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Brazil nuts are often found in nut mixes. But not many eaters consume Brazil nuts solo. Even though Brazil nut calories are substantial, this tasty snack is packed with nutrition.

Brazil Nuts Nutrition Facts
Serving Size 6 Whole (30 g)
Per Serving% Daily Value*
Calories 186 
Calories from Fat 171 
Total Fat 19g31%
Saturated Fat 4.3g23%
Polyunsaturated Fat 6g 
Monounsaturated Fat 7g 
Cholesterol 0mg0%
Sodium 1mg0%
Potassium 187mg6%
Carbohydrates 3.7g1%
Dietary Fiber 2.2g9%
Sugars 0.7g 
Protein 4.3g 
Vitamin A 0% · Vitamin C 0%
Calcium 4% · Iron 3%
*Based on a 2,000 calorie diet

Brazil nuts are the large nuts that come from Brazil nut trees in Bolivia, Peru, and Brazil. You can buy the nuts in the shell or already shelled. Removing the shell does not change the nutrition as that part of the "seed" is not eaten.

Health Benefits of Brazil Nuts

Brazil nuts provide several health benefits. The nuts are a high-fat food, but they provide healthy polyunsaturated and monounsaturated fat. Brazil nuts also provide diet-friendly fiber and protein to help promote satiety. And Brazil nuts are a good source of selenium, magnesium, phosphorus and thiamin.

Common Questions About Brazil Nuts 

What's the best way to avoid overeating nuts?
Even though nuts provide health benefits, they are one of the most common foods that we overeat. A single serving is just six nuts. But how often do you count nuts before you eat them? Nuts are often kept in a resealable container in the pantry or in a bowl on a desk or table.

When you eat nuts mindlessly from a large open container, you are likely to overeat them. To avoid overdoing it, use your hand to control portions. A small handful of nuts is a single serving.

Are flavored nuts or nut mixes just as healthy as regular nuts? 
Brazil nuts are often found in canned nut mixes that you find in the snack food aisles of the grocery store.

When you buy nut blends or nut mixes, the nuts may be roasted in oil or seasoned with high sodium products. The result is that you may consume far more fat or sodium than you expect.

Can nuts be part of a weight loss diet?
Nuts can make a smart snack if you are trying to lose weight. The protein and fiber in nuts may help you to feel full and satisfied so you don't eat again soon after your meal.

Will eating nuts make me bloated?
Some people notice that they are bloated the day after eating nuts in a bar or at a party. You probably won't get bloated from the nuts, but if the snack was heavily salted, you may experience a temporary increase in weight from the increased sodium intake.

How to Store Brazil Nuts 

Brazil nuts can be stored in or out of the shell. But Brazil nuts that have been removed from the shell may go bad more quickly. 

The best way to store nuts is to keep them in an airtight container at room temperature. They should stay fresh for about three months. If you keep them in the refrigerator they should stay fresh for up to six months and if you freeze them you can use them for about one year.

Different Ways to Use Brazil Nuts  

Brazil nuts can be eaten raw or roasted. Many people describe them as having a texture that is similar to coconut.

 

  • You can roast Brazil nuts on the stovetop or in the oven. If you use the stovetop method, put a layer of nuts in a heavy skillet and roast over medium heat for 5-10 minutes making sure to keep the pan moving so the nuts don't burn. 
  • To roast Brazil nuts in the oven, preheat it to 350 degrees. Place nuts in a single layer on a baking sheet and roast for 5-10 minutes.

Sprinkle roasted or raw nuts on a salad for a boost of protein or add them to the top of a small serving of ice cream.

Brazil Nut Recipes

Ready to use Brazil nuts in your recipes? Give any of these ideas a try.

Sources:

Yang J. Brazil nuts and associated health benefits: A review. LWT - Food Science and Technology. 2009;42(10):1573–1580. doi:10.1016/j.lwt.2009.05.019. http://www.sciencedirect.com/science/article/pii/S0023643809001522

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