Brazil nuts
Just one or two nuts cover your daily selenium; eating many daily can exceed safe limits.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Brazil nuts for gym-goers
Per 100 g, brazil nuts provides 659 kcal, 14.3 g protein, 11.7 g carbohydrate (7.5 g fiber, 2.3 g sugars) and 67.1 g fat (15.1 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (2 nuts, about 10 g) comes to roughly 66 kcal and 1.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Brazil nuts
Harvested from wild trees in the Amazon, Brazil nuts are large seeds with one standout trait: selenium, in far higher amounts than any other common food. They're also rich in fat, with more saturated fat than most nuts, and generous in magnesium. That's why the serving on this page is just two nuts.
In a gym diet
Nobody eats Brazil nuts for protein or calories. They're a tiny, food-based way to cover selenium, a mineral involved in antioxidant enzymes and thyroid function. One or two a day is typically enough, so they slot into breakfast or a snack without moving your macros much. They fit keto and low-carb plans, but don't eat them by the handful as bulking calories. If your multivitamin already contains selenium, count that too.
Preparation and cooking
No prep needed. Eat them raw, or chopped over yogurt or oatmeal. Roasting barely affects their calories, and soaking only adds water weight. One nut weighs roughly 5 g, so counting is as accurate as weighing.
Buying and storage
Shelled nuts should look plump and creamy, not dark or shriveled. Don't buy more than you'll use in a few months, and keep them refrigerated in an airtight container, because the high fat content turns rancid quickly at room temperature.
Things to watch
Selenium content varies widely with the soil the tree grew in. Eating many Brazil nuts every day for a long time can push you above the upper safe limit set by health authorities, so stick to one or two. They're a tree nut allergen, and their saturated fat is the highest of any nut on this site.
Meal ideas
- Breakfast: oatmeal with whey, berries and two chopped Brazil nuts for selenium.
- Snack plate: two Brazil nuts, a boiled egg and a handful of cherry tomatoes.
- Trail mix for hikes: Brazil nuts, almonds, pumpkin seeds and dried cherries in small portions.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (90%) and Zinc (37%).
Good source (10–19% DV per 100 g): Potassium (14%), Iron (13%), and Calcium (12%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 2.2 g | #15 of 16 |
| Protein per 100 g | 14.3 g | #15 of 16 |
| Fiber per 100 g | 7.5 g | #11 of 16 |
| Lowest calories per 100 g | 659 kcal | #15 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Walnuts, English
654 kcal · P 15.2 · C 13.7 · F 65.2
→Hazelnuts / filberts
628 kcal · P 15 · C 16.7 · F 60.8
→Tahini (sesame seed paste)
595 kcal · P 17 · C 21.2 · F 53.8
→Macadamia nuts
718 kcal · P 7.9 · C 13.8 · F 75.8
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in brazil nuts?
Brazil nuts has about 659 kcal per 100 g, or roughly 66 kcal per 2 nuts (10 g).
How much protein is in brazil nuts?
About 14.3 g of protein per 100 g and 1.4 g per 2 nuts. That works out to 2.2 g per 100 kcal, so it's not primarily a protein source.
Is brazil nuts good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
How many Brazil nuts should you eat per day?
Most guidance says one to two Brazil nuts a day covers typical adult selenium needs. Selenium varies a lot between batches, so eating a large handful regularly could take you past the tolerable upper intake level. An occasional bigger portion isn't a concern for most people. Daily excess is what to avoid.
Can you eat too much selenium from Brazil nuts?
Yes. Chronic selenium excess can cause brittle hair and nails, garlic-like breath and digestive upset. It comes from sustained high intakes over time, not from one or two nuts a day. If you take selenium supplements, factor them in and follow your clinician's advice.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.