Brazil Nuts: Nutritional Benefits & Health Facts - A Comprehensive Guide

The Brazil nut is encased in a hard shell and is often found in mixed nut jars and cans. The Brazil nut has a lot to offer, nutritionally. There are certain nutritional facts that should be known before adding them to your diet.

Serving

• This guide focuses on the USDA's description of a one-ounce serving. This is considered 6 kernels, or nuts.

Calories

• Brazil nuts have a high calorie count. One ounce of Brazil nuts has 184 calories.

Fat

• Brazil nuts are high in fat, with 19 grams per serving. This may seem high, but more than 12 grams of this fat is unsaturated. Monounsaturated and polyunsaturated fats are considered healthy.

Protein

• One ounce of Brazil nuts has 4 grams of protein. This is 8 percent of your daily recommended amount of protein.

Minerals

• Brazil nuts are a good source of many minerals. One serving is a good source of magnesium (26 percent of the daily recommended amount), phosphorus (20 percent), manganese (17 percent) and selenium (767 percent).