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How Healthy Are Brazil Nuts?

With 670 kcal per 100 grams, Brazil nuts contain a lot of calories, but they are also rich in vitamin E. The vitamin has an antioxidant effect, protects the cells, and has a positive effect on the skin. Brazil nuts also contain folic acid, which supports cell regeneration, as well as vitamin B1, which is relevant for the central and peripheral nervous systems.

Brazil nuts also contain plenty of minerals such as potassium, calcium, magnesium, and phosphorus. For example, potassium plays a role in the transmission of impulses to muscle and nerve cells, while calcium is essential for the formation of bone and tooth substance. Magnesium plays a role in the transmission of stimuli from nerves to muscles and in bone mineralization.

However, due to their high number of calories and their fat content, Brazil nuts should only be consumed in moderation. The fruits of the Brazil nut tree native to South America have a total fat content of 67 percent. However, a large part of it consists of monounsaturated and polyunsaturated fatty acids that are valuable for health.

100 grams of Brazil nuts contain the following amounts of nutrients:

  • Potassium: 644 mg
  • Calcium: 132 mg
  • Magnesium: 160 mg
  • Phosphorus: 674 mg
  • Vitamin E: 7.6 mg
  • Vitamin B1: 1 mg
  • Folic acid: 40 µg
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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