Brazil nuts

What are Brazil nuts?

Brazil nuts are actually edible seeds from the Brazil nut tree – they can be eaten raw or blanched. The nuts grow inside a round, coconut-like shell in segments of about 12-20 Brazil nuts.

Health benefits of Brazil nuts include:

• Rich in the mineral selenium
• Source of mono-unsaturated fat
• Good for the brain
• May support healthy cholesterol levels
• Good for thyroid health
• Strong anti-inflammatory properties
• May support mood balance
• May support the immune system

Discover our full range of health benefit guides and find out more about the health benefits of nuts including the 10 healthiest nuts to eat. Also check out some of our delicious brazil nut recipes, from burritos to banana bread.

Nutritional profile of Brazil nuts

A 28g serving (about six nuts) contains approximately:

• 186 calories
• 4.1g protein
• 2.1g fibre
• 19g fat
• 420mg selenium
• 112mg magnesium
• 198mg potassium
• 48mg calcium
• 1.22mg zinc
• 7.2mg iron