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Roasted Brazil Nuts
Seeds
Nutri-ScoreA

Roasted Brazil Nuts

Bertholletia excelsa

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Roasted Brazil Nuts provides 659 kcal, 14.3g of protein, 12.3g of carbohydrates, and 7.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Roasted Brazil nuts are nutrient-dense seeds known for their high selenium content and healthy fats. They provide a rich source of energy and essential nutrients, making them a popular snack and ingredient in various dishes.

Also known as:
Brazil nutsBertholletia nuts
Scientific NameBertholletia excelsa
Region of OriginBrazil
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories659 kcal
Water
2%
Fiber7.5g
Total93.0g
Protein
14.3g(15%)
Fats
66.4g(71%)
Carbohydrates
12.3g(13%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E5.73 mg (38%)
Thiamine0.62 mg (52%)
Riboflavin0.06 mg (5%)
Niacin0.34 mg (2%)
Folate22 mcg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium376 mg (89%)
Phosphorus724 mg (103%)
Selenium1917 mcg (348%)
Copper1.18 mg (131%)
Manganese1.22 mg (53%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in selenium, which supports thyroid function and may reduce the risk of certain cancers.
✓Rich in healthy fats, particularly monounsaturated fats, which can help lower bad cholesterol levels.
✓Contains antioxidants that help combat oxidative stress and inflammation in the body.
✓May improve heart health by promoting healthy blood lipid levels and reducing inflammation.

Possible Risks & Side Effects

!Excessive consumption can lead to selenium toxicity, which may cause symptoms like hair loss and gastrointestinal issues.
!Individuals with nut allergies should avoid Brazil nuts as they can trigger allergic reactions.

How to Prepare & Consume

Best enjoyed roasted and unsalted as a snack or added to salads, granola, and desserts for added crunch and nutrition.

Smart Selection & Storage

How to Select

Choose Brazil nuts that are firm and unblemished, with a rich, creamy color. Avoid nuts that are shriveled or have dark spots.

How to Store

Store in a cool, dry place in an airtight container to prevent rancidity. Refrigeration can extend shelf life.

Myths vs Realities

MythEating Brazil nuts can cure cancer.
RealityWhile Brazil nuts are high in selenium, they cannot cure cancer but may support overall health.
MythAll nuts are the same in terms of health benefits.
RealityDifferent nuts have varying nutrient profiles; Brazil nuts are particularly high in selenium.
MythRoasted nuts lose all their nutrients.
RealityRoasting can reduce some nutrients but also enhances flavor and digestibility without eliminating health benefits.

Healthy Recipes

Brazil Nut and Quinoa Salad

A refreshing salad combining protein-rich quinoa with crunchy roasted Brazil nuts and vibrant vegetables, perfect for a nutritious lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup roasted Brazil nuts, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  2. 2. Add the chopped roasted Brazil nuts for crunch.
  3. 3. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss to combine and serve.

Brazil Nut Energy Bites

These no-bake energy bites are packed with the goodness of roasted Brazil nuts, oats, and natural sweeteners for a healthy snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup roasted Brazil nuts, finely chopped
  • 1/2 cup almond butter
  • 1/4 cup honey or maple syrup
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine rolled oats, chopped Brazil nuts, almond butter, honey, chocolate chips, and vanilla extract.
  2. 2. Mix well until all ingredients are combined.
  3. 3. Form the mixture into small balls and refrigerate for at least 30 minutes before serving.

Brazil Nut Crusted Salmon

A deliciously healthy salmon dish coated with a crunchy Brazil nut crust, providing a rich source of omega-3 fatty acids.

Ingredients
  • 2 salmon fillets
  • 1/2 cup roasted Brazil nuts, finely chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Brush the salmon fillets with Dijon mustard and drizzle with olive oil.
  3. 3. Press the chopped Brazil nuts onto the top of each fillet, season with salt and pepper, and bake for 15-20 minutes until cooked through.

Brazil Nut and Spinach Pesto

A vibrant and nutritious twist on traditional pesto, using roasted Brazil nuts and fresh spinach for a unique flavor.

Ingredients
  • 2 cups fresh spinach
  • 1/2 cup roasted Brazil nuts
  • 1/4 cup olive oil
  • 1/4 cup Parmesan cheese
  • 2 garlic cloves
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine spinach, roasted Brazil nuts, garlic, and Parmesan cheese.
  2. 2. With the processor running, slowly drizzle in olive oil until the mixture is smooth.
  3. 3. Season with salt and pepper to taste, and serve with whole-grain pasta or as a spread.

Brazil Nut Banana Smoothie

A creamy and nutritious smoothie featuring roasted Brazil nuts, banana, and almond milk, perfect for a quick breakfast.

Ingredients
  • 1 ripe banana
  • 1/4 cup roasted Brazil nuts
  • 1 cup almond milk
  • 1 tablespoon honey (optional)
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a blender, combine banana, roasted Brazil nuts, almond milk, honey, and cinnamon.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Brazil Nut and Berry Parfait

Layered with yogurt, fresh berries, and crunchy roasted Brazil nuts, this parfait is a delightful and healthy dessert or breakfast option.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup roasted Brazil nuts, chopped
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, mixed berries, and chopped Brazil nuts.
  2. 2. Drizzle with honey for added sweetness.
  3. 3. Repeat the layers until all ingredients are used, and serve chilled.

Brazil Nut Trail Mix

A simple and healthy trail mix combining roasted Brazil nuts with dried fruits and seeds, ideal for on-the-go snacking.

Ingredients
  • 1 cup roasted Brazil nuts
  • 1/2 cup dried cranberries
  • 1/2 cup pumpkin seeds
  • 1/2 cup dark chocolate chips
Instructions
  1. 1. In a large bowl, combine roasted Brazil nuts, dried cranberries, pumpkin seeds, and dark chocolate chips.
  2. 2. Mix well and store in an airtight container for a healthy snack option.
  3. 3. Enjoy as a quick energy boost during the day.

Brazil Nut and Sweet Potato Hash

A hearty and nutritious hash featuring roasted Brazil nuts and sweet potatoes, perfect for a filling breakfast or brunch.

Ingredients
  • 2 medium sweet potatoes, diced
  • 1/2 cup roasted Brazil nuts, chopped
  • 1 bell pepper, diced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat and add diced sweet potatoes.
  2. 2. Cook until tender, then add bell pepper and onion, cooking until softened.
  3. 3. Stir in chopped Brazil nuts, season with salt and pepper, and serve warm.

Brazil Nut Chocolate Bark

A decadent yet healthy treat, this chocolate bark is made with dark chocolate and topped with roasted Brazil nuts for a satisfying crunch.

Ingredients
  • 1 cup dark chocolate chips
  • 1/2 cup roasted Brazil nuts, chopped
  • Sea salt for sprinkling
Instructions
  1. 1. Melt dark chocolate chips in a microwave or double boiler until smooth.
  2. 2. Spread the melted chocolate onto a parchment-lined baking sheet.
  3. 3. Sprinkle chopped Brazil nuts on top and a pinch of sea salt, then refrigerate until set. Break into pieces and enjoy.

Brazil Nut and Avocado Toast

A nutritious and trendy breakfast option featuring smashed avocado on whole-grain toast topped with crunchy roasted Brazil nuts.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/4 cup roasted Brazil nuts, chopped
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toasted bread, top with chopped Brazil nuts, and sprinkle with red pepper flakes if desired.

Frequently Asked Questions (FAQ)

What are the health benefits of Brazil nuts?

Brazil nuts are rich in selenium, which supports immune function and thyroid health, and they contain healthy fats that promote heart health.

How many Brazil nuts should I eat daily?

A recommended serving is about 1-2 Brazil nuts per day to avoid selenium toxicity while still gaining health benefits.

Can Brazil nuts help with weight loss?

While high in calories, Brazil nuts can promote satiety due to their healthy fat and protein content, potentially aiding in weight management when consumed in moderation.

Are roasted Brazil nuts healthier than raw?

Roasting can enhance flavor and digestibility, but it may reduce some heat-sensitive nutrients; both forms have health benefits.

Do Brazil nuts contain gluten?

No, Brazil nuts are naturally gluten-free, making them a safe snack for those with gluten intolerance.

How should I store Brazil nuts?

Store Brazil nuts in an airtight container in a cool, dark place or refrigerate to extend freshness.

Can Brazil nuts improve my mood?

The selenium in Brazil nuts may help improve mood and reduce anxiety, as low selenium levels have been linked to mood disorders.

Are there any side effects of eating Brazil nuts?

Eating Brazil nuts in moderation is safe for most people, but excessive intake can lead to selenium toxicity.

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Comparisons
Roasted Brazil Nuts vs Sweet Acorn Nut Roasted Brazil Nuts vs Acorn Nuts Roasted Brazil Nuts vs Creamy Unsalted Almond Butter
Nutrients
Protein in Roasted Brazil Nuts Calories in Roasted Brazil Nuts Vitamin-c in Roasted Brazil Nuts Magnesium in Roasted Brazil Nuts
Featured Guides
Health Benefits of Roasted Brazil Nuts Healthy Recipes with Roasted Brazil Nuts
Rankings
Seeds high in selenium Seeds high in copper Seeds low in carbohidratos Seeds low in índice glucémico