Brazil Nuts
Overview
A 1-ounce serving of brazil nuts provides:
Dietary Fiber
- 2 grams of fiber: 7% of the Daily Value
Protein
- 4 grams of plant-based protein
Healthy Fats
- 19 grams of total fat: 36% is from monounsaturated fat and 37% from polyunsaturated fat
Nutrient-Dense
- Excellent source of selenium (one Brazil nut provides all the selenium you need per day), copper, and magnesium
- Good source of manganese, phosphorus, thiamin, zinc and vitamin E
- Sodium-free
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Brazil nut seed capsules
BRAZIL NUTS NUTRITION FACTS
Serving Size: 1 oz. (28.35g) Approx 6 kernels**
Amount Per Serving
- Calories190
% Daily Value*
- Total Fat 19g24%
- Saturated Fat 4.5g23%
- Polyunsaturated Fat 7g
- Monounsaturated Fat 7g
- Cholesterol 0mg0%
- Sodium 1mg0%
- Total Carbohydrate 3g1%
- Dietary Fiber 2g7%
- Protein 4g
- Vitamin D 0mcg0%
- Calcium 45mg4%
- Iron 0.69mg4%
- Potassium 187mg4%
- Vitamin A 0mcg0%
- Vitamin E 1.6mg10%
- Vitamin B6 0.03mg2%
- Phosphorus 206mg15%
- Vitamin C 0.2mg0%
- Thiamin 0.18mg15%
- Folate 6mcg2%
- Magnesium 107mg25%
- Selenium 543mcg990%
- Manganese 0.35mg15%
- Zinc 1.15mg10%
- Copper 0.49mg50%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
**Brazil nuts are unsalted and unroasted.
History
Brazil nuts are the large seeds of giant trees grown in the Amazon jungle. These “seeds” come in clusters of 8 to 24 inside a hard, 4- to 6-inch pod that resembles a coconut.
The first historical reference that can be traced on this nut dates from 1569, when a Spanish colonial collected thousands of Brazil nuts for his tired and hungry troops. It was understandable that they recovered quickly as Brazil nuts, like all tree nuts, contain calories, protein and important vitamins and minerals.
Bolivia, Brazil and Peru are presently the chief producing countries. Brazil nuts are marketed as in-shell and shelled and are eaten raw, roasted, salted, in ice creams, chocolate and in bakery and confectionery products.
More Tree Nuts
Tree nuts are nutrient-dense whole foods that are rich in unsaturated fats and contain protein, fiber and important vitamins, minerals and phytochemicals.
