Brazil Nuts
Serving size: 3 nuts (15g)
Allergens: tree nuts
Why Eat Brazil Nuts?
Brazil nuts are the world's richest food source of selenium—just 1-3 nuts provide over 100% of your daily needs. This makes them uniquely powerful for thyroid support, antioxidant defense, and immune function. They're also rich in magnesium and healthy fats.
Brazil Nuts contains 174.7x more selenium per serving than Almonds.
At a Glance
Nutrient Fingerprint
Brazil Nuts's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Selenium (% DV) vs similar Nuts
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Brazil Nuts per serving (3 nuts (15g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Brazil Nuts
Storage & Selection Tips
How to Select
Choose whole, unshelled Brazil nuts that feel heavy. Shelled nuts should smell fresh, not rancid.
How to Store
Store in an airtight container in the refrigerator due to high fat content.
Shelf Life
Shelled Brazil nuts last 3-4 months refrigerated, 6+ months frozen.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Brazil Nuts Appears in These Nutrient Guides
Magnesium
13% DV per serving
Iron
2% DV per serving
Calcium
2% DV per serving
Zinc
5% DV per serving
Folate
1% DV per serving
Choline
1% DV per serving
Fiber
4% DV per serving
Potassium
2% DV per serving
Selenium
524% DV per serving
Vitamin E
5% DV per serving
Manganese
9% DV per serving
Phosphorus
9% DV per serving
Copper
33% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Protein
4% DV per serving
Leucine
7% DV per serving
Isoleucine
7% DV per serving
Valine
5% DV per serving
Tryptophan
7% DV per serving
Lysine
5% DV per serving
Similar Foods (Nuts)
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Brazil Nuts Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.