Brazil Nuts (Raw)
Nuts, Seeds & Kernels · 11 specs
Direct Answer
Brazil nuts (Bertholletia excelsa) are large Amazonian tree seeds with the highest selenium concentration of any commonly eaten food, though actual content varies widely by growing region. Per 100g, they provide 659 kcal, 67.1g fats (24.6g MUFA, 20.6g PUFA, 16.1g saturated), 14.3g protein, and a lab-average 1,917µg selenium (3,485% DV) -- a handful per day is a sensible ceiling, not a target.
Source: USDA FoodData Central (FDC ID: 170569) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 659 kcal |
| Total Fat | 67.1 g |
| Selenium | 1,917 (3,485% DV as a lab average -- actual content varies widely, often 10x or more, by growing region/soil) µg |
| Monounsaturated Fat (MUFA) | 24.6 g |
| Polyunsaturated Fat (PUFA) | 20.6 g |
| Saturated Fat | 16.1 g |
| Protein | 14.3 g |
| Carbohydrates | 12.3 g |
| Dietary Fiber | 7.50 g |
| Net Carbohydrates | 4.80 g |
| Magnesium | 376 (90% DV) mg |
Exceptional Selenium Density -- With Real Variability
A single Brazil nut can contain anywhere from roughly 20µg to over 100µg of organic selenomethionine depending on the soil selenium content where the tree grew, since Brazil nut trees are unusually efficient at concentrating whatever selenium is available in the ground. Because of this variability, and because selenium is toxic in excess (selenosis), health guidance generally recommends treating a small handful per day as a ceiling rather than eating them freely -- not a food where 'more is better.'