Brazil Nuts: Calories and Nutrition Analyse



How many calories in brazil nuts?

Brazil nuts - calories, kcal

Nutrition Facts

Brazil Nuts
Serving size:
medium size brazil nuts (4 g)  change
medium size brazil nuts (4 g) (4g)handful (50g)tablespoon (15g)cup (133g)half cup (66.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
26

% Daily Value

Total Fat 2.68g
3%

Cholesterol 0mg
0%

Sodium 0.08mg
0%

Total Carbohydrates 0.47g
0%

Dietary Fiber 0.3g
1%

Protein 0.57g
1%

Vitaminium C 0.03mg
0%

Calcium 6.4mg
0%

Iron 0.1mg
1%

Potassium 23.88mg
1%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in brazil nuts
7% CARBS
8% PROTEIN
85% FAT

100g of brazil nuts contain about 659 calories (kcal).
Calories per: ounce | one brazil nuts | handful | tablespoon | cup | half cup

To illustrate, a medium size brazil nuts (4 g) contains about 26 calories.

This is about 1% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 26 kcal actually is, keep in mind that the calorie content of brazil nuts is similar to that of, for example:

  • 0.5 apple
  • 1 cube of sugar

Take a quick look at the tables below for detailed information about brazil nuts nutrition.

medium size brazil nuts (4 g) has 26 kcal. For burning these calories you have to:
Bike4 min.Bike
Horse ride5 min.Horse ride
Play tennis3 min.Tennis
Run3 min.Run
Swim3 min.Swim
Calories in Brazil Nuts Compared with Others in Nuts Category

100g of Brazil Nuts

Nutrition

  • Calories659
  • Carbs Total11.74 g
  • Dietary fiber7.5 g
  • Fat67.1 g
  • Protein14.32 g

Vitamins

  • Vit B1 (Thiamine)0.617 mg
  • Vit B2 (riboflavin)0.035 mg
  • Vit B3 (Niacin)0.295 mg
  • Vit B50.184 mg
  • Vit B60.101 mg
  • Vit B9 (Folic acid)22 mcg
  • Vit C0.7 mg
  • Vit E7.87 mg

Minerals

  • Potassium597 mg
  • Phosphorus725 mg
  • Magnessium376 mg
  • Calcium160 mg
  • Sodium2 mg
  • Iron2.43 mg
  • Zink4.06 mg

Unlocking the Nutritional Secrets of Brazil Nuts

Among the myriad of nuts available for snacking and cooking, Brazil nuts stand out not just for their size, but for their incredible nutritional profile. These nuts, native to the Amazon rainforest, are not only a delicious treat but also a powerhouse of nutrition. Let's dive into the fascinating world of Brazil nuts, exploring their calorie content, nutritional benefits, and the essential role they can play in your diet.

Caloric and Nutritional Composition

At first glance, the calorie count of Brazil nuts might seem high, with 659 calories per 100 grams. However, it's the composition of these calories that makes them a valuable addition to a healthy diet. Brazil nuts are rich in healthy fats, boasting 67.1 grams of fat per 100 grams, which contributes to their high caloric content. But fear not, these are primarily unsaturated fats, known for their heart-healthy benefits.

When it comes to protein in Brazil nuts, they offer a respectable 14.32 grams per 100 grams, making them a fantastic plant-based protein source. As for carbs in Brazil nuts, they are relatively low, with only 11.74 grams per 100 grams, of which 7.5 grams are dietary fiber, aiding in digestion and satiety.

Nutritional Powerhouse

Brazil nuts are not just about fats and proteins; they are a treasure trove of vitamins and minerals. They are one of the richest dietary sources of selenium, a mineral essential for thyroid function and a powerful antioxidant. Just one Brazil nut can provide more than 100% of the daily recommended intake of selenium.

Other notable minerals found in Brazil nuts include magnesium (376 mg), phosphorus (725 mg), and potassium (597 mg), all of which are vital for heart health, bone health, and maintaining energy levels. They also contain significant amounts of calcium (160 mg) and zinc (4.06 mg), crucial for bone health and immune function, respectively.

In terms of vitamins, Brazil nuts provide a good source of the B-vitamins, including vitamin B1 (thiamine) at 0.617 mg, which is essential for energy metabolism, and vitamin E (7.87 mg), known for its antioxidant properties and skin health benefits.

Role in a Healthy Diet

Despite their high calorie and fat content, Brazil nuts can play a beneficial role in a balanced diet. Their rich nutrient profile makes them an excellent snack option in moderation. The key is consuming them in small quantities due to their high selenium content, which can be toxic in large amounts. A serving of one to three Brazil nuts per day is sufficient to harness their health benefits without overdoing it.

Integrating Brazil nuts into your diet can support heart health, thanks to their unsaturated fats and magnesium. Their high antioxidant content can also help combat oxidative stress, reducing the risk of chronic diseases. Plus, their protein and fiber content make them a satisfying snack that can help with weight management by keeping you fuller for longer.

Conclusion

Brazil nuts are more than just a tasty snack; they are a nutritional goldmine that can enhance your diet in numerous ways. From their impressive content of protein, healthy fats, and fiber, to their wealth of vitamins and minerals, these nuts are a small package with big benefits. Remember, moderation is key to enjoying all the health perks Brazil nuts have to offer without any downsides. So, next time you're looking for a nutritious snack, consider reaching for a Brazil nut (or three)!

How many calories are there in 1, 2, 3, or 5 servings of brazil nuts?

  • Medium size brazil nuts (4 g)26 kcal
  • Handful of brazil nuts (50g)330 kcal
  • Tablespoon of brazil nuts (15g)99 kcal
  • Cup of brazil nuts (133g)876 kcal
  • Half cup of brazil nuts (66.5g)438 kcal
  • Ounce (oz) of brazil nuts187 kcal
  • Half of medium size servings of brazil nuts13 kcal
  • Small size serving of brazil nuts (3g)20.8 kcal
  • Big size brazil nuts (5g)33.8 kcal
  • Two medium size servings of brazil nuts52 kcal
  • Three medium size servings of brazil nuts78 kcal
  • Four medium size servings of brazil nuts104 kcal
  • Five medium size servings of brazil nuts130 kcal
Brazil nuts - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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