Brazil nuts weighed with shells reflect the in-shell purchase format; the thick, woody shell accounts for roughly 50% of total weight. The edible kernel is identical in nutrition to shelled Brazil nuts: exceptional selenium, magnesium, copper, and vitamin E. In-shell Brazil nuts keep significantly longer as the shell protects from oxidation.
Crack with a strong nutcracker; in-shell Brazil nuts are best purchased for freshness. Use 1-2 kernels per day for selenium; more is not beneficial and can be harmful over time.
Where Brazil nuts, kernel only, weighed with shells Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 300 mg | 15% | |
| Phosphorus | 270 mg | 39% | |
| Magnesium | 190 mg | 51% | |
| Selenium | 117 µg | 213% | |
| Calcium | 78.0 mg | 10% | |
| Chloride | 26.0 mg | 3% | |
| Folate | 10.0 µg | 5% | |
| Vitamin E (alpha-TE) | 2.63 mg | 22% | |
| Zinc | 1.90 mg | 19% | |
| Niacin equivalents (NE) | 1.50 mg | 9% | |
| Iron | 1.10 mg | 8% | |
| Copper | 0.810 mg | 81% | |
| Manganese | 0.500 mg | 25% | |
| Thiamin (B1) | 0.310 mg | 28% | |
| Pantothenic Acid (B5) | 0.190 mg | 3% | |
| Vitamin B6 | 0.140 mg | 10% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Iodine | 9.00 µg | 6% | |
| Polyunsaturated fat (PUFA) | 11.2 g | — | |
| Monounsaturated fat | 10.3 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 1.10 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 5.00 µg | 10% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →