Brazil Nuts | All You Need to Know About

General profile

Name: Brazil Nuts

Type: Nuts

Other Names: Bertholletia Excelsa

Availability: Dry Season

Color: Mid-Tone Brown

Taste: Buttery

Nutrition summary

Calories: High

Protein: Moderate

Fat: High

Saturated Fat: High

Cholesterol: None

Carbohydrates: Low

Fiber: Very High

Sodium: Low

Main vitamin: Vitamin E and Folate

Main mineral: Selenium, Iron and Phosphorus

A bunch of Brazil Nuts
A bunch of Brazil Nuts

Consumption Guide

  • Morning time is the best time to eat brazil nuts
  • Eat only 2 to 3 brazil nuts each day as they are quite rich in selenium
  • You can also take them as selenium supplements

How to buy

  • Look for those that are heavy for their size, because damage ones are usually light.
  • Again, avoid moldy root and discolored nuts.

Storage

Brazil nuts contain high-fat content, so, there are higher chances they become rancid soon. Moreover, humidity, heat, and light accelerate the process of spoiling. Try to store them with their original package. If the package is opened, shift them in a sealed plastic bag or airtight container. You can store them for 2 to 3 months in the refrigerator.

Consumption methods

  • Eaten raw or roasted
  • They are best served with beans because of their complimentary proteins.

Nutritional value per 100 g (3.5 oz)

Energy 2,743 kJ (656 kcal)
Carbohydrates 12.27 g
Starch 0.25 g
Sugars 2.33 g
Dietary fiber 7.5 g
Fat 66.43 g
Saturated 15.137 g
Monounsaturated 24.548 g
Polyunsaturated 20.577 g
Protein 14.32 g
Tryptophan 0.141 g
Threonine 0.362 g
Isoleucine 0.516 g
Leucine 1.155 g
Lysine 0.492 g
Methionine 1.008 g
Cystine 0.367 g
Phenylalanine 0.630 g
Tyrosine 0.420 g
Valine 0.756 g
Arginine 2.148 g
Histidine 0.386 g
Alanine 0.577 g
Aspartic acid 1.346 g
Glutamic acid 3.147 g
Glycine 0.718 g
Proline 0.657 g
Serine 0.683 g
Vitamins %DVQuantity
Thiamine (B1) 54% 0.617 mg
Riboflavin (B2) 3% 0.035 mg
Niacin (B3) 2% 0.295 mg
Vitamin B6 8% 0.101 mg
Folate (B9) 6% 22 μg
Vitamin C 1% 0.7 mg
Vitamin E 38% 5.73 mg
Minerals %DVQuantity
Calcium 16% 160 mg
Iron 19% 2.43 mg
Magnesium 106% 376 mg
Manganese 57% 1.2 mg
Phosphorus 104% 725 mg
Potassium 14% 659 mg
Sodium 0% 3 mg
Zinc 43% 4.06 mg
Other constituents Quantity
Water 3.48 g
Selenium 1917 μg
Beta-Sitosterol 64 mg

Link to USDA Database entry

*Units: μg = micrograms, mg = milligrams

To be continued…

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