What Are the Health Benefits of Brazil Nuts?

Brazil nuts come from a tree that is grown in many parts of the Amazon, not just Brazil. They are large, in comparison to other nuts, and are often included in nut mixes. Just six nuts comprise a 1 ounce serving. Brazil nuts offer many nutrients, but are dense in calories and fat.

Major Nutrients

One ounce of Brazil nuts contains 185 calories, 4 grams of protein and 3 grams of carbohydrates. Brazil nuts provide 2 grams of fiber per 1 ounce serving, which is 8 percent of the recommended daily allowance, or RDA, as per U.S. Department of Agriculture guidelines based on a 2,000 calorie per day diet. They provide 5 percent of the RDA for calcium and 4 percent for iron.

Beneficial Fats

Most of the fat found in Brazil nuts is the healthy unsaturated varieties which — when used in lieu of saturated fat – can help to promote heart health, says the American Heart Association. Of the 19 grams of fat in 1 ounce 41 percent is monounsaturated and 34 percent is polyunsaturated. Keep in mind that Brazil nuts still contain the highest amount of saturated fat of any nut – one serving provides 21 percent of the RDA. Stick to just one serving of nuts daily to keep your daily calorie and fat intake under control.

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