The Nutrition Of Brazil Nuts

Although Brazil nuts are high in fat, most of the fat in each ¼ cup serving is unsaturated fat which, when consumed instead of saturated fat, can contributed to healthy cholesterol levels. A ¼ serving of dried, unblanched Brazil nuts also provides numerous essential minerals, especially selenium and copper. Dietary reference intake, or DRI, percentages are for adults under age 50.

Calories and Fat

A ¼ cup of Brazil nuts contains 218 calories, the majority of which come from fat. One cup contains 22.1 g of fat, which make up 199 of the 218 calories per cup. As is the case with most nuts, the majority of the fat in Brazil nuts is unsaturated fat. Brazil nuts contain no cholesterol.

Protein

One serving of Brazil nuts contains 4.8 g of protein, which is 10 percent of the DRI for women and 8.5 percent for men. The protein in Brazil nuts is composed of 18 different amino acids. Brazil nuts are particularly high in glutamic acid, a non-essential amino acid that supports the nervous system and aids in metabolism.

Carbohydrates

One serving of Brazil nuts contains only 4 g of carbohydrates, which contribute to only 16 of the 218 calories per serving. One serving contains 2.5 g of fiber and less than 1 g of sugar.

Minerals

Brazil nuts are a source of the essential mineral selenium. One ¼ cup supplies more than 10 times the DRI for selenium, which acts as an antioxidant and supports the thyroid. One ¼ cup of Brazil nuts provides 64 percent of the DRI for copper, which assists in the metabolism of iron. One serving of Brazil nuts also provides 34 percent of the DRI for phosphorus and more than 25 percent of the DRI for magnesium. More than 15 percent of the DRI for manganese and 10 percent of the DRI for zinc are provided by one cup as well.

Water-Soluble Vitamins

Brazil nuts are not particularly high in any of the water-soluble vitamins. While one serving provides more than 17 percent of the DRI for thiamin, it supplies less than 10 percent of the DRI for all other B vitamins and vitamin C.

Fat-Soluble Vitamins

Brazil nuts are also low in fat-soluble vitamins. One serving supplies no vitamin A, D or K. One ¼ cup does supply 13 percent of the DRI for vitamin E, which works as an antioxidant.