Nutritional Value Of Brazil Nuts

Nuts are an important part of a healthy diet. Not only are they a source of important nutrients, but the MayoClinic.com reports that people who eat them regularly have lower levels of low-density lipoproteins than people who don't eat nuts. The U.S. Food and Drug Administration allows nut producers to label their product with an announcement that evidence "suggests but does not prove" that nuts can prevent cardiac disease.

Calories and Fat

The U.S. Department of Agriculture reports that six Brazil nuts, or 1 oz., have 186 calories and 18.83 g of fat. These numbers suggest that although they are high in fat, indulging in small amounts of Brazil nuts on special occasions will not do too much damage to your effort to maintain a healthy weight.

Minerals

Although they pack in the fat, Brazil nuts also pack in the minerals. The U.S. Department of Agriculture reports that six nuts have 45 mg of calcium, 0.69 mg of iron, 107 mg of magnesium, 0.494 mg of copper, 0.347 mg of manganese and a stunning 543 mcg of selenium. The Linus Pauling Institute explains that selenium is a trace mineral that is essential for many enzymes to function properly.

Vitamins

Brazil nuts are not a great source of vitamins. There is no vitamin A, D or K, and less than 1 mg of vitamin C in 1 oz of Brazil nutmeats. Likewise, the U.S. Department of Agriculture reports that Brazil nuts are not a good source of B vitamins. While they have 0.175 mg of thiamin, there is less than 0.09 mg of riboflavin, pantothenic acid and B6.

Protein

Like other nuts, Brazil nuts have a reasonable amount of protein. The U.S. Department of Agriculture reports that six nuts have 4.06 g. This suggests that Brazil nuts, unlike most snacks, don't contain empty calories and are high-protein foods.

Sodium

Those who are watching their sodium will be relieved to hear that they can indulge in Brazil nuts, which have only 1 mg of sodium in 1 oz. As naturally low-sodium foods are almost unheard of among snacks, Brazil nuts are an excellent food choice if you balance the high-fat content with low-fat foods.