scored 82/100
Brazil nuts are large, creamy tree nuts exceptionally rich in selenium, a crucial mineral for thyroid function and antioxidant defense. A single nut can provide 100%+ of daily selenium requirements, making them a potent functional food for longevity.
1.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.
Less a 1.0 anti-nutrient penalty (moderate saturated fat).
Native to South American rainforests, Brazil nuts (Bertholletia excelsa) are among the richest natural sources of selenium on Earth, containing 50-100 times more selenium per gram than most other foods. Beyond selenium, Brazil nuts provide high-quality protein, healthy monounsaturated fats, magnesium, and phenolic compounds with antioxidant properties. Their unique nutritional profile makes them particularly relevant for thyroid health, immune function, and reducing oxidative stress—key factors in healthy aging. The selenium content supports glutathione peroxidase production, a master antioxidant enzyme that protects cells from damage. Brazil nuts also contain ellagic acid and other polyphenols with anti-inflammatory properties. However, their high selenium concentration means consumption should be moderate and consistent rather than excessive, as selenium has a narrow therapeutic window. For longevity-focused nutrition, Brazil nuts represent a concentrated source of longevity-promoting compounds that can provide substantial benefits in small quantities.
Selenium is essential for synthesizing thyroid peroxidase and other selenoproteins critical for thyroid hormone production and metabolism regulation
Selenium enables glutathione peroxidase production, a primary antioxidant enzyme that neutralizes hydrogen peroxide and lipid peroxides at the cellular level
Selenium and polyphenols in Brazil nuts support endothelial function, reduce arterial inflammation, and improve lipid profiles through antioxidant mechanisms
Selenium supports T-cell function, natural killer cell activity, and antibody production through selenoprotein-mediated pathways
Selenium protects neuronal mitochondria from oxidative damage and supports synthesis of selenoproteins involved in brain metabolism and cognitive function
Consuming Brazil nuts with a balanced meal containing carbohydrates and other fats optimizes selenium absorption and provides sustained energy. Midday consumption allows adequate time for nutrient processing before evening.
Breaks a fast
While Brazil nuts are nutrient-dense, consuming them during a fasted state may cause mild gastrointestinal discomfort due to their fat and fiber content. Pair with other foods for best tolerance and absorption.
Per 100 g of the default form. Bars show how much higher or lower brazil nut is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Brazil Nut is classified as a nuts & seeds. Brazil nuts are large, creamy tree nuts exceptionally rich in selenium, a crucial mineral for thyroid function and antioxidant defense.
Brazil Nut scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Selenium, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 4 g of protein (~8% of the 50 g daily value).
Not really. A 28 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
In a 28 g serving, brazil nut is highest in Selenium (~976% DV), Copper (~54% DV), Magnesium (~25% DV), Phosphorus (~16% DV), Manganese (~15% DV).
Yes — it fits comfortably in most keto plans. A 28 g serving has about 1.2 g of net carbs (3.3 g total minus 2.1 g fiber).
Best in the midday. Consuming Brazil nuts with a balanced meal containing carbohydrates and other fats optimizes selenium absorption and provides sustained energy. Midday consumption allows adequate time for nutrient processing before evening.
A typical serving is around 28 g (~185 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating brazil nut alongside several other nuts & seeds sources.
Brazil Nut falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Brazil Nut pairs nicely with: Pair with vitamin C sources (citrus, berries, kiwi) because vitamin C enhances selenium absorption and synergizes antioxidant protection in tissues; Combine with vitamin E-rich foods (spinach, almonds, sunflower seeds) because both are fat-soluble antioxidants that work synergistically to protect cell membranes; Mix into oatmeal or yogurt with zinc-rich foods (pumpkin seeds, legumes) because selenium and zinc work together to optimize immune and thyroid function; Pair with healthy fats (avocado, olive oil, fatty fish) because the fat content in Brazil nuts requires adequate dietary fat for optimal absorption of fat-soluble nutrients.
Moderate saturated fat.
Encyclopedia entries that supply the same signature nutrients brazil nut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients brazil nut contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.