Are you a fan of Brazil nuts? Do you often wonder how many of these delicious nuts you can consume in a 100-gram serving?
Look no further! In this article, we will explore the nutritional value of Brazil nuts, including their calorie count, fiber content, and protein levels.
We will also discuss the recommended serving size and how to properly prepare and store these nutrient-dense nuts.
So, whether you’re a vegan, keto enthusiast, or simply a nut lover, read on to discover everything you need to know about Brazil nuts in 100 grams.
How Many Brazil Nuts In 100 Grams
If you’re wondering how many Brazil nuts are in a 100-gram serving, the answer is approximately 20 kernels. This means that each kernel weighs around 5 grams.
It’s important to note that a 100-gram serving of Brazil nuts contains a whopping 656 calories, making it a high-calorie food. However, it’s also packed with essential nutrients such as fiber, protein, and healthy unsaturated fats.
Brazil nuts are also an excellent source of selenium, a powerful mineral and antioxidant that helps protect your body against oxidative stress and inflammation. In fact, just one Brazil nut can provide your daily recommended intake of selenium.
The Nutritional Value Of Brazil Nuts
Brazil nuts are a nutrient-dense food that provides a range of essential vitamins and minerals. A 100-gram serving of Brazil nuts contains 89 grams of fat, 19 grams of protein, and 16 grams of carbohydrates. Of the carbohydrates, 10 grams are dietary fiber, while the remaining 6 grams are complex carbohydrates.
Brazil nuts are also rich in selenium, with a 100-gram serving providing 1917% of the daily recommended intake. Selenium is an important mineral that plays a vital role in maintaining thyroid function and supporting the immune system.
In addition to selenium, Brazil nuts contain other essential minerals such as iron, calcium, and potassium. A 100-gram serving of Brazil nuts provides 3.23 milligrams of iron, 212.80 milligrams of calcium, and 876 milligrams of potassium.
While Brazil nuts are high in calories, they can still be a healthy addition to your diet when consumed in moderation. The healthy unsaturated fats found in Brazil nuts can help lower cholesterol levels and reduce the risk of heart disease. Additionally, the fiber content in Brazil nuts can promote digestive health and help regulate blood sugar levels.
Calorie Count And Macronutrient Profile
When it comes to calorie count, Brazil nuts are definitely on the higher end of the spectrum. A 100-gram serving contains 656 calories, which is equivalent to about 33% of the recommended daily calorie intake for an average adult.
However, it’s important to keep in mind that not all calories are created equal. Brazil nuts are also a great source of macronutrients such as protein, fiber, and healthy fats. In fact, a 100-gram serving of Brazil nuts contains approximately 14 grams of protein, 7 grams of fiber, and 66 grams of healthy unsaturated fats.
The protein content in Brazil nuts is particularly impressive, as it contains all nine essential amino acids that your body needs to function properly. This makes it a great option for vegetarians and vegans who may struggle to get enough protein from their diet.
In terms of fat content, Brazil nuts are high in monounsaturated and polyunsaturated fats, which are considered healthy fats that can help lower cholesterol levels and reduce the risk of heart disease.
Fiber Content In Brazil Nuts
In addition to their other nutritional benefits, Brazil nuts are also a good source of dietary fiber. A 100-gram serving of Brazil nuts contains 7.5 grams of dietary fiber, which is about 30% of the recommended daily intake for adults.
Fiber is an essential nutrient that plays a crucial role in maintaining digestive health and preventing chronic diseases such as heart disease, diabetes, and certain cancers. It helps regulate bowel movements, promotes satiety and weight management, and supports the growth of healthy gut bacteria.
The fiber in Brazil nuts is mostly insoluble fiber, which means it does not dissolve in water and helps add bulk to stool. This type of fiber can help prevent constipation and promote regularity.
It’s important to note that while Brazil nuts are a good source of fiber, they should not be relied upon as the sole source of this nutrient in your diet. It’s important to consume a variety of high-fiber foods such as fruits, vegetables, whole grains, and legumes to ensure you’re getting enough fiber to support optimal health.
Protein Levels In Brazil Nuts
Brazil nuts are a great source of protein, with 1 ounce (28 grams) of Brazil nuts containing approximately 4.1 grams of protein. This makes Brazil nuts one of the largest protein-rich nuts available. In fact, just one serving of Brazil nuts contains well over the recommended daily amount of selenium, a nutrient that helps the body fight infection and maintain a healthy thyroid.
It’s important to note that while Brazil nuts are high in protein, they are also high in calories and fat. This means that if you consume too many Brazil nuts, it may lead to unwanted weight gain. Eating too many Brazil nuts may also lead to selenium toxicity, which can cause symptoms such as gastrointestinal problems, dizziness, brittle hair and nails, joint pain, irritability, and tiredness. In more severe cases, it may even cause kidney failure, heart attack, or heart failure.
Therefore, it’s recommended to consume Brazil nuts in moderation and not exceed the daily recommended intake of selenium. Enjoying just one to two Brazil nuts per day can be all you need to maintain a healthy level of selenium in your body.
Recommended Serving Size Of Brazil Nuts
While Brazil nuts are a nutritious food, it’s important to be mindful of portion sizes due to their high calorie content. The recommended serving size of Brazil nuts is about 1 ounce or 6 kernels, which is equivalent to approximately 28 grams. This serving size contains 187 calories and provides a good balance of protein, healthy fats, and fiber.
It’s also important to note that Brazil nuts are one of the richest dietary sources of selenium. While just one nut can provide your daily recommended intake, it’s recommended to limit your consumption to no more than 3 nuts per day to avoid selenium toxicity.
How To Properly Prepare And Store Brazil Nuts
To ensure that your Brazil nuts remain fresh and safe to eat, it’s important to properly prepare and store them. Here are some tips to keep in mind:
1. Look for high-quality nuts: When buying Brazil nuts, look for those that are stored in airtight containers, whole and brown, and heavy in the hand. Avoid nuts that are shriveled or in pieces, as they may be spoiled or contaminated with mold.
2. Store them in a cool, dry place: Brazil nuts have a tendency to spoil quickly, so it’s best to store them in a cool, dark, dry place without exposure to humidity or sunlight. If you purchase nuts in shells, it’s best to de-shell them and store them so they don’t rot inside the shell.
3. Refrigerate or freeze for longer storage: If you want to keep Brazil nuts for longer than a month, store them in a resealable bag or container and put them in the refrigerator or freezer.
4. Avoid eating too many at once: While Brazil nuts are packed with essential nutrients, including selenium, consuming too many at once can be dangerous and detrimental to your health. It is recommended that adults eat no more than 5 nuts at a time to avoid selenium toxicity.
By following these tips, you can ensure that your Brazil nuts remain fresh and safe to eat while also reaping the many health benefits they provide.