Are you a fan of Brazil nuts?
These delicious and nutritious nuts are a popular snack, but have you ever wondered how many calories are in a serving?
In this article, we’ll explore the calorie content of Brazil nuts and also dive into their impressive nutritional benefits.
From their high selenium content to their fiber and protein, there’s a lot to love about these tasty nuts.
So, grab a handful of Brazil nuts and let’s get started!
How Many Calories In 12 Brazil Nuts
If you’re watching your calorie intake, it’s important to know how many calories are in the serving size you’re consuming.
According to the USDA, one ounce (28g) of dried Brazil nuts contains 187 calories. This equates to approximately 6 nuts.
So, if you’re wondering how many calories are in 12 Brazil nuts, you can estimate that it would be around 374 calories.
It’s worth noting that the calorie content may vary slightly depending on the size and weight of the nuts.
The Calorie Count Of Brazil Nuts
Brazil nuts are known for their high calorie count, with 876 calories per 133g serving. This serving also contains 89g of fat, 19g of protein, and 16g of carbohydrates. However, it’s important to note that a single Brazil nut (5g) contains only 31 calories.
While Brazil nuts are a good source of nutrients such as fiber, protein, and potassium, they should be consumed in moderation due to their high calorie count. Eating too many Brazil nuts may lead to unwanted weight gain, as well as possible selenium toxicity.
It’s recommended to consume no more than one or two Brazil nuts per day to reap the nutritional benefits without overloading on calories. When incorporating Brazil nuts into your diet, it’s important to factor in their calorie count and consume them as part of a balanced diet.
The Nutritional Benefits Of Brazil Nuts
Brazil nuts are not only delicious but also packed with essential nutrients that can provide numerous health benefits. One of the most significant nutritional benefits of Brazil nuts is their high selenium content. Selenium is a trace mineral that plays a crucial role in thyroid function, metabolism, and immune system health.
Just one Brazil nut contains around 68 to 91 micrograms of selenium, which is more than the recommended daily allowance (RDA) for adults, which is 55 micrograms. This means that consuming just one to two Brazil nuts per day can be enough to maintain a healthy level of selenium in your body.
Brazil nuts are also an excellent source of protein, fiber, thiamine, copper, and magnesium. A one-ounce serving of dried Brazil nuts provides 4 grams of protein, 3.3 grams of carbohydrates, and 2.1 grams of fiber. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats that can help reduce inflammation and improve heart health.
In addition to their high selenium content and other essential nutrients, research has shown that Brazil nuts may provide several other health benefits. For example, they may help reduce inflammation in the body, improve brain function, and lower cholesterol levels.
However, it’s worth noting that Brazil nuts are also high in calories and fat. So, while they can be a healthy addition to your diet, it’s important to consume them in moderation to avoid overconsumption of calories and fat. The maximum amount of Brazil nuts you should eat per day is three to avoid selenium toxicity as the upper limit is 400 micrograms daily.
Selenium: A Key Nutrient In Brazil Nuts
Brazil nuts are known for their high selenium content, making them a key source of this essential mineral. Selenium is a powerful antioxidant that plays a vital role in various bodily functions, including metabolism, thyroid function, and immune health.
In fact, just one Brazil nut contains almost double the recommended daily intake of selenium for adults, which is 55 micrograms. This means that consuming just a few Brazil nuts can help you meet your daily selenium needs.
Selenium is particularly important for thyroid function as it helps to regulate the production of thyroid hormones. Studies have shown that Brazil nut consumption could improve thyroid hormone levels in those who were deficient. Additionally, selenium has been linked to improved mood and immune function following supplementation.
Moreover, selenium is also involved in DNA synthesis and plays a role in protecting cells from oxidative damage caused by free radicals. This makes it an important nutrient for reducing the risk of chronic diseases such as heart disease, cancer, and neurodegenerative conditions.
Aside from selenium, Brazil nuts also contain other essential minerals such as calcium, magnesium, phosphorus, potassium, zinc, and vitamin E. Incorporating Brazil nuts into your diet can provide you with a range of health benefits and help you meet your daily nutrient needs. However, it’s important to note that excessive consumption of Brazil nuts can lead to selenium toxicity due to their high selenium content. Therefore, it’s recommended to stick to consuming no more than three Brazil nuts per day.
The Role Of Fiber And Protein In Brazil Nuts
Brazil nuts are not only high in selenium but also contain important nutrients such as fiber and protein. One ounce of Brazil nuts contains 3 grams of carbohydrates, 2.1 grams of fiber, and 4 grams of protein.
Fiber is essential for maintaining a healthy digestive system and can help reduce the risk of heart disease, stroke, and diabetes. Brazil nuts are a good source of dietary fiber, which can help keep you feeling full for longer periods and regulate blood sugar levels.
Protein is another important nutrient found in Brazil nuts. It plays a crucial role in building and repairing tissues in the body, as well as helping to maintain muscle mass. Brazil nuts contain all nine essential amino acids, making them a complete protein source.
In addition to fiber and protein, Brazil nuts also contain healthy fats, including monounsaturated and polyunsaturated fats. These fats can help lower cholesterol levels and reduce the risk of heart disease.
While Brazil nuts are a nutritious snack, it’s important to keep in mind that they are high in calories and fat. Consuming too many Brazil nuts can lead to unwanted weight gain and potentially even selenium toxicity. Therefore, it’s recommended to limit your intake to no more than three nuts per day.
How Many Brazil Nuts Should You Eat In A Day?
While Brazil nuts offer many health benefits, it’s important to consume them in moderation due to their high selenium content. The recommended daily intake of selenium for adults is 55 mcg, and just one Brazil nut contains around 68 to 91 mcg of selenium. Consuming too much selenium, particularly from supplements or Brazil nuts, can lead to selenosis, a dangerous condition that can cause breathing problems, heart attack, and kidney failure.
To avoid consuming too much selenium, it’s recommended to limit your daily intake of Brazil nuts to one to three nuts per day. This is a smart way to maintain or increase your selenium intake without risking toxicity. Additionally, it’s important to check the nutrition labels of the nuts you buy to determine their selenium content.
It’s also worth noting that those with nut allergies should avoid Brazil nuts altogether. Overall, Brazil nuts can be a healthy addition to your diet when consumed in moderation and as part of a balanced diet.