Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2757 kJ / 659 kcal | 33% |
| Protein | 14.32 g | 29% |
| Carbohydrate | 11.74 g | 5% |
| Natural sugars | 2.33 g | 3% |
| Fat | 67.1 g | 96% |
| Saturated fat | 16.13 g | 81% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 7.5 g |
| Monounsaturated fat | 23.88 g |
| Polyunsaturated fat | 24.4 g |
| Omega-3 (ALA) | 0.02 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 0.7 mg | 1% |
| Vitamin E | 5.65 mg | 47% |
| Folate | 22 µg | 11% |
| Thiamin (B1) | 0.62 mg | 56% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.3 mg | 2% |
| Pantothenic acid (B5) | 0.18 mg | 3% |
| Vitamin B6 | 0.1 mg | 7% |
| Choline | 28.8 mg | — |
| Calcium | 160 mg | 20% |
| Iron | 2.43 mg | 17% |
| Magnesium | 376 mg | 100% |
| Potassium | 659 mg | 33% |
| Zinc | 4.06 mg | 41% |
| Copper | 1.74 mg | 174% |
| Manganese | 1.22 mg | 61% |
| Phosphorus | 725 mg | 104% |
| Selenium | 1917 µg | >999% |
| Sodium | 3 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Nuts, brazilnuts, dried, unblanched (USDA FDC SR Legacy 170569). Nutrients the row does not report are left blank.
Prep notes
Two nuts cover selenium. Four is plenty. Do not graze the bag.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Brazil nut (Bertholletia excelsa) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.