Epic source
Energy
607 kcal · 30% DV target
A large, buttery seed with a distinctively firm texture and earthy flavor, the Brazil nut is a nutrient-dense powerhouse harvested almost exclusively from wild Amazonian rainforest trees.
Brazil nuts are the most concentrated food source of selenium (a trace mineral essential for antioxidant systems and metabolic processes), with levels significantly higher than other common sources like meat or eggs .111
Regular consumption is well-established as an effective way to improve selenium status and increase the activity of glutathione peroxidase (an enzyme that protects cells from oxidative damage) .28
Systematic reviews and meta-analyses indicate that including nuts in a balanced diet does not lead to increased adiposity (body fat) or weight gain, despite their high energy density and oil content .39
Evidence from large-scale clinical trials suggests that incorporating nuts into a diet low in saturated fat may reduce the risk of heart disease by improving lipid profiles and vascular health .15
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
607 kcal · 30% DV target
13.3 g · 27% DV target
59.6 g · 76% DV target
5.80 g · 21% DV target
14.6 g · 73% DV target
Not a benefit — best kept low
26.0 g · Top 1% of nuts & seeds
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dark place to prevent high oil content from turning rancid.
Extends freshness by protecting delicate fats.
Harvesting wild Brazil nuts provides an economic incentive to preserve primary rainforests.
Brazil nut trees are so dependent on a specific species of large bee for pollination and an agouti rodent for seed dispersal that they are virtually impossible to cultivate in commercial plantations.