Brazil nuts, kernel only

Brazil nuts are edible seeds, and the figures here describe the kernels only, with the shells removed. They mainly provide fat, along with protein and a range of vitamins and minerals. Per 100g, they contain 68g of fat, including 17g of saturates, 14g of protein and 254µg of selenium.

Selenium supports normal thyroid function and helps protect cells from oxidative damage. Brazil nuts are a concentrated source of this mineral, although the amount can vary between nuts. Their fat content also makes them energy-dense, and their saturated fat content is worth noting for people monitoring their intake. Full nutritional figures are provided in the tables below.