Brazil nuts have 67.1 g fat per 100 g and are rich in a key trace mineral. Just 1–3 nuts per day can exceed the recommended daily intake. At 659 kcal per 100 g, a single large Brazil nut weighs 5–6 g. Keep portions small and weigh if eating more than a few.
How should I track Brazil nuts?
Brazil nuts is high in magnesium. Nuts like Brazil nuts are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.