Brazil Nuts

Exceptionally rich in selenium.

Category: Nuts & Seeds
Plate rating: 85/100
Glycemic index: ≈15 · Low GI
Pesticide residue: Lower

A little goes a long way.

One Brazil nut has roughly 68–91 mcg of selenium, more than the 55 mcg adults need daily. Regularly eating many can push intake past the 400 mcg upper limit.

What brazil nuts offers

Richest food source of selenium
One nut can exceed a day of selenium
Selenium supports normal immune function
Keep to a few nuts, occasionally

When to eat it

Occasionally, a nut or two.

Tip

A single nut can supply more than a day of selenium — keep it to a few, occasionally

Pairs well with

Mixed Nuts · Smoothies · Trail Mix

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More nuts & seeds

WalnutsPlant omega-3 (ALA), polyphenols, heart healthNuts & SeedsMedicine note

Chia SeedsOmega-3 (ALA), fiber, calcium; gels for fullnessNuts & Seeds

AlmondsVitamin E, heart health, brain functionNuts & Seeds

FlaxseedsLignans, plant omega-3 (ALA), fiberNuts & Seeds

PistachiosAmong the lower-calorie nuts, lutein for eyes, proteinNuts & Seeds

HazelnutsVitamin E, heart health, folateNuts & Seeds

Sources

Nutrient data: USDA FoodData Central (search “Brazil Nuts”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)
NIH Office of Dietary Supplements: Selenium

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.