Are Brazil Nuts Keto?

Tree Nuts
Brazil Nuts sticker illustration
KETO VERDICTYES

Brazil nuts are keto-friendly: very low net carbs (~4–5g/100g) and rich in healthy fats. They’re a selenium powerhouse—enjoy tiny portions (1–3 nuts/day) for nutrients without overshooting calories or selenium.

Brazil nuts are keto-friendly: very low net carbs (~4–5g/100g) and rich in healthy fats. They’re a selenium powerhouse—enjoy tiny portions (1–3 nuts/day) for nutrients without overshooting calories or selenium.

  • Net carbs (100g)4.5g
  • Protein (100g)14g
  • Fat (100g)67g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
4.5g
Total Carbs
12g
Fiber
7.5g
Protein
14g
Fat
67g
Calories
656

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs (~4–5g/100g) fit strict keto macros
  • Very high fat (predominantly monounsaturated) supports ketosis
  • Naturally satiating—tiny servings curb hunger
  • Extremely nutrient-dense; a few nuts deliver meaningful micronutrients
  • Portable, no-prep snack or crunchy topper
  • Works well as a garnish to boost fat without adding many carbs

HEALTH BENEFITS

  • Exceptional selenium content supports thyroid function and antioxidant enzymes (glutathione peroxidase)
  • Provides magnesium for muscle/nerve function
  • Vitamin E and polyphenols support cellular health
  • Anti-inflammatory compounds (e.g., ellagic acid) may aid recovery
  • Favorable fat profile can support heart health when portioned
  • Minerals like copper and phosphorus contribute to bone/energy metabolism

PREPARATION SUGGESTIONS

SMALL DAILY PORTION

Have 1–3 nuts as a concentrated micronutrient ‘supplement’ rather than a handful snack.

BRAZIL NUT BUTTER

Blend roasted nuts with a pinch of salt for a rich, selenium-packed nut butter (use by the teaspoon).

TRAIL MIX COMPONENT

Combine a few Brazil nuts with macadamia-nuts and pecans for a premium keto trail mix.

ROASTED SEASONED

Lightly roast with sea salt and rosemary for a fragrant, savory bite.

SALAD TOPPING

Rough-chop 1–2 nuts over leafy greens with olive-oil vinaigrette for crunch and micronutrients.

SMOOTHIE INGREDIENT

Blend 2–3 nuts into a shake with almond-milk-unsweetened for creaminess and minerals.

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