Protein in Brazil Nuts: How Much per 100g and per Portion
Brazil nuts (kernel only) provide 14.3g of protein per 100g. This amount supplies 29% of the UK’s daily reference intake for an adult. While they contribute to protein targets, they are an energy-dense food, with only 8% of their calories coming from protein and the majority coming from fat.
CoFID 14-871 · Brazil nuts, kernel only
What the numbers say
- Protein per calorie. Brazil nuts provide 2.1g of protein for every 100 kcal. Protein accounts for just 8% of their total energy, which is a relatively low contribution compared to other macronutrients.
- Front-of-pack colours. According to UK front-of-pack guidelines, Brazil nuts are rated high in fat (68.2g) and high in saturates (17.41g) per 100g. They are rated low for sugars (2.4g) and salt (0.01g).
- Fibre information. The dietary fibre content for this ‘Brazil nuts, kernel only’ entry was not determined in the official UK food composition data used for this page.
- A 30g amount. A 30g portion of Brazil nuts provides 4.3g of protein and 205 kcal. This amount also contains 20.5g of fat.
Brazil Nuts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 683 kcal 2,816 kJ |
34% | – |
| Protein | 14.3g | 29% | – |
| Fat | 68.2g | 97% | high |
| of which saturates | 17.4g | 87% | high |
| Carbohydrate | 3.1g | 1% | – |
| of which sugars | 2.4g | 3% | low |
| Fibre | n/a | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in brazil nuts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 2.1g | 102 | 0.5g | 10.2g |
| 30g | 4.3g | 205 | 0.9g | 20.5g |
| 50g | 7.2g | 342 | 1.6g | 34.1g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of brazil nuts for 20g or 30g of protein
- To get 20g of protein from Brazil nuts alone, you would need to consume a 140g portion, which also contains 955 kcal and 95.4g of fat.
- Achieving a higher 30g protein target would require 210g of Brazil nuts, providing a very high 1433 kcal and over 143g of fat.
- As a small snack, a 30g amount of Brazil nuts adds 4.3g of protein to your daily total for 205 kcal.
How it compares with other nuts and seeds
Within the nuts and seeds group on this site, Brazil nuts rank 11th out of 14 for protein content per 100g. Their protein density, measured per 100 kcal, also places them 11th in the group. The protein content of 14.3g per 100g is very similar to that of walnuts (14.7g), hazelnuts (14.1g), and pine nuts (14.0g). Other nuts, such as pistachios, offer a higher amount of protein at 17.9g per 100g. Overall, while Brazil nuts contribute to protein intake, they are not one of the highest-protein options within their food category.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Brazil Nuts | 14.3g | 683 | 2.1g |
| Walnuts | 14.7g | 688 | 2.1g |
| Hazelnuts | 14.1g | 650 | 2.2g |
| Pine Nuts | 14g | 688 | 2g |
| Pistachios | 17.9g | 601 | 3g |
Quick answers
Are Brazil nuts a good source of protein?
Brazil nuts provide 14.3g of protein per 100g, which is 29% of the daily reference intake. However, they are very high in fat and calories, with protein making up only 8% of their total energy.
How much protein is in a 30g portion of Brazil nuts?
A 30g amount of Brazil nuts contains 4.3g of protein and 205 kcal. A smaller 15g portion provides 2.1g of protein.
How do Brazil nuts compare to other nuts for protein?
Brazil nuts have a similar protein content to walnuts, hazelnuts, and pine nuts. Other nuts like pistachios contain more protein, with 17.9g per 100g.
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.