Brazil nuts contain 2.4 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup of brazil nuts equals 133 grams.
- 1 kernel equals 4 grams.
In the category of nuts and seeds, we included whole nut and seed products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:
Brazil Nuts, dried, unblanched
Read more about iron in nuts and seeds or visit our iron-rich foods list.
Iron in Brazil Nuts
Brazil nuts contain a good bit of iron. Just one cup of brazil nuts contains almost twenty percent of a woman’s recommended daily iron. However, one thing to keep in mind with brazil nuts and with nuts as a class is that they contain a mineral inhibitor called phytic acid which reduces your ability to absorb the iron in the brazil nuts. In the Iron Rich Foods book and curriculum we do review a soaking process for nuts that you can use to reduce the phytic acid in the brazil nuts before you consume them so that you can unlock their iron. You can also create complementary menus using high vitamin C foods such as citrus fruits, mango, papaya, and bell pepper. The vitamin C is an iron enhancer and will help reduce the effects of the phytic acid in the brazil nuts.
For more information on the phytic acid content of your favorite food, use the search function on our website to explore thousands of foods.