Nuts, brazilnuts, dried, unblanched

Brazil nuts are typically eaten raw as a snack straight from the shell or already shelled, and their large size and dense, creamy texture set them apart from smaller nuts like almonds or cashews. A single nut is often eaten one at a time given its size, though the nut is also chopped into granola, trail mixes, and banana bread, or ground into a coarse meal for gluten-free baking. Toasting briefly in a dry skillet deepens the buttery flavor before adding to salads or grain bowls. Because unblanched Brazil nuts keep their thin brown skin, they carry a slightly more bitter, earthy edge than blanched versions, which pairs well with dried fruit, dark chocolate, or a drizzle of honey.

Buy Brazil nuts in small quantities from a store with good turnover, since their high fat content, 67.1 g per 100 g, makes them prone to rancidity; keep them in an airtight container in the refrigerator or freezer rather than a pantry shelf. A cup of whole nuts (133 g) runs 659 calories, so they work best measured by the handful rather than eaten straight from a large bag. Per 100 g, Brazil nuts provide 90% DV magnesium, 38% DV vitamin E, 14.3 g protein, and 7.5 g fiber, making a small handful an easy way to round out magnesium and fiber intake without cooking anything.