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Brazil nuts for Vegetarians
14g protein per 100g · Incomplete
Strong pick
Vegetarians have eggs and dairy on the table — both gold-standard protein. Combine with legumes, soy, and grains for complete daily coverage.
The numbers
Per 100g
14g
Daily target (70kg)
~105g
100g portion
14g
Servings/day to hit target
8×
Why it works for vegetarians
For a vegetarian diet, look for no meat or fish — plant sources plus eggs and dairy. Brazil nuts checks those boxes — selenium giant — eat just a couple a day.
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