Baru Nuts Nutrition Facts

Calories, Carbs, and Health Benefits of Baru Nuts

Baru Nuts

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Originating from the Brazilian savanna, Baru nuts are a member of the legume family, encased in a tough outer shell which is inside a fleshy fruit. They taste like a hybrid of a cashew and peanut (but harder in texture), are a nutritional powerhouse and environmentally friendly.

The nuts are grown wild on Baruzeiro trees in a region called the Cerrado in Brazil, which has been victim of deforestation. The nuts are harvested seasonally, once a year, in late summer and are roasted before being sold. Baru nuts can be eaten as a snack, tossed into a salad, or blended into a smoothie just like most other nuts.

And for the same portion, are lower in calories and total fat than other familiar nuts (i.e. walnuts, almonds, cashews) and higher in protein, carbohydrates and fiber.

They are an excellent source of fiber and vitamin E and a good source of minerals such as magnesium, potassium, iron and zinc along with antioxidants.

Baru nuts are not only nutritious and delicious but environmentally friendly; they have a low water footprint and as the demand for these nuts increases, less trees are being cut down in the area where they are grown which is very important for the ecosystem. Baru nuts are far from ubiquitous but are gaining popularity. While they may not be available in all retail outlets and supermarkets, they can be purchased more easily online.

Nutrition Facts

To date, there is no USDA information available on baru nuts so the nutrition information below is derived from baru nut retail packages of plain roasted, unsalted baru nuts.

This information is for a 30g (1.1 oz portion) of roasted, unsalted baru nuts:

  • Calories: 140-155
  • Fat: 8-10g
  • Saturated Fat: 1-2g
  • Sodium: 0mg
  • Carbohydrates: 7-12g
  • Fiber: 5–8g
  • Sugars: <1g
  • Protein: 6–7g
  • Magnesium: 66mg
  • Zinc: 1–2mg
  • Potassium: 280–294mg

Carbs

Baru Nuts contain 14g carbohydrates per 30-gram portion (about 1ounce) or 3 tablespoons. Of these carbohydrates, up to half may be from fiber (8g). They contain more fiber than any other nut.

Fats

There are 8–10g of total fat per 30-gram portion and only 1–2g of saturated fat. The majority of fat includes a combination of healthy mono- and polyunsaturated fat.

Protein

Baru nuts contain 6–7g protein per 30-gram serving which is comparable to peanuts and much higher than all tree nuts. This high protein content is attributed to it being a member of the legume family, just like peanuts.

Vitamins and Minerals

Similar to other nuts, baru nuts are a source of a variety of micronutrients including iron, zinc, magnesium, potassium, calcium and vitamin E. Many of these mineral levels are significantly higher than other commonly consumed nuts with the exception of potassium which is comparable to pistachios and vitamin E which is comparable to almonds.

One serving of baru nuts provides approximately 6% the daily value of potassium and iron, 10% the daily value of zinc, almost 15% the daily value of magnesium, and about 30% of the daily value of vitamin E.

Health Benefits

There have not been extensive studies on baru nuts however one strong study showed promising health benefits in the areas of heart disease and weight management.

Supports Heart Health

A randomized placebo-controlled trial examined the benefit of daily consumption of baru nuts among overweight and obese women. The results showed that adding 20g (less than 1 ounce) of baru nuts to their diets over 2 months, increased HDL cholesterol (good cholesterol). This is likely related to a combination of the high content of mono-and polyunsaturated fats, fiber, and antioxidant compounds in the nuts.

Assists with Weight Management

The same study also measured abdominal fat and waist circumference, both of which were significantly reduced after two months of daily baru nut consumption.

Boosts Immune System

Baru nuts are particularly high in antioxidants, measured by a high ORAC (oxygen radical absorbance capacity) score of approximately 6,000 per serving. An ORAC score is a method of measuring the antioxidant capability of different foods. For frame of reference, researchers state that having a daily intake of 3,000-5,000 ORAC units per day is beneficial for health. While ORAC score alone does not determine the health benefits of a food, it does indicate the potential for baru nuts to help fight free radicals in the body.

How to Prepare

Baru nuts can be eaten the same way as any other nut, perfect for snacking, added to salads for extra crunch or even ground into a nut butter. Baru nut butter is currently only available for retail purchase as mixed nut butter combined with cashew butter. Baru nuts can also be chopped and added to a granola mix or energy bar/bite.

Allergies

There are no known documented allergies specific to baru nuts however there is a higher risk of an allergic reaction if you have an allergy to another member of the legume family such as soy or peanuts.

Common Questions

Where can I buy Baru Nuts?

Baru nuts are available from several online retailers.

What do Baru Nuts taste like?

Baru nuts are described as tasting like a mix between cashews and peanuts with a subtle cocoa or coffee flavor. They can be eaten with or without their skin, similar to hazelnuts.

Are Baru Nuts organic and non GMO?

While baru nut producers have not gone through organic certification, according to manufacturer websites, "baru nuts are grown and harvested in completely wild environments....no artificial chemicals or pesticides of any kind are used before, during and after processing. Baru Nuts are organic under all circumstances..."

They are also non-GMO.

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  1. De souza RGM, Gomes AC, De castro IA, Mota JF. A baru almond-enriched diet reduces abdominal adiposity and improves high-density lipoprotein concentrations: a randomized, placebo-controlled trial. Nutrition. 2018;55-56:154-160. doi:10.1016/j.nut.2018.06.001.