About Baru Nuts
Baru nuts come from the baru tree native to the Brazilian Cerrado. They have a slightly crunchy texture and a flavor similar to peanuts.
They are often roasted before eating and are becoming popular as a superfood.
How Many Calories Are in Baru Nuts?
Baru nuts contain around 560–600 calories per 100 grams, making them a nutrient-dense and energy-rich food.
Baru Nuts Nutrition Facts (per 100g)
| Calories | 580 kcal |
| Protein | 24 g |
| Fat | 42 g |
| Carbohydrates | 29 g |
| Fiber | 12 g |
| Sugar | 5 g |
| Water | 5% |
Vitamins and Minerals
Health Benefits of Baru Nuts
- High in protein
- Rich in fiber
- Supports muscle growth
- Provides long-lasting energy
- Contains antioxidants
- Supports heart health
Calories in Different Portions
- 100g baru nuts - 580 kcal
- 1 oz (28g) - ~162 kcal
- 1 handful (30g) - ~174 kcal
- 10 nuts - ~120 kcal
Popular Ways to Eat Baru Nuts
- Roasted baru nuts
- Snack mixes
- Protein snacks
- Salads
- Healthy desserts
- Plant-based recipes
Are Baru Nuts Good for Weight Loss?
Baru nuts can support weight management when eaten in moderation, thanks to their protein and fiber content that help keep you full.
Additional Facts
- Native to Brazil
- Considered a superfood
- Often compared to peanuts
- Sustainably harvested
Possible Downsides
Baru nuts are relatively new to the market and may be expensive or hard to find. Like other nuts, they are calorie-dense.
FAQ
Are baru nuts healthy?
Yes, they are rich in protein, fiber, and nutrients.
Do baru nuts have more protein than other nuts?
Yes, they are higher in protein than many common nuts.
What do baru nuts taste like?
They taste similar to peanuts but slightly richer.