Baru Nuts Nutrition Facts: Calories, Carbs, and Health Benefits Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Facts Snacks Baru Nuts Nutrition Facts Calories, Carbs, and Health Benefits of Baru Nuts By Kristy Del Coro, MS, RDN, CDN Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our editorial process Updated on October 05, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits How to Prepare Allergies Common Questions 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. How Nuts Can Help You Live Longer 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: 140Fat: 10gSodium: 0mgCarbohydrates: 12gFiber: 5gSugars: <1gProtein: 6gMagnesium: 66mgZinc: 1.2mg Carbs Baru Nuts contain 12 grams carbohydrates per 30-gram portion (about 1ounce) or 3 tablespoons. Of these carbohydrates, up to half may be from fiber. They contain more fiber than any other nut. Fats There are 10 grams 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 grams 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. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 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. By Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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