Have You Tried Baru Nuts?

An RD weighs in on nutritional merits of these buzzy Brazilian nuts.


Photo by: rodrigobark


Grown in the savanna ecoregion of Brazil, the baru nut has a pretty impressive nutritional profile. Is this new nut something you should be trying?

About Baru Nuts

Baru nuts grow wild in the Brazilian savanna. As the popularity of baru nuts have increased, the trees are no longer being cut and used for timber. The trees are now being preserved, which helps maintain the ecosystem in this area.

Baru nuts are roasted before eaten. They taste like a mix between peanuts and cashews with a hint of cocoa. Three tablespoons of roasted baru nuts provides 155 calories, 8 grams of fat, 1 gram of saturated fat, 7 grams of protein, and 14 grams of total carbs. They’re an excellent source of fiber and vitamin E providing 32% of the dairy recommended amount of both. They’re also a good source of magnesium, potassium, iron, and zinc. They are also brimming with antioxidants.

Companies who sell baru nuts tout that they are healthier than other nuts compared to the same amount. They are lower in calories and fat, higher in protein, and contain more fiber, iron, zinc, potassium, and vitamin E.

Where to Buy Baru?

The downside is that these nuts are not available at many local markets, but you can find them online at Amazon and Cerrado Superfoods. They should be stored in a cool, dry place and can be refrigerated in order to extend its shelf life.

Although baru nuts sound like an interesting nut to try, they may be tough to get your hands on. They’re not widely sold, so if you do see them available online or at the store give them a try. Just like other nuts, they can be part of a healthy diet.

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