Are baru nuts healthier than almonds?

Baru nuts deliver more protein (26g vs 21g per 100g), more fiber (13g vs 12g) and fewer calories (502 vs 579 kcal) than almonds, plus a richer antioxidant profile. Almonds win on vitamin E, but for a daily snack baru is the healthier swap.

Which nut has the highest protein?

Among popular edible nuts, baru leads at about 26g protein per 100g, followed by almonds (~21g), cashews (~18g) and walnuts (~15g).

Are baru nuts good for weight loss?

Yes — baru is the lowest-calorie of the popular nuts (502 kcal/100g) and the highest in fiber (13g), which supports satiety and steadier blood sugar.

Are baru nuts good for cholesterol and heart health?

Baru is rich in monounsaturated fats, fiber and polyphenol antioxidants, all linked to healthier LDL cholesterol and cardiovascular markers in published nut studies.

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BaruCompany.com

Wild-Harvested · Single-Origin · Brazilian Cerrado

The Wild Nut That Outperforms Almonds, Walnuts & Cashews

From the Brazilian Cerrado — not farmed, not planted, just gathered by hand. Higher protein than almonds. More fiber than cashews. Zero plantations, zero deforestation.

26%protein

13 gfiber

0plantations

Wild-harvested · Single-origin · Cerrado, Brazil

Wild-Harvested · Ships Worldwide

Baru Nuts — The Healthier Nut That Outperforms Almonds, Walnuts & Cashews

4.9/5 · 1,200+ happy customers

The wild-harvested nut that beats almonds, walnuts and cashews on protein, fiber and antioxidants. Grown in the Brazilian Cerrado — no plantations, no pesticides, no deforestation. 26% protein, richer antioxidants, and a unique earthy crunch. Supports heart health, sustained energy and muscle recovery. Sourced directly from family cooperatives. Shipped worldwide from the Netherlands.

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From the Cerrado, with care

Baru almonds grow wild in the Brazilian savanna. Each pack is harvested by family cooperatives who protect the forest by giving its fruit a market. No plantations. No clearing. Just the tree, the season, and the people who know it.

Nutrition & ingredients

Per 100g · roasted baru almonds

Energy

586 kcal

Protein

26 g

Fat

49 g

Carbs

15 g

Fiber

13 g

Salt

0.01 g

Ingredients: 100% baru almonds (Dipteryx alata). Salted version: sea salt.

Why Baru beats the rest

Per 100g · Baru vs the usual nuts

Nut	Calories	Protein	Fat	Fiber
BaruBest	502 kcal	26 g	38 g	13 g
Almonds	579 kcal	21 g	50 g	12 g
Walnuts	654 kcal	15 g	65 g	7 g
Cashews	553 kcal	18 g	44 g	3 g

Baru

Best

Calories

502 kcal

Protein

26 g

Fat

38 g

Fiber

13 g

Almonds

Calories

579 kcal

Protein

21 g

Fat

50 g

Fiber

12 g

Walnuts

Calories

654 kcal

Protein

15 g

Fat

65 g

Fiber

7 g

Cashews

Calories

553 kcal

Protein

18 g

Fat

44 g

Fiber

3 g

Sources: USDA FoodData Central & Embrapa (Brazil). Values rounded per 100g.

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Baru Nuts Recipe Ideas

Simple, delicious ways to eat baru every day.

Crunchy Salad Booster

Toss a handful of roasted baru nuts into any green salad. Their earthy crunch pairs beautifully with goat cheese, beetroot and a honey-mustard dressing.