Baru Nuts Nutrition Facts (Per 100g & Per Serving)

Q: How many calories are in baru nuts per 100g?

Baru nuts contain about 502 kcal per 100g — the lowest among popular nuts (almonds 579, cashews 553, walnuts 654).

Q: How much protein is in baru nuts?

26 grams of protein per 100 grams. A 30g serving delivers ~7.8g of plant protein, more than almonds or cashews.

Q: How much fiber do baru nuts have?

13 grams of fiber per 100 grams — over 4× the fiber in cashews and nearly double walnuts.

Q: Are baru nuts low carb?

Yes. At 15g carbs per 100g (with <2g sugars), baru is one of the lower-carb nuts and fits keto or low-carb diets.

Q: What's a healthy serving size?

A 30g handful (~25 nuts) is the standard serving. Delivers ~150 kcal, 7.8g protein and 3.9g fiber.

Updated June 2026 · Sources: USDA FoodData Central, Embrapa Cerrados (Brazil)

Baru nuts (Dipteryx alata) are one of the most nutrient-dense edible nuts in the world. Per 100g, they deliver 26g of plant protein, 13g of fiber, and just 502 calories — outperforming almonds, walnuts and cashews on the protein-to-calorie ratio.

Full nutrition table

Nutrient	Per 100g	Per 30g serving
Calories	502 kcal	150 kcal (30g)
Protein	26 g	7.8 g
Total fat	38 g	11.4 g
— Saturated fat	5 g	1.5 g
— Monounsaturated	20 g	6 g
— Polyunsaturated	11 g	3.3 g
Carbohydrates	15 g	4.5 g
— of which sugars	<2 g	<0.6 g
Fiber	13 g	3.9 g
Salt (unsalted)	<0.01 g	<0.01 g

Vitamins & minerals (per 100g)

Iron

4.8 mg (34% DV)

Zinc

4.1 mg (37% DV)

Magnesium

180 mg (43% DV)

Calcium

140 mg (11% DV)

Potassium

830 mg (18% DV)

Phosphorus

320 mg (26% DV)

DV = % of EU adult daily reference intake.

vs other nuts (per 100g)

Nut	Calories	Protein	Fiber
🌰 Baru (winner)	502	26g	13g
🥜 Almonds	579	21g	12g
🌰 Walnuts	654	15g	7g
🥜 Cashews	553	18g	3g

Frequently asked

How many calories are in baru nuts per 100g?

Baru nuts contain about 502 kcal per 100g — the lowest among popular nuts (almonds 579, cashews 553, walnuts 654).

How much protein is in baru nuts?

26 grams of protein per 100 grams. A 30g serving delivers ~7.8g of plant protein, more than almonds or cashews.

How much fiber do baru nuts have?

13 grams of fiber per 100 grams — over 4× the fiber in cashews and nearly double walnuts.

Are baru nuts low carb?

Yes. At 15g carbs per 100g (with <2g sugars), baru is one of the lower-carb nuts and fits keto or low-carb diets.

What's a healthy serving size?

A 30g handful (~25 nuts) is the standard serving. Delivers ~150 kcal, 7.8g protein and 3.9g fiber.

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