Baru vs Almonds: Which Nut Is Healthier?
Baru beats almonds on protein (26% vs 21%), fiber (13g vs 12g) and calorie density (502 vs 579 kcal/100g). Almonds win on vitamin E and lower fat, but baru's antioxidant profile and wild-harvested sourcing tip the scale for most plant-based eaters.
Per 100g
🌰 Baru
🥜 Almonds
Calories (kcal)
502 ✓
579
Protein (g)
26 ✓
21
Fiber (g)
13 ✓
12
Fat (g)
38 ✓
50
Carbs (g)
15 ✓
22
Sources: USDA FoodData Central & Embrapa (Brazil). Values rounded per 100g.
Why Baru beats Almonds
- Higher plant protein per 100g (26g vs 21g)
- Lower calories than almonds (502 vs 579 kcal)
- More fiber for gut health (13g vs 12g)
- Wild-harvested — no plantations, no pesticides, no irrigation
Ready to upgrade your snack?
100g of wild-harvested Baru nuts, shipped worldwide from the Netherlands. 30-day happiness guarantee.
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