Baru vs Cashews: Which Nut Is Healthier?
Cashews are creamy and beloved, but nutritionally they're the weakest of the popular nuts: only 3g fiber and 30g carbs per 100g. Baru offers 4× the fiber, more protein, half the carbs and a far richer antioxidant profile.
Per 100g
🌰 Baru
🥜 Cashews
Calories (kcal)
502 ✓
553
Protein (g)
26 ✓
18
Fiber (g)
13 ✓
3
Fat (g)
38 ✓
44
Carbs (g)
15 ✓
30
Sources: USDA FoodData Central & Embrapa (Brazil). Values rounded per 100g.
Why Baru beats Cashews
- 4× the fiber of cashews (13g vs 3g)
- Higher protein (26g vs 18g)
- Half the carbs (15g vs 30g) — better for blood sugar
- Roasted without added oils — just the nut
Ready to upgrade your snack?
100g of wild-harvested Baru nuts, shipped worldwide from the Netherlands. 30-day happiness guarantee.
Try Baru today →Compare with other nuts: