Baru vs Walnuts: Which Nut Is Healthier?
Walnuts are the omega-3 champion (ALA), but baru almost doubles the protein and nearly doubles the fiber per 100g — with 23% fewer calories. The healthier daily-snack choice for most people is baru; walnuts shine when you specifically need plant omega-3s.
Per 100g
🌰 Baru
🌰 Walnuts
Calories (kcal)
502 ✓
654
Protein (g)
26 ✓
15
Fiber (g)
13 ✓
7
Fat (g)
38 ✓
65
Carbs (g)
15
14 ✓
Sources: USDA FoodData Central & Embrapa (Brazil). Values rounded per 100g.
Why Baru beats Walnuts
- 1.7× the protein of walnuts (26g vs 15g)
- Nearly 2× the fiber (13g vs 7g)
- 23% fewer calories per 100g
- Lower total fat, more balanced macro profile
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: