6 min read
Baru Nuts Protein: 26% Plant Protein From the Brazilian Cerrado
Baru is 26% protein — higher than almonds, walnuts and cashews. Here's the amino acid profile and how to actually use it.
Plant-based eaters are constantly told nuts aren't a real protein source. That's mostly true — almonds clock 21 g per 100 g, cashews 18 g, walnuts just 15 g. Baru is the outlier at around 26 g per 100 g, which puts it in roughly the same league as cooked lentils by weight.
How baru's amino acid profile holds up
Baru protein is well-balanced for a plant source. It's strong in arginine (great for blood flow and recovery), glutamic acid and the branched-chain amino acids leucine, isoleucine and valine that drive muscle protein synthesis.
Its limiting amino acid is methionine, which is normal for legume-style proteins — easy to round out by combining baru with whole grains, eggs or dairy across the day.
Baru vs almonds, walnuts, cashews
Per 100 g: baru ~26 g, almonds ~21 g, cashews ~18 g, walnuts ~15 g. For the same calorie cost, baru gives you about 25% more protein than almonds and nearly double walnuts.
It also brings more fiber, less fat and a wild-harvested supply chain — so you upgrade three macronutrient angles at once when you swap.
Practical ways to use it
Pre-workout snack: 30 g of baru ~ 8 g of protein with slow-release fats — steadier energy than a bar.
Salad and bowl topping: chop and toast lightly to boost the protein content of a vegetable-heavy lunch.
Plant-based baking: ground baru works in protein cookies, granola and energy balls where you'd normally use almond meal.
Try them yourself
Wild-harvested baru nuts, shipped from the Netherlands.
Single-origin, no plantations, organic roasting. Ships across the EU, UK and worldwide.
Shop baru nuts →