Baru Nuts – The Fleshy Fruit with a High Nutrition

Hiral Patel

July 29, 2022

Baru nuts are grown in the Brazilian savanna; they thrive on Baruzeiro trees and cover roughly 500m acres of Brazil and parts of Paraguay and Bolivia. One of the best parts of their popularity is that the trees are no longer being cut down and utilised for timber. 

The large, deep taproots of the Baruzeiro tree ensure that the trees do not require irrigation because they get all of their water from deep beneath the soil surface. Trees are “nitrogen-fixers,”. However, the few species of plants on the planet that make their fertiliser through the biological process of “nitrogen fixation” is perhaps most fascinating. They can transform atmospheric N2 into a plant-available form of nitrogen in the soil by forming a symbiosis with specific types of bacteria in the ground. The Baruzeiro tree, in summary, produces its fertiliser.

They are harvested only once a year, from August or September to November, but they are found in stores year-round. 

Key Features

  • Roasted, you cannot eat them raw
  • Wild harvest 
  • Non-GMO 
  • Vegan, keto, and paleo-friendly sustainably and ethically sourced
  • Single-origin 
  • No salts or sweeteners 
  • Never irradiated or fumigated

The HealthifyMe Note

Baru nuts get roasted before eating. They have a flavour similar to a cross between peanuts and cashews, with a hint of cocoa. Three tablespoons of roasted Baru nuts have 155 calories, 8 grams of fat (1 gram saturated fat), 7 grams of protein, and 14 grams of total carbohydrates. They’re an excellent fibre and vitamin E source, with 32% of the daily dairy requirement.

Interesting Facts

  • Agro-industrial processing wastes the Baru peel and pulp as solid leftovers.
  • Baru nut eating lowers cardiovascular risks.
  • The nuts and residues of the Baru fruit have a lot of promise for use in functional foods.
  • 25% fewer fat calories than other nuts
  • 6 grams of protein per serving with all essential amino acids
  • 3x more antioxidants than other nuts
  • More fibre than any other nut
  • Wide range of minerals, including magnesium
  • Low water consumption. Baru nuts grow naturally in the wild, in harmony with nature, and do not require external water sources. It also does not require extensive irrigation, like many other nuts that use a lot of water.
  • They grow wildly. Baru nuts are not part of a monoculture system but rather a natural forest system. Their production does not involve pesticides, artificial fertilisers, or other chemicals.
  • The high zinc content in the Baru nut can help improve fertility in the area.

Polyphenols Found in Abundance in Baru Nuts

  • Hydroxycinnamic Acids – Caffeic acid, ellagic acid, and ferulic acid 
  • Flavanols – Quercetin, kaempferol, and myricetin are flavonols.
  • Flavanols – Catechin, epicatechin.

Nutritional Properties of Baru Nuts

As per the USDA, one hundred grams of Roasted Baru nuts contain the following nutrients. 

  • Energy: 500 kCal
  • Protein: 21.4 g
  • Total Fats: 28.6 g
  • Carbohydrates: 46.4 g
  • Fibre: 25 g
  • Sugar: 3.57 g
  • Calcium: 143 mg
  • Potassium: 893 mg
  • Iron: 2. 5 mg

The HealthifyMe Note

Baru nuts contain a reasonable number of calories and contain minimal carbs. Therefore, they are ideal for a low-carb or keto-friendly regime. In addition, potassium and iron are abundant in them. They’re also full of antioxidants. However, not everyone is familiar with them. It is an acquired taste, and you would slowly fall in love with them. 


Baru nuts, like all nuts, are processed at high pressures and temperatures before being packed, sealed, and possibly fried before consumption. Phenols, enzymes, and other chemicals are among the many beneficial properties of Baru nuts.

Many researchers studied the influence of the drying procedure on the physicochemical and mineral composition of Baru nuts. Nuts get processed at 65 degrees and 105 degrees for 30 minutes. Also, this is to simulate these nuts’ processes before being packed and sold. The finding was that boiling the nuts did not affect their composition, quality, or mineral content after drying. Also, as part of the findings, the levels of proteins, fibre, lipids, magnesium, and other components were measured.

Benefits of Baru Nuts

There isn’t much research on these morsels of nutrition. Also, it is not very popular worldwide. That could be the reason why too many studies did not get commissioned. However, certain studies suggest Baru nuts are heart-healthy and good for weight loss. Healthy foods like the Baru nut have a higher nutritional profile than regular diets and promote better health and wellness.

Baru nuts offer more antioxidants and protein than cashews, peanuts, and Pequi almonds. It is also a protein that gets easily digested. The protein digestibility corrected amino acid score (PDCAAS), which ranges from 0-100, offers Baru nut protein a value of 91. It indicates that it is easily digestible by the body. Fibre, healthy fats and significant quantities of iron, zinc, etc., are present in Baru nuts. Furthermore, Baru nuts are free of aflatoxins and moulds that are frequent in peanut allergies. Baru nuts are reasonably safe to consume. 

You can convert raw Baru nuts into oil and eat the roasted Baru nuts whole or ground into flour. Indigenous tribes in Brazil use it in a variety of ways.

Baru Nuts For Body Weight and Cholesterol 

Studies show the effect of daily Baru nut consumption in adult women who were overweight or obese through a randomised, placebo-controlled experiment. After dividing the women into two groups, they had a Baru nut-enriched (20 grams per day) or a Baru nut-free diet for eight weeks.

Compared to the women on a Baru nut-free diet at the end of the eight weeks, the women who consumed daily Baru nuts had:

  • BMI and waist circumference declines are slightly more apparent.
  • Increased HDL (sometimes known as “good cholesterol”) levels
  • Reductions in total and LDL cholesterol levels that are more significant
  • Triglyceride levels have dropped significantly.

Anti-Inflammatory Effects

A 12-week randomised controlled trial in hemodialysis patients looked at the effects of Baru nut oil. Studies show one group of patients drank five grams of Baru nut oil each day while the other received a placebo of five grams of mineral oil. The study involved 29 participants, and researchers tracked changes in numerous health markers during 12 weeks.

While most of these changes were not statistically significant, patients who consumed Baru nut oil saw substantial reductions in C-Reactive protein (CRP) levels over twelve weeks. Patients in the placebo group did not experience this effect.

CRP is a measure of inflammation because the amount of CRP produced by the liver consistently rises when there is inflammation. Furthermore, elevated CRP levels may lead to various chronic illnesses, including cardiovascular disease.

While this study found Baru nut oil has anti-inflammatory properties, this could be a common effect due to the unsaturated fatty acids in nuts. In randomised trials, other nuts, such as almonds, have also shown favourable benefits on CRP levels.

Comprehensive reviews and meta-analyses of nut research have discovered that higher nut consumption can cause decreased inflammatory indicators. However, it is not always consistent.

Baru Nuts Contain Phenolic Compounds

Our metabolism produces reactive oxygen species, which can damage DNA and cause various disorders, including cancer and diabetes. These reactive oxygen species can be scavenged and taken up by phenolic compounds, preventing them from wreaking havoc on our systems. However, peels have a high concentration of phenolic compounds.

Studies show an experiment that fed Wistar rats a Baru nut formulation with their regular meal. According to a survey, the rats showed decreased oxidative stress and more antioxidant activity. The Baru nut appeared to protect against oxidative damage caused by oxidative stress.

Adequate Vitamins and Minerals

Baru nuts, like other nuts, contain a range of minerals, including iron, zinc, magnesium, potassium, calcium, and vitamin E. However, except for potassium, comparable to pistachios, and vitamin E, similar to almonds, many of these mineral values are much more significant than other regularly consumed nuts.

A serving of Baru nuts contains around 6% of the daily intake of potassium and iron, 10% of the daily value of zinc, nearly 15% of the daily value of magnesium, and about 30% of the daily value of vitamin E.

The HealthifyMe Note

Baru nuts are superfoods. They are nutritious powerhouses full of antioxidants, polyphenols, phytochemicals, omega-3 fatty acids, vitamins, and critical minerals. Like many raw nuts and seeds, Baru nuts contain anti-nutrients such as phytic acid, which gets eliminated upon roasting. As a result, roasting enhances flavour and provides the body with additional nutrients. Roasting is preferred because soaking does not seem to have the same effect.

Ways to Use Baru Nuts

As a Snack

To begin with, we can consume the Baru nuts whole. People usually serve the nuts pre-toasted and salted, which are relatively good.

For Baking

A study of the nutritional and sensory (texture) aspects of cakes made with Baru nut flour revealed that the flour has beneficial dietary and sensory properties. As a result, Baru nut flour is suitable for use in baking.


You can prepare a delectable and distinctive trail mix by combining Baru nuts with other nuts, seeds, and dried fruit.

What Can You Make Using Baru Nuts?

You can use the nuts in the same way that peanuts are. You can eat the Baru nut as a snack (about 30 grams). Furthermore, you can crush them in a blender and spread the resulting paste over a loaf of bread, sprinkle the raw nuts as a salad topping, or slice them up and add them to oatmeal. Alternatively, use the Barus to make a nut spread. Instead of almonds, you can use Barus to make the breaded tofu. Your inventiveness has no bounds, whether it’s sweet or savoury.


There have been no documented allergy reactions to Baru nuts from local consumers or scholarly investigations. However, there is a risk of allergic reaction with Baru nuts, as with any legume family member. It happens especially if you are allergic to other legumes (Soy, Lupines, Peanuts, etc.).


Due to their good wood, the community would cut Baru trees to get lumber and charcoal. This practice is changing because of the increasing interest in the Barùkas nut as an outstanding superfood. Maintaining trees is far more valuable, resulting in a true, long-term business model that makes economic, social, and environmental sense.

Because Barùkas nuts grow in the wild and the nuts get collected when fruits fall off the trees, they are hand-picked by ecological extractivist. However, this also guarantees that the birds and animals have plenty of Barùkas fruit to ingest and disseminate the seeds.

A quarter cup of Barùkas nuts comprises 140 calories, 10 grams of fat, 2 grams of saturated fat, 6 grams of protein, 12 grams of carbohydrates, and 5 grams of fibre. These nuts have 25% less fat and 25% more fibre than other nuts. Potassium, calcium, magnesium, manganese, copper, and zinc are among the minerals found in them.

Surprisingly, the nut’s exterior shell is edible and high in fibre and antioxidants. When roasted, it has a slightly sweet flavour. Barùkas is launching a trail mix that combines nuts and crisps (from the outer shell).

Even though Baru nuts are the name of these seeds, Barùkas are known for their high food safety standards for gathering.

The nuts of the Dipteryx Alata (Baruzeiro tree) were formerly unsuitable for export. However, harvesting, nut extraction, and roasting techniques failed to fulfil the stringent food safety standards demanded by many nations.

Artificial irrigation is not required because the Baruzeiro trees use their deep roots to access subsurface water sources. Almonds, for example, are notorious for their high water consumption.

Frequently Asked Questions (FAQs)

Q. Are Baru nuts the same as Brazil nuts?

A. No, both are different. Barukas, sometimes known as Baru nuts, is a Brazilian nut with the potential to become a popular new snack. The most vital aspect is that it tastes delectable. The flavour is difficult to explain. It has a softer flavour than peanuts or almonds and is slightly sweeter than cashews.

Q. Can you eat raw Baru nuts?

A. No, you cannot eat Baru nuts raw; you must roast them before consumption. Baru nuts taste like a mix between cashews and peanuts, along with a subtle cocoa or coffee flavour. You also can eat them with or without their skin.

Q. Where do Baru nuts come from?

A. Baru nuts are grown in the Brazilian savanna; they thrive on Baruzeiro trees and cover roughly 500m acres of Brazil and parts of Paraguay and Bolivia. 

Q. Are Baruka nuts the same as Baru nuts?

A. Yes, Baruka nuts and Baru nuts are the same. However, these nuts stand out from their counterparts because of their versatility and nutritional qualities. Baru nuts have three times as many antioxidants and about 25% less fat than other nuts. 

Q. Are Baru nuts healthy?

A. Baru nuts have many health benefits. For example, some studies suggest that these nuts provide heart health benefits and weight loss assistance. In addition, Baru nuts are rich in Vitamin E, magnesium, potassium, iron, and zinc, all necessary nutrients for the body. 

Q. Can you eat Baru nuts skin?

A. They are similar to hazelnuts, so that you can eat Baru nuts with or without skin. However, the nuts’ skin or shell is rich in fibre, so nutritionists recommend you to consume the nuts with the skin. 

Q. What do Baru nuts taste like?

A. They have a flavour similar to that of peanuts and cashews. The nuts also have a hint of cocoa taste in them. Baru nuts get such a flavour after roasting them, which is how one usually consumes them. 

Q. Are Baru nuts consumed in Keto?

A. Baru nuts are suitable for keto diets because they contain fewer calories. These nuts are also helpful and ideal for other diet plans like Vegan, Gluten-Free, Keto, and peanut-free diets. These nuts are one of the healthiest snacks. 

Q. Is Baru a nut or seed?

A. The Baru nut is a seed of the Baruzeiro plant. These are a type of shrub belonging to the Leguminosae Faboideae family, which is native to Cerrado. These plants usually bloom from November to May and produce fruit from July to October. 

Q. How do you eat Baru nuts?

A. You can eat the Baru nut as a small snack. For example, you can crush them in a blender and spread the resulting paste over a loaf of bread, sprinkle the raw nuts as a salad topping, or slice them up and add them to oatmeal. 

About the Author

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

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