Baruka Nuts, a Little-Known Superfood


Native of Brazil, they contain more fiber and antioxidants than any other nut

Little-known but incredibly healthy, the baruka nut (also known as the baru nut) stands out for its versatility and nutritional qualities. It has three times as many antioxidants and about 25% less fat than any other nut.

The baru nut is grown in Brazil, more specifically in an area called El Cerrado, a tropical savanna ecoregion in the center of the country. It is a type of legume that forms inside of a hard shell, much like a walnut or a pecan.

One serving (30 g) of baru nuts has 144 calories, 10 grams of fat, 6 grams of protein, and 5 grams of fiber. In fact, they contain more fiber than any other nut.

Though there is still so much that is not known about the health benefits of baru nuts, given that they are not consumed on a grand scale, certain studies have shown that they can have heart health benefits and help with weight control.

Furthermore, the baru nut is sustainably farmed, as it comes from fair trade production chains. In fact, a percentage of all baru nuts that are cultivated are left in their natural environment to feed the surrounding wildlife and contribute to their natural reproduction process. Their tree also forms an important part of the local ecosystem, absorbing carbon and releasing oxygen to help with the control of greenhouse gasses.

Given that they are not cultivated on industrial plantations, baru nuts are free from all pesticides and fertilizers, and they have a smaller environmental impact than any other nut.


Baru nuts can be eaten with or without the skin and have a flavor similar to that of peanuts and cashews, with a hint of bitterness, reminiscent of coffee or raw cacao. They can be used in a wide variety of ways, as they can be eaten alone or used as an ingredient in a plethora of recipes, like homemade pesto, a fresh salad or granola.

Given their versatile flavor, baru nuts are ideal for both sweet and savory creations. They combine well with dark chocolate or other desserts. Furthermore, you can make a baru nut butter following the same steps that you would to make peanut or almond butter.

Not only nutritious but also incredibly delicious and sustainable, baru nuts are a perfect addition to a healthy and balanced diet.


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