Baru nuts are snackable seeds brimming with heart-healthy antioxidants, fiber, protein, and micronutrients.

Maybe you first heard about baru nuts on TikTok. Or maybe your superfood-scouting bestie says they’re the new holy grail snack. So, what’s the big deal with baru nuts?

Baru nuts, also called barukas nuts or baru almonds, are actually the seed of a Brazilian legume. Once roasted, these dark, crunchy nuggets taste like a cross between almonds and creamy cashews. Some folks say they have a hint of cocoa flavor too.

But the buzz about these bad boys goes beyond their fun flavor. Baru nuts benefit your body with fiber, healthy fats, and micronutrients.

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Like other nuts, baru nuts offer protein and healthy fat that’s linked to a lowered risk of heart disease.

But these bébés pack in far more fiber than other nuts — which may be a #win for folks trying to lose weight. Fiber keeps things moving 💩 *and* it helps you feel full faster and for longer.

Baru nuts also help top up your micronutrient quotas. They’re especially rich in:

According to one brand, a 30-gram (g) serving of dry roasted baru nuts offers:

Fat10 g
Carbs12 g
Protein6 g
Fiber5 g
Calcium50 mg or 4 % daily value (DV)
Magnesium 65 mg (15 % DV)
Potassium280 mg (6 % DV)
Zinc1.2 mg (11 % DV)
Iron1.2 mg (7 % DV)

1. They’re antioxidant-rich

Like other nuts and seeds, baru nuts contain antioxidants like polyphenols, vitamin E, and gallic acid.

Research reveals that these antioxidants can help your bod combat free radicals, which might trigger diseases like cancer, Alzheimer’s, and more.

2. Baru nuts are good for your heart

Research on how baru nuts benefit human health is super limited. But we do know that they offer a few perks for your heart.

Cholesterol is an important measure of heart health. One small study found that when women who were overweight or had obesity added a small handful of baru nuts to their daily diets, their good cholesterol levels rose.

Noshing on foods full of antioxidants — like baru nuts! — can also help dial down any oxidative stress, potentially preventing heart disease.

3. Baru nuts support healthy weight loss

Remember the study of the women who added baru nuts to their daily diets? Well, they also had a smaller waist circumference and less belly fat after 2 months of eating barukas.

Of course, baru nuts aren’t the only nuts that will help you shed a few pounds (if that’s your goal). Nut consumption, in general, may be linked to a reduced risk of obesity.

4. They might ease chronic obstructive pulmonary disease (COPD)

One test-tube study suggests that baru nut extract could help speed healing in lung cells affected by chronic obstructive pulmonary disease (COPD).

We can’t stress enough that this is preliminary research. But folks with chronic conditions that impede wound healing should watch this space! 👀

5. Baru nuts = a tasty, healthy snack

There’s no denying it: Baru nuts make a great snack.

The protein and fiber will stave off cravings. The healthy fats will energize you while facilitating the absorption of fat-soluble vitamins like A, D, E, and K.

Plus, baru nuts have a satisfying crunch, a creamy center, and a hint of chocolate flavor. Even researchers have called them “an excellent option for a healthy diet.”

Roasted baru nuts seem safe for most folks.

That said, steer clear if you’re allergic to…

If you have any bean, nut, or seed allergies, talk with your doc before cramming baru nuts down your craw.

The buzz about baru nuts is growing, but they can be tricky to find! You can buy these bad boys online or at some health food supermarkets.

Some common brands:

According to baru nut sellers, you can’t eat these babies raw. That’s why they’re always sold roasted (and sometimes salted).

Eat your barukas like you would any other nut:

Bon appetit, baru backers!

  • Baru nuts are not nuts at all. They’re a seed and member of the legume family (like peanuts!).
  • They’re brimming with heart-healthy antioxidants, fiber, protein, and micronutrients.
  • Research is still ongoing, but baru nuts seem beneficial for folks trying to lose weight.
  • Once roasted, baru nuts make an easy, portable, healthy snack.
  • Enjoy these nuts just as you would other nuts or seeds — alone, as a topping, or blended into a smoothie or nut butter.