🥜 Baru Nuts

Overview

Baru nuts (Dipteryx alata), also called baru almonds, are protein-rich nuts from the Brazilian Cerrado savanna. They're gaining recognition as a sustainable rainforest ingredient that supports biodiversity while offering exceptional nutritional value. With a roasted flavor similar to peanuts and cashews, baru nuts are both delicious and environmentally beneficial.

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Key nutrition highlights

• High protein: 24g per 100g, higher than most tree nuts.
• High fiber: 7g per 100g, supports digestive health.
• Iron: excellent source, important for energy and oxygen transport.
• Zinc: supports immune function and metabolism.
• Calcium: contributes to bone health.
• Antioxidants: rich in polyphenols and flavonoids.
• Healthy fats: predominantly monounsaturated and polyunsaturated fats.

Note: Baru nuts must be cooked/roasted before eating as raw nuts contain compounds that need to be neutralized by heat.

Common benefits people look for

• Plant-based protein source
• Digestive health support (high fiber)
• Iron supplementation (especially for plant-based diets)
• Immune support (zinc content)
• Heart health (healthy fats and fiber)
• Sustainable food choices that protect rainforests

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Roasted snack: enjoyed like peanuts or almonds with a slightly sweet, nutty flavor.
• Baru nut butter: ground into a protein-rich spread.
• Baking: chopped into cookies, granola bars, and protein balls.
• Granola and trail mix: adds protein and crunch.
• Protein bars: increasingly used in commercial protein bar formulations.
• Salad topping: roasted and chopped for texture and nutrition.