For a long time, I had been hearing whispers about a legendary superfood from the Brazilian savannah. It was touted as being incredibly nutrient-dense—the “healthiest nut in the world.” Naturally, as someone who spent years reviewing longevity foods and plant-based protein sources, I knew I eventually had to see what the fuss was about.

Last week, I finally got my hands on my first bag of Baru nuts (also known as Baruka nuts), and I decided to dive in and document the experience.

---

The Taste Test: Better Than Expected

Going into it, the most important factor for me was the taste. We all know that even the healthiest food won’t last long in a diet if it isn’t enjoyable to eat. The packaging suggested that Baru nuts tasted similar to a peanut but with a subtle hint of chocolate.

When I first opened the bag, the aroma was strikingly similar to roasted peanuts. The nuts themselves had light, thin shells (or skins) on them, much like the ones you find on traditional peanuts.

I tried them two ways:

• Without the skin: This was the highlight. They were savory, crunchy, and absolutely delicious. I gave them a five out of five on taste. While I couldn’t quite put my finger on the “chocolate” note, there was a unique richness that set them apart from a standard nut.
• With the skin: I found that while the skin was perfectly edible and still tasted good, I personally preferred them peeled.

Breaking Down the Nutrient Profile

Once I was satisfied with the flavor, I turned my attention to the label. I wanted to see if the nutrient profile actually justified the “superfood” title. For a standard 1/4 cup serving (about 28g), here is what I found:

• Protein: 7 grams
• Fiber: 4 grams
• Total Fat: 11 grams
• Calories: 141

Beyond the macros, the micronutrients were what really stood out. I was impressed to find that a single serving provided 43% of the daily recommended value of Manganese and 44% of Copper. Manganese is essential for bone health and hormone production, while copper is vital for red blood cell formation and iron absorption.

I also discovered through my research that Baru nuts were considered a complete protein source, meaning they contained all nine essential amino acids—a rare and valuable find in the plant kingdom.

How They Stacked Up to the Competition

To get a better sense of their value, I compared Baru nuts to the staples I already had in my pantry: walnuts, almonds, and cashews. Here is how they compared per 1/4 cup serving:

Nut Type	Protein	Fiber	Total Fat	Calories
Baru Nut	7g	4g	11g	141
Almonds	6g	3g	15g	170
Cashews	5g	1g	12g	170
Walnuts	4g	2g	18g	180

The result? I noticed a clear trend: the Baru nuts provided the highest amount of protein and highest amount of fiber, all while maintaining the lowest calorie count of the group. It wasn’t a knock on the other nuts—I still believe walnuts and almonds are great—but as a tool for weight management and protein efficiency, the Baru nut was the clear winner.

---

The Verdict: Should You Buy Them?

After reviewing the taste and the data, I walked away a fan. I realized that for anyone looking to add a potent new plant protein to their arsenal or simply find a healthier snack option, these were a “no-brainer.” It’s nutrient-dense, calorie-conscious, and—most importantly—delicious.

The experience left me wondering how they would perform as a nut butter. Should I try to make Baru Butter next? Let me know in the comments!

For now, they have earned a permanent spot in our Plant Protein Guide, which features over 60 different sources ranked by category. It even includes a built-in protein calculator to help you find your perfect daily range based on your body weight. You can check that out [here]!

Until next time, stay young, stay healthy, and live well. Peace!