Baru Nuts (Baruka)
Quick answer
A medium portion of Baru Nuts (Baruka) (30 g) contains 156 kcal, with 4.2 g of net carbohydrates and 7.2 g of protein. Its glycemic index is 15 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 0.6 (Low) for its actual effect.
- Carbs8.4 g20.4%
- Protein7.2 g17.5%
- Fat11.4 g62.2%
- Fibre4.2 g
Percentages of total energy (calories)
A treasure from the Brazilian savanna (the Cerrado)! It looks like a plump almond with a dark brown skin, but the taste is another story: the crunch of roasted peanut, the buttery sweetness of cashew and a light cocoa-like note in the background. It contains about 24% protein, slightly fewer calories than almonds and about 20% fewer than walnuts, plus plenty of fibre (14 g per 100 g). Its estimated glycemic index is only 15 and a portion has a glycemic load of 0.6, so its effect on blood sugar is very small.
💡 Smart Nutritional Guidance
Consumption advice
A small handful (about 30 g, or 20 to 22 nuts). A great energy snack an hour before a workout, or a filling evening snack.
Best preparation methods
Baru nuts are sold and eaten roasted, with their thin brown skin. The skin is crisp, tasty and rich in antioxidants, so do not peel it; enjoy the roasted flavour.
Important Nutritional Note
Never eat them raw: roasting is needed to deactivate their natural trypsin inhibitors. Botanically they belong to the legume family, so anyone with a severe peanut or nut allergy should ask their doctor before trying them.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 520 kcal | 156 kcal |
| Protein | 24 g | 7.2 g |
| Carbohydrate | 28 g | 8.4 g |
| Available carbohydrate | 14 g | 4.2 g |
| Fat | 38 g | 11.4 g |
| Dietary fibre | 14 g | 4.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (20), it ranks 10 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Baru Nuts (Baruka) good for weight loss?
Baru Nuts (Baruka) provides 520 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 156 kcal.
How does Baru Nuts (Baruka) affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.6 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Baru Nuts (Baruka)?
A typical 30 g portion of Baru Nuts (Baruka) provides about 156 kcal, 7.2 g protein, 8.4 g carbohydrate, 11.4 g fat and 4.2 g fibre.
Why do baru nuts suit athletes and people with insulin resistance?
A portion provides about 7.2 g of protein and 4.2 g of fibre with very little net carbohydrate, plus magnesium and zinc, so it fills you up and supports your muscles without raising blood sugar noticeably.
Is the brown skin of baru nuts good for you, or does it feel heavy?
The skin is thin and crisp and holds much of the nut's antioxidants and fibre; most people tolerate it easily in a normal portion.
How do baru nuts affect cholesterol?
Most of their fat is monounsaturated, like the fat in olive oil, and a small Brazilian trial in overweight women saw an improvement in "good" HDL cholesterol with daily baru nuts. An encouraging result within a balanced diet.
Read also
- The Hidden Thyroid SluggishnessArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 20 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.