Calories in Pequi: Nutritional facts for Pequi Types

One hundred grams (3.5 oz) of raw pequi pulp contains 235 calories.

One kilogram (1,000 g or 35.3 oz) of raw pequi pulp contains 2,350 calories.

One standard medium pequi fruit yielding 40 g (1.4 oz) of pulp contains 94 calories. A large fruit yielding 60 g (2.1 oz) contains 140 calories. A small fruit yielding 25 g (0.9 oz) contains 59 calories.

Pequi provides some health benefits like reducing oxidative stress and supporting vision due to its high concentration of carotenoids and Vitamin A. This fruit, frequently called "souari nut" or simply "pequi," is a nutritional powerhouse of the Brazilian Cerrado. A list of the health benefits of pequi is shown below.

• Reduces Oxidative Stress: Pequi pulp is rich in carotenoids such as beta-carotene and lycopene which neutralize free radicals. A study by Miranda-Vilela et al. (2009), "Antioxidant activity of the pulp and nut of pequi," demonstrated that pequi extract significantly reduces lipid peroxidation and DNA damage in runners.
• Supports Eye Health: The high Vitamin A content supports retinal function and may reduce the risk of age-related macular degeneration.
• Promotes Heart Health: The fruit is rich in monounsaturated fatty acids, particularly oleic acid, which helps lower LDL cholesterol. Research by Aguilar et al. (2011), "Effect of pequi oil on lipid profile," found that supplementing with pequi oil improved cholesterol levels in athletes.
• Anti-Inflammatory Properties: Bioactive compounds in pequi oil help inhibit inflammatory pathways, potentially aiding in the management of arthritis and muscle soreness.
• Enhances Skin Health: The combination of Vitamin A, Vitamin E, and fatty acids promotes skin elasticity and protects against UV damage.
• Aids Digestive Health: The 12 g of dietary fiber per 100 g (3.5 oz) serving supports regular bowel movements and gut microbiome diversity.
• Boosts Immune Function: Vitamin C and carotenoids strengthen the immune response against infections.

Pequi has been known to cause some unwanted effects like physical injury from thorns and high caloric intake due to its specific anatomical structure and fat content. A list of the downsides of pequi is shown below.

• Risk of Oral Injury: The inner seed is covered in thousands of tiny, sharp spines that can lodge in the gums, tongue, and throat if bitten into. The fruit must be gnawed carefully, never bitten.
• High Caloric Density: Pequi contains 235 calories per 100 g (3.5 oz), making it energy-dense and potentially contributing to weight gain if overconsumed.
• Strong Aroma: The fruit has a very pungent, distinct smell that can be overpowering and unpleasant to those unfamiliar with it.
• Digestive Heaviness: The high fat and fiber content can cause feelings of heaviness or indigestion in individuals with sensitive stomachs.

Yes, pequi is good for you because it delivers 44% of the DV for Vitamin A and heart-healthy monounsaturated fats in every 100 g (3.5 oz) serving. Healthy individuals should consume 40 g (1.4 oz) to 80 g (2.8 oz) of the pulp per day to gain antioxidant and cardiovascular benefits. The major benefits include the reduction of exercise-induced oxidative stress and the maintenance of healthy vision. It is an ideal functional food for active individuals seeking natural anti-inflammatory support.

The calories in pequi change drastically based on whether the whole pulp or the extracted oil is consumed. Fresh pequi pulp contains 235 calories per 100 g (3.5 oz), providing a balance of fiber, carbs, and fats. However, pequi oil is a pure fat extraction, containing 884 calories per 100 g (3.5 oz) because lipids provide 9 calories per gram compared to the 4 calories per gram from proteins and carbs in the pulp. Preserved pequi in brine maintains a similar caloric profile to fresh fruit but introduces significant sodium, whereas pequi paste may have slightly higher calories due to water evaporation during cooking.

The origin of pequi (Caryocar brasiliense) is the Cerrado biome of central Brazil. It has been consumed by indigenous peoples for millennia, serving as a vital source of calories and vitamins in the dry savanna region. The name "pequi" comes from the Tupi language, meaning "skin with thorns," referring to the treacherous spines protecting the seed.

Historically, the tree was protected by local populations who relied on it for sustenance and oil. During the colonization of Brazil, it became integrated into the cooking of cattle herders and settlers in the interior, giving rise to dishes like Arroz com Pequi. Today, it remains a symbol of regional identity in Central Brazil, with legislative efforts in place to protect the trees and regulate harvesting.