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Roasted Sacha Inchi
Seeds
Nutri-ScoreA

Roasted Sacha Inchi

Plukenetia volubilis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Roasted Sacha Inchi provides 574 kcal, 30.2g of protein, 9.9g of carbohydrates, and 8.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Roasted Sacha Inchi seeds are a nutrient-dense superfood known for their high protein and omega fatty acid content. They are often consumed as a snack or added to various dishes for their nutty flavor and health benefits.

Also known as:
Inca peanutMountain peanut
Scientific NamePlukenetia volubilis
Region of OriginPeru
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories574 kcal
Water
5%
Fiber8.4g
Total90.0g
Protein
30.2g(34%)
Fats
49.9g(55%)
Carbohydrates
9.9g(11%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.8 mg (5%)
Vitamins with less than 2% DV
Vitamin A: 0 µg

Minerals

Major Source (≥ 2% DV)
Magnesium30 mg (8%)
Zinc4.3 mg (39%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓High protein content makes them an excellent plant-based protein source for vegetarians and vegans.
✓Contains antioxidants that help combat oxidative stress and may reduce the risk of chronic diseases.
✓Promotes healthy skin and hair due to its vitamin E and fatty acid profile.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals with nut allergies should exercise caution as they may have cross-reactivity.

How to Prepare & Consume

Best enjoyed roasted as a snack or added to salads, smoothies, and baked goods for added nutrition.

Smart Selection & Storage

How to Select

Choose Sacha Inchi seeds that are whole, firm, and free from any signs of mold or rancidity. Look for products that are labeled organic for the best quality.

How to Store

Store in an airtight container in a cool, dark place to maintain freshness. Refrigeration can extend shelf life.

Myths vs Realities

MythSacha Inchi is a nut.
RealitySacha Inchi is actually a seed, not a nut, and is safe for those with nut allergies.
MythRoasted Sacha Inchi has no nutritional value.
RealityRoasted Sacha Inchi is packed with protein, omega-3s, and antioxidants, making it highly nutritious.
MythYou can eat unlimited amounts of Sacha Inchi without consequences.
RealityWhile nutritious, excessive consumption can lead to digestive discomfort due to high fiber.

Healthy Recipes

Sacha Inchi Energy Bites

These no-bake energy bites are packed with protein and healthy fats, making them a perfect snack for a quick energy boost.

Ingredients
  • 1 cup roasted sacha inchi
  • 1 cup pitted dates
  • 1/2 cup almond butter
  • 1/4 cup chia seeds
  • 1/4 cup shredded coconut
  • 1 tsp vanilla extract
Instructions
  1. 1. In a food processor, blend the roasted sacha inchi and pitted dates until they form a sticky mixture.
  2. 2. Add almond butter, chia seeds, shredded coconut, and vanilla extract, then pulse until combined.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.

Sacha Inchi Salad Toppers

Add a crunchy and nutritious twist to your salads with these roasted sacha inchi toppers, rich in omega-3 fatty acids.

Ingredients
  • 1 cup roasted sacha inchi
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Toss the roasted sacha inchi with olive oil, garlic powder, paprika, and salt.
  3. 3. Spread on a baking sheet and roast for 10-15 minutes until crispy, then sprinkle over your favorite salad.

Sacha Inchi Smoothie Bowl

This vibrant smoothie bowl is not only visually appealing but also loaded with nutrients, thanks to the addition of roasted sacha inchi.

Ingredients
  • 1 banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup roasted sacha inchi
  • Toppings: fresh fruits, granola, and seeds
Instructions
  1. 1. Blend the banana, spinach, almond milk, and roasted sacha inchi until smooth.
  2. 2. Pour the smoothie into a bowl and top with fresh fruits, granola, and seeds of your choice.
  3. 3. Serve immediately for a refreshing breakfast or snack.

Sacha Inchi Crusted Chicken

This healthy chicken dish features a crunchy sacha inchi crust that adds flavor and nutrition, perfect for a wholesome dinner.

Ingredients
  • 2 chicken breasts
  • 1 cup roasted sacha inchi
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a food processor, pulse the roasted sacha inchi until finely ground and mix with breadcrumbs, salt, and pepper.
  3. 3. Dip each chicken breast in beaten egg, then coat with the sacha inchi mixture, and bake for 25-30 minutes until cooked through.

Sacha Inchi Pesto Pasta

This unique twist on traditional pesto uses roasted sacha inchi for a nutty flavor and added protein, perfect for a healthy pasta dish.

Ingredients
  • 2 cups fresh basil
  • 1/2 cup roasted sacha inchi
  • 1/4 cup olive oil
  • 2 cloves garlic
  • 1/4 cup nutritional yeast
  • Salt to taste
  • Pasta of choice
Instructions
  1. 1. In a food processor, combine basil, roasted sacha inchi, olive oil, garlic, nutritional yeast, and salt, blending until smooth.
  2. 2. Cook pasta according to package instructions and drain.
  3. 3. Toss the cooked pasta with the sacha inchi pesto and serve warm.

Sacha Inchi Chocolate Bark

Indulge in this healthy chocolate bark made with dark chocolate and roasted sacha inchi for a satisfying sweet treat.

Ingredients
  • 1 cup dark chocolate chips
  • 1/2 cup roasted sacha inchi
  • 1/4 cup dried cranberries
  • 1/4 cup pumpkin seeds
Instructions
  1. 1. Melt the dark chocolate chips in a microwave or double boiler until smooth.
  2. 2. Stir in the roasted sacha inchi, dried cranberries, and pumpkin seeds.
  3. 3. Spread the mixture onto a parchment-lined baking sheet and refrigerate until set, then break into pieces.

Sacha Inchi Veggie Stir-Fry

This colorful veggie stir-fry is enhanced with roasted sacha inchi, providing a crunchy texture and a boost of protein.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 cup roasted sacha inchi
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
Instructions
  1. 1. Heat sesame oil in a large pan over medium heat, then add the mixed vegetables and sauté for 5-7 minutes.
  2. 2. Add the grated ginger and roasted sacha inchi, stirring well.
  3. 3. Pour in the soy sauce and cook for another 2-3 minutes before serving.

Sacha Inchi Breakfast Bowl

Start your day right with this nutritious breakfast bowl featuring roasted sacha inchi, quinoa, and fresh fruits.

Ingredients
  • 1 cup cooked quinoa
  • 1/4 cup roasted sacha inchi
  • 1/2 cup mixed berries
  • 1 banana, sliced
  • 1 tbsp honey or maple syrup
Instructions
  1. 1. In a bowl, layer the cooked quinoa, roasted sacha inchi, mixed berries, and banana slices.
  2. 2. Drizzle with honey or maple syrup for added sweetness.
  3. 3. Enjoy as a filling breakfast or snack.

Sacha Inchi Dip

This creamy dip made with roasted sacha inchi is perfect for snacking with veggies or whole grain crackers.

Ingredients
  • 1 cup roasted sacha inchi
  • 1/2 cup Greek yogurt
  • 1 tbsp lemon juice
  • 1 clove garlic
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine roasted sacha inchi, Greek yogurt, lemon juice, garlic, salt, and pepper.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve with fresh vegetable sticks or whole grain crackers.

Sacha Inchi Granola

This homemade granola is a wholesome breakfast option, featuring roasted sacha inchi for added crunch and nutrition.

Ingredients
  • 2 cups rolled oats
  • 1 cup roasted sacha inchi
  • 1/2 cup honey or maple syrup
  • 1/2 cup nuts (almonds, walnuts)
  • 1/2 cup dried fruits (raisins, cranberries)
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a large bowl, mix rolled oats, roasted sacha inchi, nuts, and dried fruits.
  3. 3. Drizzle with honey or maple syrup, mix well, and spread on the baking sheet. Bake for 20-25 minutes, stirring halfway through, until golden brown.

Frequently Asked Questions (FAQ)

What are the health benefits of Sacha Inchi?

Sacha Inchi is rich in omega-3 fatty acids, protein, and antioxidants, which can promote heart health, support weight management, and improve skin health.

How should I store roasted Sacha Inchi?

Store roasted Sacha Inchi in an airtight container in a cool, dry place to maintain freshness and prevent rancidity.

Can Sacha Inchi help with weight loss?

Yes, its high protein and fiber content can help promote satiety, making it easier to manage weight.

Is Sacha Inchi safe for everyone?

Generally, yes, but individuals with nut allergies should consult a healthcare provider before consuming.

How can I incorporate Sacha Inchi into my diet?

You can add it to smoothies, salads, or use it as a topping for yogurt and oatmeal.

What is the glycemic index of Sacha Inchi?

Sacha Inchi has a low glycemic index of 15, making it suitable for blood sugar management.

Are there any side effects of consuming Sacha Inchi?

In moderation, it is safe, but excessive consumption may cause digestive issues due to its high fiber content.

How does Sacha Inchi compare to other nuts and seeds?

Sacha Inchi has a higher protein content and omega-3 fatty acids compared to many other nuts and seeds.

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Comparisons
Roasted Sacha Inchi vs Sweet Acorn Nut Roasted Sacha Inchi vs Acorn Nuts Roasted Sacha Inchi vs Creamy Unsalted Almond Butter
Nutrients
Protein in Roasted Sacha Inchi Calories in Roasted Sacha Inchi Vitamin-c in Roasted Sacha Inchi Magnesium in Roasted Sacha Inchi
Featured Guides
Health Benefits of Roasted Sacha Inchi Healthy Recipes with Roasted Sacha Inchi
Rankings
Seeds high in protein Seeds high in zinc Seeds low in carbohidratos Seeds low in índice glucémico