Sacha inchi has one of the highest omega-3 contents of any plant food — around 45% alpha-linolenic acid (ALA), comparable to flaxseed.1
Native to the Amazon rainforest, this seed has been cultivated in Peru for centuries. The indigenous name “Inca peanut” reflects its long history of use, though it’s not actually a peanut — it’s more closely related to spurge plants.
Research on sacha inchi is growing, with studies suggesting potential benefits for cholesterol, inflammation, and metabolic health. Here’s what we know.
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Available on the App StoreWhat is sacha inchi?
Sacha inchi (Plukenetia volubilis) is a perennial climbing plant native to the Amazon region of Peru and northwestern Brazil. It produces star-shaped fruits containing large, edible seeds.
Also called “Inca peanut” or “mountain peanut,” it’s been used by indigenous Amazonian communities for centuries as both food and medicine.
The seeds are typically:
- Roasted and eaten as a snack (raw seeds contain antinutrients)
- Ground into protein powder for smoothies and baking
- Pressed into oil for cooking and skincare
The leaves can also be dried and brewed as herbal tea.
Nutrition facts
Sacha inchi stands out for its fatty acid profile. The oil contains approximately:1
- Alpha-linolenic acid (omega-3): 45–52%
- Linoleic acid (omega-6): 25–35%
- Oleic acid (omega-9): 8–9%
This gives it an omega-6 to omega-3 ratio of about 0.7:1 — much better than most Western diets, which tend to be heavy on omega-6.2
Per 10-gram serving of roasted seeds:
| Nutrient | Amount |
|---|---|
| Calories | 70 |
| Protein | 3 g |
| Fat | 5 g |
| Carbs | 1 g |
| Fiber | 1 g |
The seeds also provide phosphorus, potassium, magnesium, zinc, and vitamin E (as tocopherols and tocotrienols).
Health benefits
Cardiovascular health
A mini review of available research concluded that sacha inchi shows positive effects in reducing dyslipidemia, obesity, diabetes, and hypertension — all cardiovascular risk factors.3
One small study in 30 people found that taking 10–15 mL of sacha inchi oil daily for 4 months improved blood pressure, total cholesterol, LDL, and HDL levels compared to sunflower oil.
Another study found that consuming sacha inchi oil with a high-fat meal prevented post-meal spikes in cholesterol and inflammatory markers — though results varied based on metabolic status.
The mechanism likely involves the high ALA content. Your body converts some ALA to EPA and DHA (the omega-3s found in fish oil), which have well-documented cardioprotective effects.
Liver and metabolic health
A 2024 animal study found that cold-pressed sacha inchi oil prevented fat accumulation in the liver and didn’t cause pathological changes in the kidneys, pancreas, or spleen.4 This suggests potential benefits for preventing non-alcoholic fatty liver disease.
The high polyunsaturated fat content may help with insulin sensitivity and metabolic syndrome, though human trials are needed.
Gut health
Animal studies suggest sacha inchi oil may support beneficial gut bacteria balance. The fiber content (about 1 gram per 10-gram serving) also supports digestive regularity.
Satiety and weight management
Like other nuts and seeds, sacha inchi’s combination of protein, fat, and fiber promotes fullness. The fat slows stomach emptying, while protein and fiber trigger satiety signals.
Side effects and safety
Sacha inchi is generally safe when consumed in moderation as part of a balanced diet.
Potential issues:
- Nausea — the most common side effect in studies, though it often decreases with continued use
- Allergic reactions — rare but possible; discontinue if you experience symptoms
- Raw seeds are unsafe — they contain alkaloids and antinutrients that can be harmful in large amounts
Important: Always consume roasted seeds, not raw. Oven-roasting significantly reduces alkaloid and antinutrient content while preserving (even enhancing) antioxidant activity.
Suggested read: 6 Super Healthy Seeds You Should Eat for Better Health
If you’re on blood thinners, check with your doctor before adding significant amounts of omega-3-rich foods like sacha inchi to your diet.
How to use sacha inchi
Sacha inchi is available as:
Roasted seeds: Mild, nutty flavor. Eat as a snack or add to:
- Salads and grain bowls
- Trail mix and granola
- Yogurt or oatmeal toppings
Protein powder: Ground seeds are used in plant-based protein powders. Add to:
- Smoothies
- Baked goods
- Energy balls
Oil: Cold-pressed sacha inchi oil has a subtle, grassy flavor. Use for:
- Salad dressings (don’t heat — high omega-3 oils are sensitive to heat)
- Drizzling over finished dishes
- Skin and hair care
Tea: Dried leaves can be steeped for an herbal tea.
The bottom line
Sacha inchi is one of the richest plant sources of omega-3 fatty acids, making it a valuable addition to plant-based diets that might otherwise lack these essential fats.
Research suggests potential benefits for cardiovascular health, cholesterol levels, and metabolic function, though more human studies are needed.
If you’re looking for a sustainable, plant-based alternative to fish oil, sacha inchi — along with flaxseed, chia seeds, and walnuts — deserves consideration.
Chirinos R, Zuloeta G, Pedreschi R, et al. Sacha inchi (Plukenetia volubilis): A seed source of polyunsaturated fatty acids, tocopherols, phytosterols, phenolic compounds and antioxidant capacity. Food Chem. 2013;141(3):1732-1739. PubMed ↩︎ ↩︎
Fanali C, Dugo L, Cacciola F, et al. Chemical characterization of sacha inchi (Plukenetia volubilis L.) oil. J Agric Food Chem. 2011;59(24):13043-13049. PubMed ↩︎
Srichamnong W, Ting P, Pitchakarn P, et al. Evaluating the Potential of Plukenetia volubilis Linneo (Sacha Inchi) in Alleviating Cardiovascular Disease Risk Factors: A Mini Review. Foods. 2023;12(22):4182. PubMed ↩︎
Panyathep A, Chewonarin T, Taneyhill K, Vinitketkumnuen U. Cold-Pressed Sacha Inchi Oil: High in Omega-3 and Prevents Fat Accumulation in the Liver. Foods. 2024;13(4):511. PubMed ↩︎
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