Macadamia nuts are one of the creamiest, richest, and most luxurious nuts in the world—but are they actually good for you? Despite being high in calories, these buttery nuts pack a serious nutritional punch, offering heart-healthy fats, antioxidants, and essential minerals.
If you’ve ever wondered:
✔ What are the benefits of macadamia nuts?
✔ Why are they so high in calories?
✔ Are they worth including in a healthy diet?
This guide will break down everything you need to know about macadamia nut nutrition facts and health benefits.
Macadamia Nut Nutrition Facts & Calories
Macadamia nuts are calorie-dense, but their nutritional profile makes them a powerhouse for health.
Nutritional Value per 100g (Raw Macadamia Nuts)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 718 kcal | 36% |
| Protein | 7.9g | 16% |
| Fat | 75.8g | 117% |
| Carbs | 13.8g | 5% |
| Fiber | 8.6g | 34% |
| Vitamin B1 | 104% DV | Energy metabolism |
| Manganese | 195% DV | Bone health |
| Copper | 76% DV | Immune function |
| Magnesium | 33% DV | Muscle & nerve health |
| Iron | 20% DV | Oxygen transport |
Key Takeaway: Macadamias are rich in healthy fats, fiber, and key minerals like manganese and copper, despite being high in calories.
Top Health Benefits of Macadamia Nuts
1. Heart-Healthy Fats (Monounsaturated Fats)
Macadamias are loaded with oleic acid, the same heart-healthy fat found in olive oil, which helps reduce bad cholesterol (LDL) and improve heart health.
2. Supports Brain Function (Omega-9 & Antioxidants)
The healthy fats and antioxidants in macadamias may protect brain cells and reduce the risk of neurodegenerative diseases.
3. Aids Weight Management (High Fiber & Healthy Fats)
Despite being calorie-dense, the fiber and fats in macadamias keep you full longer, helping control cravings.
4. Boosts Bone Health (Rich in Manganese & Magnesium)
Manganese and magnesium are crucial for strong bones, reducing the risk of osteoporosis.
5. Regulates Blood Sugar (Low-Carb & High Fiber)
With only 4g net carbs per ounce, macadamias are diabetes-friendly and help stabilize blood sugar.
6. Improves Gut Health (Prebiotic Fiber)
The fiber in macadamias feeds good gut bacteria, promoting digestive health.
People Also Ask: Macadamia Nut Nutrition
1. What are the benefits of macadamia nuts?
Macadamias support heart health, brain function, weight management, bone strength, and digestion due to their healthy fats, fiber, and minerals.
2. What nutrition is in macadamia nuts?
They are rich in:
✔ Monounsaturated fats (heart health)
✔ Manganese & copper (bone & immunity)
✔ Fiber (digestion & blood sugar control)
3. Why are macadamia nuts so high in calories?
Because they contain 75% fat—mostly healthy monounsaturated fats, which are calorie-dense (9 calories per gram).
4. What are the benefits of macadamia nuts (WebMD)?
According to WebMD, macadamias may help:
✔ Lower cholesterol
✔ Reduce inflammation
✔ Support metabolic health
Macadamia Nuts vs. Other Nuts: How Do They Compare?
| Nut (per 100g) | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Macadamia | 718 | 75.8 | 7.9 | 13.8 |
| Almonds | 579 | 49.9 | 21.2 | 21.6 |
| Walnuts | 654 | 65.2 | 15.2 | 13.7 |
| Cashews | 553 | 43.8 | 18.2 | 30.2 |
Verdict: Macadamias have the highest fat content but are lower in carbs than many nuts, making them great for keto diets.
Best Ways to Eat Macadamia Nuts
1. Raw or Roasted (Snack)
✅ Preserves nutrients
✅ Enhances natural buttery flavor
2. Macadamia Butter (Spread)
✅ Creamy alternative to peanut butter
✅ Great on toast or in smoothies
3. In Baking (Cookies & Granola)
✅ Adds richness & crunch
✅ Pairs well with dark chocolate
4. Salad Topping (Crushed)
✅ Adds healthy fats & texture
✅ Balances leafy greens
Potential Downsides of Macadamia Nuts
⚠ High in calories – Easy to overeat (stick to 1 oz/28g per serving).
⚠ Expensive – One of the priciest nuts due to slow growth & harvesting.
⚠ Allergies – Rare but possible (similar to tree nut allergies).
Tip: Buy in bulk when on sale and store in the freezer to maintain freshness.
Final Verdict: Are Macadamia Nuts Worth It?
✅ Yes! Despite being high in calories, their heart-healthy fats, fiber, and minerals make them a superfood.
✅ Best for: Keto, heart health, brain function, and weight management.
✅ Enjoy in moderation (1 small handful per day).
Pro Tip: Pair macadamias with dark chocolate or berries for a nutrient-packed snack!
Conclusion
Macadamia nuts are a delicious, nutrient-dense superfood that deserve a spot in your diet. Whether you eat them raw, as butter, or in recipes, their health benefits far outweigh their calorie count.
Ready to try them? Grab a handful of macadamias today and enjoy their creamy, buttery goodness!