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The Nutrition of Macadamia Nuts

Fitday Editor

Macadamia nuts are loved by many for their buttery taste and crisp, light texture. What you may not know is that macadamias have a lot more going for them than their deliciousness; these nuts are loaded with healthy nutrients.

Nutritional Values for 1 ounce of Macadamia Nuts

  • Calories: 200
  • Calories from fat: 200
  • Total fat : 22 grams
  • Monounsaturated fat: 17 grams
  • Saturated fat: 3 grams
  • Cholesterol: 0 grams
  • Total Carbohydrates: 4 grams
  • Fiber: 2 grams
  • Sugars: 1 gram
  • Protein: 1 gram
  • Manganese: 45 percent
  • Thiamin: 15 percent
  • Magnesium: 8 percent
  • Copper: 8 percent
  • Phosphorus: 6 percent
  • Vitamin B6: 6 percent
  • Niacin: 4 percent
  • Iron: 4 percent
  • Zinc: 2 percent
  • Potassium: 2 percent

Healthy Fats

Although macadamia nuts are high in fat, it's the healthy monounsaturated fats that dominate their nutritional profile. In fact, they are known to have higher levels of monounsaturated fats than any natural, commercially available food source. Studies have shown that consuming this type of fat can lower the risk of heart disease by enhancing good cholesterol (HDL), while helping to suppress bad cholesterol (LDL).


Macadamia nuts are a good source of protein. They contain all of the essential amino acids as well as some non-essential amino acids. Protein is important for muscle growth and repair, as well as proper immune system function.


The carbohydrates in macadamia nuts include sugars, such as fructose, glucose, sucrose and maltose, as well as a quantity of other starchy substances. These carbohydrates supply the body with energy.


The fiber in macadamia nuts helps to give a feeling of fullness and reduces hunger pangs. Fiber is also important for digestion. It helps to maintain the health of your intestines by promoting the right balance of intestinal bacteria and can aid in relieving constipation.


Macadamias contain important antioxidants, such as vitamin E and selenium, as well as other phytonutrients. These essential nutrients are free radical scavengers; they can help to prevent free radical damage in the body.

Weight Loss

The monounsaturated fats contained in macadamia nuts are thought to metabolize differently from other types of fats. Studies show that nut eaters usually weigh less than those that don't eat nuts. So, substituting macadamia nuts for other high fat snacks could lead to weight loss.


Macadamia nuts are usually purchased shelled because their shells are hard to crack. You can find them in their raw state or roasted. They may be sold either salted or unsalted. It's best to purchase macadamia nuts in airtight containers.


Because of the high fat content of macadamia nuts, it's important to store them properly to keep them from turning rancid. Unopened containers may be stored in the refrigerator for up to six months, or in the freezer for up to a year. Once the nuts are opened, it's best to keep them in the refrigerator and consume them within two months. Macadamia nuts should be light in color. If they start to darken, that's a sign that they are starting to turn rancid and it's best to through them out.

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