Macadamia Nut Nutrition Facts

Macadamia nuts

Verywell / Alexandra Shytsman

If you love macadamia nuts you might choose this variety over almonds or walnuts. But are macadamia nuts healthy? The fat and calories in macadamia nuts might tempt you to avoid them. But this crunchy, smooth nut provides some health benefits.

Nutrition Facts

The following nutrition information is provided by the USDA for 1 ounce (28g), or about 10–12 macadamia nut kernels (dry-roasted, unsalted).

  • Calories: 204
  • Fat: 21.4g
  • Sodium: 1.13mg
  • Carbohydrates: 3.79g
  • Fiber: 2.27g
  • Sugars: 1.17g
  • Protein: 2.21g

Macadamia nuts are kernels produced by the macadamia nut tree, originally from Australia but now found in many parts of the world, including Hawaii. The nuts have a hard outer shell that is removed before the nuts are processed. Often the nuts are roasted or fried in oil, and nutrition values will vary depending on how the merchandiser processes the nuts. Macadamia nuts are sold as a snack food, widely used in baking, and are used to flavor products like ice cream.

The nutrition data provided by the USDA FoodData Central is for dry-roasted unsalted macadamia nuts. If the nuts are processed or cooked with oil or if other ingredients are added, the nutrition data will change.

  • A single quarter-cup (33g) serving of roasted, salted macadamia nuts from Wegman's provides 242 calories, 25 grams of fat, 4 grams of saturated fat, 172 milligrams of sodium, 5 grams of carbohydrate, 2 grams of dietary fiber, 1 gram of sugar, and 2 grams of protein.
  • A single eight-piece serving of chocolate-covered macadamia nuts from Wegman's provides 323 calories, 26 grams of fat, 6 grams of saturated fat, 0 milligrams of sodium, 19 grams of carbohydrate, 1 grams of dietary fiber, 21 grams of sugar, and 3 grams of protein.
  • A single one-ounce/one pack serving of nut snack mix containing cashews, almonds, pecans, and macadamia nuts from Kirkland provides 187 calories, 15 grams of fat, 1 gram of saturated fat, 62 milligrams of sodium, 6 grams of carbohydrate, 1 gram of dietary fiber, 0 grams of sugar and 5 grams of protein.
  • One ounce (28g) of macadamia nut flour (sometimes used as a gluten-free starch substitute) from provides 205 calories, 21 grams of fat, 3 grams of saturated fat, 7 milligrams of sodium, 4 grams of carbohydrate, 3 grams of dietary fiber, 1 gram of sugar and 2 grams of protein.

Health Benefits 

Macadamia nuts are high in fat, but they also provide a boost of monounsaturated fat, considered a "good" fat. Monounsaturated fat (or MUFAs) come from plant sources and may be helpful in lowering your LDL or "bad" cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that you choose foods with monounsaturated fats instead of saturated fat.

Macadamia nuts also provide fiber. Eating foods with fiber can help you to feel fuller and more satisfied. Weight loss experts generally recommend that dieters consume foods with fiber to help them eat less and create the calorie deficit needed for weight loss.

Macadamia nuts are also a good source of thiamin and a very good source of manganese.

Common Questions About Incorporating Nuts in a Healthy Diet

Here are answers to a few common questions about eating nuts as part of a healthy diet.

What's the Best Way to Avoid Overeating Nuts?

Even though nuts provide health benefits, they are one of the most common foods to overeat. A single serving of macadamia nuts is just 10-12 kernels. But we usually don't count nuts before we eat them. To avoid overdoing it, use your hand to control portions. A small handful of nuts is a single serving.

Are Flavored Nuts or Nut Mixes Just as Healthy as Regular Nuts? 

Macadamia nuts are found in some, but not all nut mixes. When you buy nut blends or nut mixes, the nuts may be roasted in oil or seasoned with high sodium products. The result is that you may consume far more fat or sodium than you expect.

Can Nuts Be Part of a Weight Loss Diet?​

Nuts can make a smart snack if you are trying to lose weight. The protein and fiber in nuts may help you feel full and satisfied so you don't eat again soon after your meal.

How to Properly Store Macadamia Nuts

The best way to store nuts is to keep them in an airtight container at room temperature. They should stay fresh for about three months.

If you keep them in the refrigerator they should stay fresh for up to six months and if you freeze them you can use them for about one year.

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Article Sources

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  1. US Department of Agriculture. Agricultural Research Service. FoodData Central. Nuts, macadamia nuts, dry roasted, without salt added. Washington, DC: US Department of Agriculture. Agricultural Research Service 2020

  2. MyFitnessPal. Wegmans - Salted Dry Roasted Macadamia Nuts. UnderArmour: MyFitnessPal 2020

  3. MyFitnessPal. Wegmans - Chocolate Covered Macadamia Nuts. UnderArmour: MyFitnessPal 2020

  4. MyFitnessPal. Kirkland Mixed Nut Snack Pack - Cashews, almonds, pecans, macadamia nuts. UnderArmour: MyFitnessPal 2020

  5. MyFitnessPal. - Macadamia Nut Flour. UnderArmour: MyFitnessPal 2020

  6. Academy of Nutrition and Dietetics. Choose Healthy Fats. By Barbara Gordon. Academy of Nutrition and Dietetics 2020

  7. Academy of Nutrition and Dietetics. Prepare Heart-Healthy Foods for Your Family. By Esther Ellis. Reviewed January 2020. Academy of Nutrition and Dietetics 2020