Macadamia Nut Nutrition Facts

Macadamia Nuts Nutrition Facts
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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.

  • Calories: 203
  • Fat: 21.4g
  • Sodium: 1mg
  • Carbohydrates: 3.9g
  • Fiber: 2.4g
  • Sugars: 1.3g
  • Protein: 2.2g

Macadamia nuts are kernels that are 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. Macadamia nuts are sold as a snack food, widely used in baking and used to flavor products like ice cream.

The nutrition data provided on the label is for raw macadamia nuts. If the nuts are processed or cooked with oil or if other ingredients are added the nutrition data will change.

  • A single one-ounce serving of roasted, salted macadamia nuts provides 235 calories, 25 grams of fat, 3.5 grams of saturated fat, 100 milligrams of sodium, 4 grams of carbohydrate, 3 grams of dietary fiber, 1 gram of sugar, and 2 grams of protein.
  • A single two-ounce serving of chocolate-covered macadamia nuts provides 320 calories, 26 grams of fat, 6 grams of saturated fat, 0 milligrams of sodium, 26 grams of carbohydrate, 3 grams of dietary fiber, 21 grams of sugar and 3 grams of protein.
  • A single one-ounce serving of nut snack mix containing macadamia nuts provides 167 calories, 11 grams of fat, 1 gram of saturated fat, 202 milligrams of sodium, 13 grams of carbohydrate, 2 grams of dietary fiber, 3 grams of sugar and 6 grams of protein.
  • One ounce of macadamia nut flour that is sometimes used as a gluten-free starch substitute 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 that we 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 to 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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