Macadamia Nutrition Benefits and Facts

Nutritional summary

Macadamia nuts are consistently linked to improved heart health, with the FDA issuing a qualified health claim stating that consuming 1.5 ounces (42.5 grams) per day may reduce the risk of coronary heart disease .
Regular consumption of these nuts has been shown in clinical trials to lower plasma total and LDL (low-density lipoprotein) cholesterol levels, particularly in individuals with high cholesterol .
Despite their high energy density and fat content, systematic reviews and meta-analyses of randomized trials indicate that incorporating nuts into the diet does not lead to weight gain or increased body fat .
Macadamias are distinguished by a high concentration of monounsaturated fatty acids (healthy fats that are liquid at room temperature) and are notably low in carbohydrates compared to other plant-based snacks .

Interesting fact

Macadamia nuts have the hardest shell of any nut, requiring a pressure of about 300 pounds per square inch to crack without damaging the kernel.

Standout nutrients

EPIC

SOURCE

Thiamin (Vitamin B1)

SUPER

SOURCE

Magnesium

SUPER

SOURCE

Copper

SUPER

SOURCE

Dietary fibre

716

kcal per 100g

Protein7.79g

Fat76.1g

Carbs8.69g

Fiber8.00g

Sugar4.14g

Fat breakdown

Polyunsat1.50g

Monounsat59.3g

Saturated11.9g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Water intensive to grow and often involves high transport emissions from Australia or Hawaii.

Confidencemedium

Storage

Airtight Container

1–3 months

Store in a cool, dark place to prevent rancidity due to high oil content.

Refrigerate

6–12 months

Cold storage significantly extends freshness.

Freeze

1–2 years

Flavour

Data & Sources

Harmonized from 2 validated sources

Phenol-Explorer

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Tree Nut and Peanut Consumption and Risk of Cardiovascular ...

[1]pmc.ncbi.nlm.nih.gov

[PDF] Petition for a Qualified Health Claim for Macadamia Nuts and ... - FDA

[2]www.fda.govfda.gov

Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review - PMC

[3]pmc.ncbi.nlm.nih.gov

Are fatty nuts a weighty concern? A systematic review and meta ...

[5]pmc.ncbi.nlm.nih.gov

Nuts as a Dietary Enrichment with Selected Minerals—Content Assessment Supported by Chemometric Analysis - PMC

[7]pmc.ncbi.nlm.nih.gov

Potential Health Benefits of Dietary Tree Nut and Peanut Enrichment in Kidney Transplant Recipients—An In-Depth Narrative Review and Considerations for Future Research - PMC

[8]pmc.ncbi.nlm.nih.gov

Impact of Nut Consumption on Cognition across the Lifespan - PMC

[9]pmc.ncbi.nlm.nih.gov

Benefits of Nutrients and Phytonutrients in Nuts and Legumes on Platelet Aggregation Through DNA Methylation - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

59.5

Version

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