Nuts, macadamia nuts, raw
Whole food · Nut and Seed Products
Photo: Wikipedia
Macadamia nuts are the rich, buttery, and crunchy seeds of the Macadamia tree, native to Australia. Their flavor is subtly sweet with a luxurious, creamy mouthfeel that melts on the tongue. Nutritionally, they are a powerhouse of monounsaturated fats, providing over 75g of healthy fats per 100g.
Calorie split: 4% protein · 7% carbs · 89% fat
↓ Full nutrition💚 Why it's loved
People adore macadamias for their uniquely rich, buttery flavor and satisfying crunch that feels like a treat. They are prized in both sweet and savory cooking, from coating fish to starring in cookies.
⚠️ Watch-outs & how to enjoy it better
Due to their very high calorie and fat content, overconsumption can contribute to weight gain. They are a tree nut allergen, so individuals with nut allergies must avoid them. To enjoy mindfully, practice strict portion control (e.g., a small handful) and pair them with fiber-rich foods like fruit to enhance satiety.
Key benefits
- Excellent source of heart-healthy monounsaturated fats
- Good source of dietary fiber for digestive health
- Contains essential minerals like manganese and thiamine
- Provides a quick, energy-dense snack
- Naturally low in sugar and carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The macadamia is one of the hardest nuts to crack, requiring about 300 pounds of pressure per square inch, which is why commercial nuts are often sold pre-shelled.
Full nutrition (USDA data · scales with serving)
| Water | 1.4 g |
| Energy | 718 kcal |
| Energy | 3004 kj |
| Protein | 7.9 g |
| Total lipid (fat) | 75.8 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 13.8 g |
| Fiber, total dietary | 8.6 g |
| Total Sugars | 4.6 g |
| Sucrose | 4.4 g |
| Glucose | 0.07 g |
| Fructose | 0.07 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Starch | 1.1 g |
| Calcium, Ca | 85.0 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 130 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 368 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.76 mg |
| Manganese, Mn | 4.1 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 1.2 mg |
| Riboflavin | 0.16 mg |
| Niacin | 2.5 mg |
| Pantothenic acid | 0.76 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 12.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.08 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.66 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 6.0 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 1.9 g |
| SFA 22:0 | 0.62 g |
| SFA 24:0 | 0.28 g |
| Fatty acids, total monounsaturated | 58.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 13.0 g |
| MUFA 18:1 | 43.8 g |
| MUFA 20:1 | 1.9 g |
| MUFA 22:1 | 0.23 g |
| MUFA 24:1 c | 0.02 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 116 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 8.0 mg |
| Beta-sitosterol | 108 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.37 g |
| Isoleucine | 0.31 g |
| Leucine | 0.60 g |
| Lysine | 0.02 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.51 g |
| Valine | 0.36 g |
| Arginine | 1.4 g |
| Histidine | 0.20 g |
| Alanine | 0.39 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.45 g |
| Proline | 0.47 g |
| Serine | 0.42 g |
FAQ
Are macadamia nuts keto-friendly?
Yes, they are an excellent keto food due to their very high fat (75.77g per 100g) and very low net carb content (approximately 5.22g carbs per 100g after subtracting fiber).
Why are macadamia nuts so expensive?
They are expensive due to a long maturation period (7-10 years for a tree to produce nuts), labor-intensive harvesting, and the difficulty of cracking their extremely hard shells.
What is the best way to store macadamia nuts?
Store them in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator or freezer for up to a year to prevent their high oil content from going rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 7.18 kcal/g · 4% calories from protein · 8.6 g fiber · 4.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.