Macadamia Nuts
The richest common nut in monounsaturated fat, with a creamy texture and low carbohydrate.
Nutrition per 100 g
Standardised to 100 g of macadamia nuts for fair comparison. Typical serving: 30 g (about 11 nuts) — 204 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 680 kcal | 204 kcal | 100 kcal |
| Protein | 7.3 g | 2.2 g | 1.1 g |
| Carbohydrate | 13 g | 3.9 g | 1.9 g |
| Fat | 71.7 g | 21.5 g | 10.5 g |
| Fibre | 8 g | 2.4 g | 1.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of macadamia nuts, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 52.7 mg | 15.8 mg | 4% |
| Iron | 1.9 mg | 0.57 mg | 11% |
| Magnesium | 107 mg | 32.1 mg | 25% |
| Phosphorus | 208 mg | 62.4 mg | 17% |
| Potassium | 373 mg | 112 mg | 8% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 1.2 mg | 0.36 mg | 11% |
| Selenium | 32.6 µg | 9.8 µg | 59% |
| Copper | 0.45 mg | 0.14 mg | 50% |
| Manganese | 11.3 mg | 3.4 mg | 491% |
Source: USDA FoodData Central — Nuts, macadamia nuts, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat macadamia nuts?
- Fat profile close to olive oil.
- Very low net carbohydrate.
- Satisfying in small amounts.
How to include it
- Chop over roasted white fish.
- Blend into a dairy-free cream sauce.
- Eat plain as a portioned snack.
Things to consider
- The most calorie-dense nut — a small handful is a portion.
- Expensive relative to other nuts, and toxic to dogs.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Cashews
Creamy nuts high in copper and magnesium that blend into dairy-free sauces.
- kcal
- 550
- protein
- 18.3 g
- fibre
- 3 g
per 100 g · Typical serving: 30 g
Brazil Nuts
The most concentrated selenium source in the food supply — two or three nuts is a full dose.
- kcal
- 660
- protein
- 14 g
- fibre
- 7.3 g
per 100 g · Typical serving: 3 nuts (15 g)
Pecans
A buttery nut with the highest antioxidant capacity of the common tree nuts.
- kcal
- 690
- protein
- 9.3 g
- fibre
- 9.7 g
per 100 g · Typical serving: 30 g (about 19 halves)
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