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Raw macadamia nut Calories
Very high healthy fats, low carbohydrate, good source of magnesium and manganese
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Raw macadamia nut (30 g) has 215 calories. That works out to 718 calories per 100 g. It contains 4.1 g of carbs, 2.4 g of protein, 22.7 g of fat and 2.6 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw macadamia nut Nutrition Facts
Selected: 10 piece (medium) · 30 g
215
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
2.4g
· 5% DV
Fat
22.7g
· 29% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 4% · Fat 89%
Raw macadamia nut nutrition facts table · 10 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 22.7 g | 29% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2.6 g | 9% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 10 Pieces of Raw macadamia nut?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 30 g | 215 kcal |
| 1 tablespoon (small) | 8 g | 57 kcal |
| 5 piece (small) | 15 g | 108 kcal |
| 1 ounce (medium) | 28 g | 201 kcal |
| 50 g | 50 g | 359 kcal |
| 20 piece (large) | 60 g | 431 kcal |
| 100 g | 100 g | 718 kcal |
| 1 cup (large) | 134 g | 962 kcal |
Calculated from 718 calories per 100 g.
Frequently Asked Questions About Raw macadamia nut
Are raw macadamia nuts good for you?
Yes, raw macadamia nuts can be a nutritious snack: they provide mostly unsaturated fat along with fibre and minerals such as manganese and magnesium. Their rich texture makes portions easy to overdo, so serve some in a bowl rather than eating from the bag.
Can dogs eat raw macadamia nuts?
No. Macadamia nuts can poison dogs, whether raw or roasted. If your dog eats any, contact a veterinarian promptly; weakness, vomiting, tremors, and difficulty walking are possible symptoms.
Can you eat raw macadamia nuts without roasting them?
Yes, raw macadamia nuts are ready to eat once removed from the shell. You do not need to soak or cook them first. Their flavour is mild and buttery; roasting makes it more pronounced and gives the nuts a crunchier texture.
How should you store raw macadamia nuts?
Keep raw macadamia nuts in an airtight container in a cool, dark place. Because their high fat content can turn rancid, refrigerate them for longer storage or freeze them. Discard nuts that smell paint-like or taste bitter and stale.
How do you crack a macadamia nut shell?
Use a macadamia nut cracker if you have one; the shell is exceptionally hard and can be difficult to open with an ordinary nutcracker. Otherwise, wrap the nut in a towel and tap it carefully with a hammer on a firm surface.
Do raw macadamia nuts need to be soaked?
No, raw macadamia nuts do not need soaking before you eat them. Soaking can soften their texture, but it also adds moisture, so dry them thoroughly and refrigerate them if you are not using them right away.
How many raw macadamia nuts should you eat a day?
A small handful is a practical snack portion for many people. Raw macadamia nuts are rich and filling, so measuring a portion instead of eating straight from the bag can help keep your intake in check.
Do raw macadamia nuts cause weight gain?
Raw macadamia nuts do not cause weight gain by themselves, but large portions can add substantial energy to your diet. Their satisfying fat and fibre can make them filling; portion them out instead of snacking from the container.
What do raw macadamia nuts taste like?
Raw macadamia nuts taste mildly sweet, creamy, and buttery, with a softer bite than roasted ones. They work well chopped into porridge, salads, or baked goods, and can also be blended into a smooth nut butter.
Can raw macadamia nuts trigger a nut allergy?
Yes, macadamia nuts can cause an allergic reaction in people with tree-nut allergies. Avoid them if you have a known macadamia allergy; seek emergency care for breathing trouble or swelling of the lips, tongue, or throat.
Raw macadamia nut Vitamins & Minerals
Vitamins
B1
0.36mg · 30% DV
B6
0.08mg · 5% DV
B5
0.23mg · 5% DV
B3
0.69mg · 4% DV
Minerals
Manganese
1.23mg · 53% DV
Copper
0.23mg · 26% DV
Magnesium
39mg · 9% DV
Phosphorus
56mg · 8% DV
Potassium ⭐
110mg · 3% DV
Sodium
1.5mg · 0% DV
Raw macadamia nut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw macadamia nut
To burn the 215 calories in 10 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw macadamia nut?
Raw macadamia nuts are the unroasted kernels of a tree native to Australia. They have a delicate, buttery flavour and a rich, crisp-yet-creamy bite. Enjoy them by the handful as a snack, chop them over porridge or yoghurt, or use them in baking and salads. In Australia they’re a familiar local nut; elsewhere, including in the UK and North America, they’re often sold shelled as a premium snack or baking ingredient.
They’re very high in fat and low in carbohydrate, so a small handful goes a long way. Pair them with fruit for a simple snack, or choose unsalted nuts if you’d like to keep the flavour clean and let their natural sweetness come through.
How Nutritious Is Raw macadamia nut?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Raw macadamia nut Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw macadamia nut Contain Allergens?
Contains these allergens:
Which Diets Is Raw macadamia nut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Raw macadamia nut Fat Profile
SATURATED
3.63g
MONOUNSATURATED
17.67g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.