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Macadamia nut Calories
Very high healthy fat, low carbohydrate, good source of magnesium and manganese
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (medium) of Macadamia nut (28 g) has 201 calories. That works out to 718 calories per 100 g. It contains 3.9 g of carbs, 2.2 g of protein, 21.2 g of fat and 2.4 g of fiber. Its 1.1 mg of Manganese covers 50% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
What is Macadamia nut?
Macadamia nuts are the kernels of trees native to Australia, though they are now grown in several warm regions, including Hawaii. Their pale, rounded kernels have a rich, buttery flavour and a tender crunch; roasting brings out a deeper aroma.
They’re eaten as a snack, folded into biscuits and cakes, dipped in chocolate, or sprinkled over salads and breakfast bowls. In Australia and elsewhere, you’ll also find them in nut mixes and as macadamia butter. They’re especially high in fat and relatively low in carbohydrate, with some fibre and minerals. Because they’re energy-dense, a small handful is often enough; choose unsalted nuts if you want to keep the dish’s salt level in your control.
Macadamia nut Nutrition Facts
Selected: 100 g
718
KCAL / 100G
Carbs
13.8g
· 5% DV
Protein
7.9g
· 16% DV
Fat
75.8g
· 97% DV
Fiber
8.6g
· 31% 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%
Macadamia nut Vitamins & Minerals
Vitamins
B1
1.2mg · 100% DV
B6
0.28mg · 16% DV
B5
0.76mg · 15% DV
B3
2.3mg · 14% DV
Minerals
Manganese
4mg · 174% DV
Copper
1mg · 111% DV
Magnesium
130mg · 31% DV
Phosphorus
188mg · 27% DV
How Nutritious Is 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.
Macadamia nut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Macadamia nut
To burn the 718 calories in 100 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.
Is 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 Macadamia nut Contain Allergens?
Contains these allergens:
Which Diets Is 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
Macadamia nut Fat Profile
SATURATED
12.1g
MONOUNSATURATED
58.9g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Frequently Asked Questions About Macadamia nut
Are macadamia nuts poisonous to dogs?
Yes, macadamia nuts are toxic to dogs. They can cause weakness, vomiting, tremors, or other symptoms, so contact a veterinarian promptly if your dog eats any; do not wait for symptoms to appear.
What do macadamia nuts taste like?
Macadamia nuts taste mildly sweet, buttery, and rich, with a smooth, creamy texture. Roasting brings out a deeper, toastier flavor, which is why they work especially well in cookies and chocolate.
Can you eat macadamia nuts raw?
Yes, macadamia nuts can be eaten raw or roasted. Raw nuts have a milder flavor, while roasting makes them more aromatic and crisp; choose unsalted nuts if you want to avoid extra sodium.
How do you crack a macadamia nut shell?
A dedicated macadamia nut cracker is the easiest way to open its unusually hard shell. If using a hammer, place the nut on a stable surface and tap carefully, keeping your fingers clear of the impact area.
How should you store macadamia nuts?
Store macadamia nuts in an airtight container in a cool, dark place. Their high oil content makes them prone to turning rancid in warmth and light; refrigerate or freeze them to keep them fresh longer.
How can you use macadamia nuts in cooking?
Macadamia nuts add a buttery crunch to cookies, brownies, and chocolate, and they can also top salads or roasted vegetables. Chop them before mixing into batter so the pieces are distributed evenly.
Where do macadamia nuts come from?
Macadamia nuts are native to Australia, where the trees grow in subtropical regions. They are also cultivated commercially in places such as Hawaii and South Africa, which supply much of the global market.
Why are macadamia nuts so expensive?
Macadamia nuts often cost more because the trees take years to produce substantial crops and the exceptionally hard shells are difficult to remove. Harvesting and processing costs, along with growing conditions, also affect the price.
Can macadamia nuts go rancid?
Yes, macadamia nuts can turn rancid because their high oil content reacts with heat, light, and air. Discard them if they smell sour or paint-like, or taste bitter, and keep the rest tightly sealed.
Do macadamia nuts make you gain weight?
Macadamia nuts can contribute to weight gain if large portions regularly add more energy than your body uses. Their rich texture can make a small serving satisfying, so portioning them before snacking may help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.