Here’s a List of The Renowned Macadamia Nuts and Its Health Benefits

Updated on March 11th, 2020
macadamia nuts

Macadamia nuts are prevalent all over the world, while most of them were initially grown in Hawaii. They are the toughest nuts in the world and takes the pressure of over 300 pounds per square inch to break them. The nuts contain over 75 percent of monounsaturated fats. Fats assist the healthy functioning of the body. These nuts have essential vitamins, and have very low sugar content and are classified in a low glycemic index foods.

Most dieticians recommend this for a healthy diet plan

Nutritional Facts

100 gms of Macadamia Nuts contains

Energy 3,080 kJ
Carbohydrates 13.8 g
Sugar 4.57 g
Dietary Fiber 8.6 g
Fat 75.8 g
Saturated 12 g
Monosaturated 59 g
Polyunsaturated 1.5 g
Protein 7.9 g
Thiamine 1.195 mg
Riboflavin 0.162 mg
Niacin 2.473 mg
Pantothenic acid 0.76 mg
Vitamin B6 0.275 mg
Folate 11 ug
Vitamin C 1.2 mg
Vitamin E 0.54 mg
Calcium 85 mg
Iron 3.69mg
Magnesium 130 mg
Manganese 4.1 mg
Phosphorus 188 mg
Potassium 368 mg
Zinc 1.30 mg

Health Benefits of Macadamia Nuts

1. It is rich in Nutrients

They are rich in calories. They have healthy fats, vitamins, and minerals.

28 gms of Macadamia nuts offer

Calories 204
Fat 23 gms
Protein 2 gms
Carbs 4 gms
Sugar 1gm
Fiber 3 gms
58 % of Daily Value
22 % of Daily Value
11 % of Daily Value
9 % of Daily Value
6 % of Daily Value
Vitamin B 6
5 % of the Daily Value

They are rich in monosaturated fats that boost heart health and lower cholesterol levels and make a safe choice for most people. They are also safe for diabetics as they are low in carbs and sugar and is unlikely to cause a spike in blood sugar levels.

2. Rich in Antioxidants

Macadamia nuts like other nuts are a storehouse of antioxidants.

As they are rich in antioxidants, they help to neutralize the free molecules that are responsible for cellular damage and can increase your risk of Alzheimer’s(1), diabetes, and heart diseases.

They are rich in tocotrienols, which is a form of Vitamin E that is loaded with antioxidant properties that are beneficial in lowering cholesterol levels. They even safeguard against cancer and brain-related diseases.

3. Reduces Cholesterol Levels

cholesterol levels
Image: ShutterStock

Consuming macadamia nuts may lower your risk of heart diseases.

Studies suggest that eating around 10-42 gms of nuts can lower the LDL levels, also known as bad cholesterol by 10 %.

Inflammation is a triggering factor for heart disease. Eating around 50 gms of nuts may reduce the inflammation markers in the body. The fat found in these nuts is likely to lower the risk of stroke and fatal heart attacks.

4. Reduces Metabolic Syndrome

Metabolic Syndrome is caused by many risk factors like high blood sugar and cholesterol levels that increase the chances of cardiac diseases(2), stroke, and diabetes.

A study was conducted where the participant’s diet included nuts to reduce the levels of fasting blood sugar levels. It was noted that those who consumed about 3 ounces of macadamia nuts every day had an improved level of hemoglobin a1c, which is a long-term marker for blood sugar control.

[Read: Health Benefits of Pili Nuts]

5. Treats Anemia

Treat Anemia

The macadamia nuts are rich in iron, and they help treat anemia and also prevent it. Furthermore, it is recommended to take iron-rich food in the diet or supplements to up your hemoglobin and iron levels of the body.

[Read: Diet For Anemia]

6. Prevents Constipation

The benefits of macadamia nuts are innumerable. Eating these nuts every day benefits the digestive system and the overall health of the body. The nuts are a rich soluble fiber that works as a probiotic, meaning it helps to maintain the healthy bacteria count in the gut.

The gut-friendly bacteria produces short-chain fatty acids like acetate, butyrate, and propionate. These acids are effective in reducing inflammation and protects against Irritable bowel syndrome, ulcerative colitis, and Crohn’s disease.

7. Boosts Brain Health

The tocotrienols found in the nuts protect the brain cells and reduces the risk of Parkinson’s and Alzheimer’s. Although more human research is required, animal research has concluded that macadamia nuts help in boosting brain functioning.

8. Aids Weight Loss

Weight Loss

As these nuts are rich in fiber and protein, it cuts down on hunger as it helps you stay full for a more extended period of time. As they are digested, the fats in nuts remain along the stomach wall. The monosaturated fats(3) found in these nuts, especially omega-7 fat and palmitoleic acid protect against the unwanted weight gain.

You can add them to salads or use them in smoothies. Furthermore, you could also bake them with some additives.

10-12 nuts every day is considered a safe amount to consume.

[ Read: Nuts for Weight Loss ]


  • Overconsumption of macadamia nuts may cause an increase in blood pressure and trigger allergies.
  • If the nuts are salted, it might increase your blood pressure.
  • As they are rich in fiber, consuming too many may cause diarrhea, gas, and bloating.

The Bottom Line

Macadamia nuts are a good source of vitamins, minerals, fiber, and antioxidants. Consuming them in a balanced way helps in weight loss, better gut health, and protect against diabetes. These nuts are so delicious and healthy that we suggest you don’t miss out on them. Ensure you don’t use your teeth to break them.

[Also Read: Incredible Benefits of Tiger Nuts ]


1. How Many Macadamia Nuts Should I Eat per Day?

Each nut contains around 18 calories. As they are rich in calories consuming around 10-12 nuts is considered safe.

 2. Can I Eat Raw Nuts?

You can either roast them or eat them raw. However, the best way to utilize the nutrients in the nuts is to consume soaked nuts or nuts roasted at low temperatures.

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