Macadamia Nuts Facts, Calories, Health Benefits, and Side Effects

Macadamia nuts are a type of nut that grows on the macadamia nut tree in Australia, Hawaii, and other tropical regions. These nuts have been used for centuries by indigenous Australians to prevent illness and promote good health. 

In recent years, scientists have found that these nuts can provide powerful health benefits when eaten as part of a healthy diet. They can be eaten raw or roasted and people eat them as a snack food as they’re crunchy, tasty, and an excellent source of healthy fats. They’re also gluten-free! 

In this article, you’ll learn more about the types of macadamia nuts, their health benefits, and their side effects.

Nutrition Facts

According to the USDA, 1 ounce (28 grams) of raw macadamia nuts contains the following nutrients (9):

• Calories: 204
• Fat: 22 grams
• Carbohydrates: 3.91 grams
• Fiber: 2.44 grams
• Sugars: 1.3 grams
• Protein: 2.24 grams

Carbs

Macadamias are low-carb nuts. If you’re following a keto diet or a low-carb diet, macadamia nuts are a good snack to eat between meals. They’re also rich in fiber – 2.4 grams per serving – so they’ll fill you up and keep you full for a long time.

Fat

Macadamia nuts have a high fat content, but the kind of fats they contain are heart-healthy monounsaturated and polyunsaturated fatty acids (MUFA and PUFA) (4). 

They also contain omega-3 fatty acids, which means they can help lower cholesterol levels in your body, reduce blood pressure, protect your cardiovascular system against diseases, and prevent inflammatory diseases such as arthritis (11). 

In addition, they contain plant sterols, which can help lower blood cholesterol levels just like statins (6). 

Protein

There are 2 grams of protein in one ounce (28 grams) of macadamia nuts, which makes them a moderate source of vegetarian protein. Protein is an important macronutrient that helps build and repair muscle tissue (2).

Vitamins and Minerals

Macadamia nuts are a source of vitamin B1, magnesium, phosphorus, manganese, calcium, copper, iron bacon, zinc, selenium, and potassium. 

Vitamin B1 (thiamin) helps turn carbs into energy for your cells to use to stay alive while magnesium regulates blood sugar levels, which can benefit people with diabetes who are at risk for hypoglycemia (8)(15). 

At the same time, zinc helps enhance your immune system, while selenium is an antioxidant that protects against free radicals in the body that can cause cancer and heart disease (3). 

Macadamia Nut Calories

There are approximately 200 calories in 10 macadamia nuts. As they’re a calorie-dense food, you should make sure not to eat too many of them at once. 

The best way to eat these nuts is in the place of other calorie-dense, less nutritious snack options such as crisps. To control your portion size, use your hand to measure how much you should eat at a sitting – one handful is an ideal serving. 

Read More: What Is The Best Nut For Weight Loss: Lose Belly Fat And Those Extra Pounds

What’s Special About Macadamia Nuts?

Macadamia nuts have been used by people for several centuries as herbal remedies for preventing illness and promoting good health. Here are some of their main benefits: 

Help Control Blood Sugar

Macadamia nuts have a low glycemic index (GI), which means they don’t cause big spikes in blood sugar levels after you eat them like some other foods do. They can help control blood sugar levels (8). 

Heart-Healthy

Macadamia nuts have a high concentration of heart-healthy monounsaturated fatty acids, which can help reduce inflammation in the arteries leading to your heart (13). This benefits people who already have atherosclerosis or cardiovascular disease, or are at risk of developing it. 

Reduce Weight

Eating a high-fat diet won’t necessarily lead to weight gain, as long as you choose healthy fats. As with other nuts, macadamia nuts can help reduce appetite and cravings for unhealthy snacks such as crisps and chips because they contain plant sterols that mimic the effects of statins. In one study, participants who ate a macadamia-based diet lost weight while those in the other group didn’t register significant weight loss (14). 

Glowing Skin

Macadamia nuts contain almost twice the recommended daily intake of vitamin A and zinc, both of which help promote healthy-looking skin and reduce acne (12). 

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Reduce Cholesterol

The plant sterols that are present in macadamia nuts can help lower blood cholesterol levels. This keeps your cardiovascular system healthier and reduces your risk of developing heart disease (6). 

Antimicrobial Properties

The antioxidant power of macadamia nuts can help kill off bacteria and fungi in your body. This benefit makes them good allies during the cold and flu season as they can fight against infection. 

Stress Buster

Macadamia nuts contain magnesium, which is a stress-relieving mineral your body needs to stay calm and relaxed even when you feel overwhelmed (7). 

Who Should Avoid Macadamia Nuts?

Anyone with nut allergies should avoid these nuts. Despite being a rich source of nutrients, they can have the following side effects:

Allergies

Macadamia nut allergies exist. If you’ve already experienced allergic symptoms after eating nuts in the past, such as itching and redness of the skin or swelling of the lips and tongue, then you should avoid macadamia nuts (5).

Selenium Toxicity

Macadamia nuts contain a high concentration of selenium, which can have toxic effects on the body when consumed in large doses. Some signs of selenium toxicity are hair loss, brittle nails, nausea, fatigue, and irritability (1). 

If you have diabetes or high blood pressure, you should avoid eating too many macadamia nuts as selenium toxicity can worsen these conditions.

Read More: Cashew Nuts Facts, Calories, Health Benefits And Side Effects

How Many Macadamia Nuts Should I Eat per Day?

The recommended daily intake of nuts, including macadamia nuts, is approximately 1 ounce (28 grams) per day, which equates to 10-12 nuts (9).

This portion provides beneficial nutrients such as healthy fats, fiber, vitamins, and minerals without excessive caloric intake.

This recommended daily intake is for maintaining overall health and not specifically for macadamia nuts alone. It also includes other types of nuts such as almonds, cashews, and walnuts.

Therefore, the exact number of macadamia nuts you should eat per day may vary depending on your individual needs and dietary goals.

When deciding how many macadamia nuts to include in your daily diet, you should consider:

Caloric content: Macadamia nuts are calorie-dense, so moderation is the key to avoiding excessive calorie intake.

Nutrient balance: Incorporate a variety of other nuts and seeds to ensure a balanced intake of different nutrients.

Personal health goals: Adjust the quantity based on specific dietary needs, such as weight management or meeting particular nutritional requirements.

In a previous blog post, Healthy Pulled Pork, we discussed the importance of incorporating healthy fats into your diet. Macadamia nuts are an excellent source of monounsaturated fats, which have been linked to numerous health benefits such as improved heart health and reduced risk of chronic diseases.

However, as with any food, macadamia nuts should be consumed in moderation as part of a well-balanced diet. Eating too many can lead to excessive caloric intake and potentially hinder weight management goals.

FAQs

• What is the number one healthiest nut?

Nuts are healthy. Each variety contains different vitamins, minerals, and antioxidants. While there’s no single “number one” healthiest nut, many experts believe that the following are the most beneficial for overall health and well-being:

• Almonds: Rich in vitamin E, magnesium, and healthy monounsaturated fats, almonds have been shown to lower cholesterol levels and reduce the risk of heart disease (17).
• Walnuts: High in omega-3 fatty acids, antioxidants, and plant-based protein, walnuts are known for their anti-inflammatory properties and may help improve brain function (18).
• Pistachios: These green nuts are an excellent source of fiber, potassium, and antioxidants. They have also been linked to weight loss and improved blood sugar control (19).
• Cashews: A good source of iron, zinc, and healthy fats, cashews are known for their ability to boost immunity and support bone health (20).
• Brazil nuts: One of the richest sources of selenium, a powerful antioxidant that supports thyroid function and may prevent cancer, Brazil nuts are also high in healthy fats and protein (21).
• Macadamia nuts: With high levels of monounsaturated fats and antioxidants, macadamia nuts have been linked to improved heart health and may help control blood sugar levels (5).

Regardless of which nut is considered “number one” in terms of health benefits, incorporating a variety of nuts into your diet can have numerous positive effects on your overall well-being.

While on the topic of healthy foods, you may be interested in our previous blog post, Are Sweet Peppers Good For You?

• What are the best 5 nuts for the brain?

The best nuts for the brain are those that provide essential nutrients and healthy fats to support cognitive function:

1. Walnuts – Walnuts are a rich source of omega-3 fatty acids, which are vital for brain health. These healthy fats help improve memory and concentration, promote better sleep, and reduce inflammation in the brain (22).
2. Almonds – Almonds contain high levels of vitamin E, an antioxidant that can protect brain cells from damage caused by free radicals. Vitamin E has also been linked to improved memory and cognition (17).
3. Cashews – Cashews are an excellent source of magnesium, which is essential for regulating nerve and muscle function. Adequate levels of magnesium have been shown to improve cognitive abilities and reduce the risk of age-related memory loss (20).
4. Pistachios – Pistachios are packed with nutrients that support brain health, including vitamin B6, thiamine, and potassium. These nuts have also been linked to improved mental alertness and focus (19).
5. Brazil Nuts – Brazil nuts are an excellent source of selenium, a mineral that can protect against oxidative stress in the brain. Selenium may also play a role in preventing age-related cognitive decline (21).

Other brain-boosting options include macadamia nuts, pecans, and hazelnuts.

• Which are healthier: almonds or macadamia nuts?

Both almonds and macadamia nuts are high in healthy fats, protein, and fiber. However, almonds contain slightly more protein and fiber than macadamias. Almonds also have higher levels of vitamin E, calcium, magnesium, and iron than macadamia nuts.

At the same time, macadamia nuts have a higher amount of monounsaturated fats, which are considered to be heart-healthy. They also contain more thiamine and manganese than almonds.

In terms of calories, both nuts have similar amounts per serving (approximately 160-200 calories per ounce). However, macadamia nuts are higher in total fat content, so they may not be the best choice for those who are watching their fat intake. However, almonds have a slightly lower fat content and may be a better option for those who are trying to limit their fat intake.

It’s difficult to say which one is definitively “healthier” as this is ultimately dependent on an individual’s specific dietary needs and preferences.

In our previous blog post, Eating Too Much Healthy Food, we discussed the concept of moderation and balance in your diet. The same applies to nuts, including almonds and macadamias. Both can be incorporated into a well-rounded diet and provide beneficial nutrients, but it’s important to consume them in moderation and consider individual dietary goals.

The Bottom Line

Macadamia nuts can help control blood sugar levels and cholesterol while minimizing oxidative stress in the body. They also contain a high concentration of many nutrients that promote good health and glowing skin. However, if you’re allergic to nuts or have diabetes or hypertension, you should avoid eating this variety. 

Monitoring your calorie intake can allow you to enjoy the foods you love in moderation. Download the BetterMe app today and get access to a calorie tracker to help you stay on top of your diet. You’ll also get a water tracker, personalized meal plans, and inclusive workouts, among other features.