Kelsey is a Registered Dietitian Nutritionist who has worked with 500+ clients to help them achieve their health and nutrition goals.
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.
According to the USDA, 1 ounce (28 grams) of raw macadamia nuts contains the following nutrients (9):
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.
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).
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).
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).
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
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:
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).
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.
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).
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).
Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!
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).
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.
Macadamia nuts contain magnesium, which is a stress-relieving mineral your body needs to stay calm and relaxed even when you feel overwhelmed (7).
Anyone with nut allergies should avoid these nuts. Despite being a rich source of nutrients, they can have the following side effects:
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).
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
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.
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:
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?
The best nuts for the brain are those that provide essential nutrients and healthy fats to support cognitive function:
Other brain-boosting options include macadamia nuts, pecans, and hazelnuts.
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.
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.