Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy are macadamia nuts?

Are macadamia nuts healthy? Yes, in moderate portions. Macadamia nuts score 17/100 on the HowHealthyIs Score: 100 g provide 718 kcal, 130 mg magnesium and 8.6 g fiber. Macadamias are the most calorie-dense common nut, with mostly monounsaturated fat and little protein. Source: USDA FoodData Central.

  • High in fiber
  • High in magnesium
  • High in saturated fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Macadamia nuts rank higher than 17% of them.

Counts in favor (% daily value per 100 kcal)

  • Magnesium4%
  • Fiber4%
  • Iron3%
  • Protein2%
  • Potassium1%
  • Calcium1%
  • Vitamin E1%
  • Vitamin C0%
  • Vitamin A0%

Counts against

  • Saturated fat8%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 16 minus 8 = 8. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in macadamia nuts?

Calories201kcal
Protein2.2g
Carbohydrates3.9g
Fat21g
Fiber2.4g
Sugars1.3g
Nutrition facts for macadamia nuts. Per 100 g and for the selected portion (28 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories718 kcal201 kcal
Protein7.9 g2.2 g4%
Carbohydrates14 g3.9 g1%
Fiber8.6 g2.4 g9%
Sugars4.6 g1.3 g
Added sugars0 g0 g0%
Fat76 g21 g27%
Saturated fat12 g3.4 g17%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C1.2 mg0.3 mg0%
Vitamin E0.5 mg0.2 mg1%
Minerals
Calcium85 mg24 mg2%
Iron3.7 mg1 mg6%
Potassium368 mg103 mg2%
Magnesium130 mg36 mg9%
Sodium5 mg1.4 mg0%

Source: USDA FoodData Central, "Nuts, macadamia nuts, raw" (FDC 170178). Values rounded.

Why are macadamia nuts good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use them

  • Small amounts in baking
  • Salads

What should you watch out for?

  • Very calorie-dense. Toxic to dogs.

Which nuts and seeds score higher?

Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.

Walnuts

654 kcal per 100 g

23

High in fiber, High in magnesium

Brazil nuts

659 kcal per 100 g

28

High in fiber, High in magnesium

Cashews

553 kcal per 100 g

32

High in magnesium, High in iron

How do macadamia nuts compare?

Common questions about macadamia nuts

How many calories are in macadamia nuts?
100 g of macadamia nuts has 718 kcal. A typical portion, 1 oz (10-12 nuts) (28 g), has about 201 kcal.
How much protein is in macadamia nuts?
Macadamia nuts have 7.9 g of protein per 100 g, or about 2.2 g in 1 oz (10-12 nuts).
Are macadamia nuts good for weight loss?
Macadamia nuts are fairly calorie-dense (718 kcal per 100 g), so portion size matters more than the food itself. 1 oz (10-12 nuts) is about 201 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Nuts, macadamia nuts, raw", FDC ID 170178. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Nuts & seeds ranked, foods high in magnesium.