With their rich, buttery flavor, macadamia nuts are a natural choice for treats like cookies and pies. But this tropical nut might be healthier than you think.
“Macadamia nuts contain nutrients like fiber, unsaturated fatty acids, and antioxidants,” says Qianzhi Jiang, PhD, RD, a registered dietitian in Boston. Emerging evidence suggests that these and other nutrients in macadamia nuts could support health in many ways.
Here’s a look at the potential health benefits of these creamy nuts. Plus, nutritious ways to include them in your diet.
Macadamia Nut Nutrition Facts
Here’s a closer look at the nutrition facts for a 1-ounce serving of whole macadamia nuts (about 10 to 12).
Calories: 204
Total fat: 21.5 grams (g)
Saturated fat: 3.4 g
Trans fat: 0 g
Cholesterol: 0 milligrams (mg)
Sodium: 1.4 mg
Total carbohydrate: 3.9 g
Dietary fiber: 2.4 g
Total sugars: 1.3 g
Protein: 2.2 g
Vitamin D: 0 micrograms (mcg)
Vitamin C: 0.3 mg
Calcium: 24 mg
Iron: 1.1 mg
Potassium: 104 mg
5 Possible Health Benefits of Macadamia Nuts You Should Know About
While research on macadamia nums is somewhat limited, studies indicate they may have health benefits. Here are five.
1. Macadamia Nuts May Promote Heart Health
“Macadamia nuts are rich in healthy fats that make them a valuable addition to a heart-healthy diet,” says Katherine Brooking, RD, a New York City–based registered dietitian. In fact, macadamia nuts contain the highest levels of monounsaturated fats of any nut, primarily in the form of omega-9 and omega-7 fatty acids, she notes.
A small study of 35 people with obesity found thats an extra 15 percent of calories from daily macadamia nut consumption for eight weeks resulted in lower cholesterol levels, even when participants did not alter their saturated fat intake from other foods. Total cholesterol was reduced by 2.1 percent, while LDL cholesterol fell by 4 percent.
Macadamia nuts also provide the better-known omega-3 and omega-6 fats. “While both types are essential, modern diets tend to be disproportionately high in omega-6,” Brooking says.
The mild, dessert-like nuts also contain antioxidants (beneficial substances that protect cells from damage caused by harmful substances known as free radicals), which may have a positive effect on the cardiovascular system.
“The antioxidants found in macadamias, including vitamin E, flavonoids, and polyphenols, are also beneficial, as they are associated with reduced inflammation and a lower risk of chronic diseases, such as cardiovascular disease,” Brooking says.
2. Macadamia Nuts May Help Control Blood Sugar
Thanks to their low-carb status, macadamia nuts may be a good choice for people with blood sugar concerns. In fact, macadamia nuts contain fewer carbohydrates than other nuts — about 4 g per ounce versus 6 g per ounce of almonds. Moreover, 2.4 g of those carbs come from slow-digesting fiber. “As a result, [macadamia nuts] do not cause a sharp rise in blood sugar,” Brooking says.
“Frequent blood sugar spikes can trigger inflammation and oxidative stress in the body,” Brooking continues. Oxidative stress occurs when there’s an excess of harmful free radicals, causing inflammation. So, adding macadamia nuts to your diet may be a good idea even if you don’t struggle with blood sugar control.
One study found that nuts, including macadamias, might even have a potential role in the prevention and management of type 2 diabetes. Researchers believe the nuts’ fiber content may help prevent and manage type 2 diabetes by balancing blood sugar and replacing saturated fats and carbohydrates with unsaturated fats.
3. Macadamia Nuts May Reduce Inflammation
Inflammation is linked to chronic diseases like type 2 diabetes, heart disease, and arthritis. The more you can quell inflammation with your food choices, the lower your risk of developing a chronic condition.
Macadamia nuts may help. “Macadamia nuts are very high in flavonoids, which are a class of antioxidants that have been linked to reduced inflammation,” Dr. Jiang explains.
Research suggests that roasted macadamia nuts may be especially rich in antioxidants. One study found that roasted macadamias contained 25 percent more polyphenols than raw macadamias. It may be that the roasting process concentrates their polyphenols, the researchers surmised.
Jiang says the nuts’ monounsaturated fat content could also stamp out inflammation by lowering LDL cholesterol.
4. Macadamia Nuts May Help With Weight Management
While macadamia nuts are relatively high in calories (204 per ounce) and fat (21.5 g per ounce), they don’t necessarily cause weight gain, especially if you keep portions moderate. In the above study in people with obesity, the addition of 15 percent of calories from daily macadamia nut consumption corresponded with no changes in weight, body mass index (BMI, which calculates body fat by comparing height to weight), waist circumference, or body fat percentage.
Other research revealed that when conventional snack foods like chips were replaced with nuts it often led to decreases in body fat. “In moderation, the protein and fiber in macadamias can help keep you full for longer, which can help with weight loss,” Brooking explains.
5. Macadamia Nuts May Enhance Gut Health
The fiber content of macadamia nuts may support a healthy gut. Each serving contains 2.4 g of fiber (nearly 10 percent of recommended daily intake for women and 6 percent for men). Getting more fiber in your diet can promote healthy bowel habits, prevent bloating, and feed good gut bacteria.
Fiber isn’t the only nutrient in macadamias that promotes gut health. Unsaturated fatty acids like oleic acid and antioxidants like polyphenols contribute to the production of short-chain fatty acids like butyrate in the gut. Short-chain fatty acids help create a healthy environment for gut bacteria and may reduce gut inflammation, Jiang says.
“Although other tree nuts have been studied more thoroughly, we can predict that macadamia nuts also carry the potential to promote gut health, as they share many similar nutritional features,” she adds.
How to Incorporate Macadamia Nuts Into Your Lifestyle
Integrating macadamia nuts into your diet is as easy as it is delicious. Try these simple tips.
Practical Tips on Consuming Macadamia Nuts
While macadamia nuts can be part of a healthy diet, it’s important to eat them in moderation because of their high-calorie count. “A small amount can go a long way,” Brooking says. “About 10 to 12 nuts will provide a satisfying snack with approximately 200 calories.”
Instead of eating them directly out of the package, count out a serving and eat it out of a separate dish.
Or, reserve macadamia nuts as a topping for other dishes to keep intake in check, Brooking suggests.
Ways to Eat Them
Macadamia nuts are a perfect fit for many recipes. Brooking recommends adding these buttery nuts to granola, trail mix, cereal, oatmeal, yogurt, salads, or even soups. “I love to pair them with fruit or a few slices of cheese for a midday snack,” she says.
Or, enjoy macadamias in a classic, antioxidant-rich dessert. “One of my favorite snacks is dark chocolate-covered macadamia nuts,” Jiang says. If you make these yourself, opt for dark chocolate to ensure higher antioxidant levels and lower sugar. You can also crush a few nuts and sprinkle them on top of a sweet treat, such as a sundae.
The Takeaway
Macadamia nuts are a rich, buttery type of nut that contains fiber, protein, antioxidants, and healthy fats.
When consumed in moderation, macadamia nuts may offer several health benefits, including lower cholesterol levels, reduced inflammation, improved blood sugar control and weight management, and enhanced digestive health.
Macadamia nuts are calorie-dense, containing about 200 calories per ounce. Keep intake in check by counting out 10 to 12 nuts and serving them in a separate dish.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Weir NL et al. Circulating Omega-7 Fatty Acids Are Differentially Related to Metabolic Dysfunction and Incident Type II Diabetes: The Multi-Ethnic Study of Atherosclerosis (MESA). Diabetes & Metabolism. November 2019.
Jones JL et al. Macadamia Nut Effects on Cardiometabolic Risk Factors: A Randomised Trial. Journal of Nutritional Science. May 2023.
Stankovic S et al. Plant Polyphenols as Heart’s Best Friends: From Health Properties, to Cellular Effects, to Molecular Mechanisms of Action. International Journal of Molecular Sciences. December 2024.
Nishi SK et al. Nuts in the Prevention and Management of Type 2 Diabetes. Nutrients. February 2023.
Al-Khayri JM et al. Flavonoids as Potential Anti-Inflammatory Molecules: A Review. Molecules. May 2022.
Tu X et al. A comprehensive study of raw and roasted macadamia nuts: Lipid profile, physicochemical, nutritional, and sensory properties. Food Science & Nutrition. January 2021.
Jukema RA et al. Lipoprotein Cholesterol Induce Inflammation? If So, Does It Matter? Current Insights and Future Perspectives for Novel Therapies. BMC Medicine. November 2019.
Guarneiri LL et al. Intake of Nuts or Nut Products Does Not Lead to Weight Gain, Independent of Dietary Substitution Instructions: A Systematic Review and Meta-Analysis of Randomized Trials. Advances in Nutrition. March 2021.
Schlörmann W et al. In Vitro Fermentation of Nuts Results in the Formation of Butyrate and C9,T11 Conjugated Linoleic Acid as Chemopreventive Metabolites. European Journal of Nutrition. September 2016.
Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.
Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.
Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.
She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.
Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for TheWashington Post, Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics.
