1 serving (28 grams) contains 200 calories, 2.2 grams of protein, 21.3 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
945.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.5 g | 128% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 466.0 mg | 20% | |
| Total Carbohydrates | 16.9 g | 6% | |
| Dietary Fiber | 10.6 g | 37% | |
| Sugars | 5.5 g | ||
| protein | 10.3 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 92.4 mg | 7% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 479.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Macadamia nuts
Macadamia nuts are creamy, buttery nuts native to Australia but now cultivated in several tropical regions, such as Hawaii and South Africa. They are commonly used in both sweet and savory dishes, including baked goods, salads, and nut butters. Macadamia nuts are high in healthy monounsaturated fats, providing about 78% of their total fat content. They are also a source of essential nutrients, including manganese, thiamine (vitamin B1), and magnesium. A 1-ounce serving (approximately 10-12 raw kernels) provides about 200 calories, 2 grams of protein, 21 grams of fat, and 4 grams of carbohydrates, including 2 grams of fiber. Due to their unique nutritional profile, macadamia nuts are considered a healthy snack or ingredient when consumed in moderation.
Health Benefits
- Promotes heart health due to the high content of monounsaturated fats, which can help reduce LDL cholesterol levels.
- Supports metabolic processes and bone health, as macadamia nuts are an excellent source of manganese, offering 58% of the RDI in a 1-ounce serving.
- Provides antioxidant protection with the presence of vitamin E and tocotrienols, compounds that may protect cells from oxidative damage.
Dietary Considerations
Selection and Storage
Store macadamia nuts in an airtight container in a cool, dry place. For extended freshness, refrigerate or freeze them, as their high fat content makes them prone to rancidity.
Common Questions About Macadamia nuts Nutrition
Are macadamia nuts high in protein?
Macadamia nuts are not particularly high in protein compared to other nuts. A 1-ounce (28-gram) serving contains about 2 grams of protein. While they are rich in healthy fats and other nutrients, they may not be the best choice if you're specifically looking to boost your protein intake.
Can I eat macadamia nuts on a keto diet?
Yes, macadamia nuts are an excellent choice for a keto diet. They are low in carbohydrates, with only 4 grams of total carbs and 2 grams of net carbs per 1-ounce (28-gram) serving, and high in healthy fats, providing about 21 grams of fat per serving.
What are the health benefits and concerns of eating macadamia nuts?
Macadamia nuts are rich in monounsaturated fats, which promote heart health by reducing bad cholesterol (LDL). They are also a good source of antioxidants, manganese, and fiber. However, they are calorie-dense, providing about 200 calories per ounce, so portion control is important to avoid excessive calorie intake.
How many macadamia nuts should I eat per day?
A healthy serving size of macadamia nuts is about 1 ounce, or approximately 10-12 whole nuts. This portion provides around 200 calories, making it a satisfying and nutrient-dense snack without overloading on calories.
How do macadamia nuts compare to almonds in terms of nutrition?
Macadamia nuts are higher in calories and fat, with around 200 calories and 21 grams of fat per ounce, compared to almonds' 164 calories and 14 grams of fat. However, almonds contain more protein (6 grams versus 2 grams) and are higher in fiber and vitamin E, making them more protein-oriented, whereas macadamias are richer in monounsaturated fats.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Macadamia nuts DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Health Effects of Macadamia Nuts: Review of Current ResearchNutrients JournalPeer-reviewed article summarizing the health benefits and nutrient composition of macadamia nuts based on recent research.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
