1 serving (28 grams) contains 204 calories, 2.0 grams of protein, 21.0 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
816 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84 g | 107% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 16 g | 5% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 4 g | ||
| protein | 8 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 4 mg | 22% | |
| Potassium | 412 mg | 8% | |
* 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 Raw macadamia nuts
Macadamia nuts are creamy, rich nuts native to Australia, where they have been a part of Indigenous cuisine for thousands of years. Today, macadamia nuts are cultivated globally, including in Hawaii, South Africa, and Latin America. They are a calorie-dense food rich in healthy monounsaturated fats, providing about 718 calories and 76 grams of fat per 100 grams. They also deliver essential nutrients like manganese, thiamine (B1), and magnesium while being low in carbohydrates and sugar. With their delightful buttery flavor, macadamia nuts are versatile in both sweet and savory dishes, as well as enjoyed raw as a healthy snack.
Health Benefits
- Supports heart health with high levels of monounsaturated fats, which can help reduce bad LDL cholesterol and increase good HDL cholesterol.
- Rich in manganese, a nutrient important for bone health and metabolism, with 100 grams providing 195% of the recommended daily intake.
- Contains thiamine (B1), essential for converting food into energy and supporting nervous system function, offering 32% of the daily need per 100 grams.
- Offers antioxidants such as tocotrienols, which help protect cells from oxidative damage associated with aging and chronic diseases.
- Low in carbohydrates and sugar, making them suitable for individuals monitoring blood sugar or following a low-carb or ketogenic diet.
Dietary Considerations
Selection and Storage
Store raw macadamia nuts in an airtight container in a cool, dry place. For extended freshness, refrigerate or freeze them to prevent the oils from becoming rancid.
Common Questions About Raw macadamia nuts Nutrition
Are raw macadamia nuts high in protein?
Raw macadamia nuts contain about 2 grams of protein per 1-ounce serving. While they are not a significant source of protein compared to other nuts, they provide healthy fats and essential minerals like magnesium and manganese.
Can I eat raw macadamia nuts on a keto diet?
Yes, raw macadamia nuts are an excellent choice for a keto diet as they are low in carbohydrates, with only 1 gram of net carbs per 1-ounce serving, and high in healthy fats, providing around 21 grams of fat per serving.
What are the health benefits of eating raw macadamia nuts?
Raw macadamia nuts are rich in monounsaturated fats, which can support heart health and reduce bad cholesterol levels. They also provide antioxidants, fiber, and vitamins such as thiamin (Vitamin B1), which help boost energy and support overall wellness. However, they are calorie-dense and should be eaten in moderation.
What is a recommended portion size for raw macadamia nuts?
A recommended portion size for raw macadamia nuts is about 1 ounce or approximately 10-12 nuts. This serving provides around 200 calories, making it a satisfying snack that fits within a balanced diet.
How do raw macadamia nuts compare to roasted macadamia nuts?
Raw macadamia nuts are minimally processed and retain more of their natural nutrients compared to roasted macadamia nuts. Roasting can alter the fat composition slightly and may add sodium or oils depending on the preparation, making raw varieties preferable for those seeking pure nutrition.
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.
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.
