If you love macadamia nuts you might choose this variety over almonds or walnuts. But are macadamia nuts healthy? The fat and calories in macadamia nuts might tempt you to avoid them. But this crunchy, smooth nut provides some health benefits.
Macadamia nuts are kernels that are produced by the macadamia nut tree, originally from Australia but now found in many parts of the world, including Hawaii. The nuts have a hard outer shell that is removed before the nuts are processed. Often, the nuts are roasted or fried in oil. Macadamia nuts are sold as a snack food, widely used in baking and used to flavor products like ice cream.
The nutrition data provided on the label is for raw macadamia nuts. If the nuts are processed or cooked with oil or if other ingredients are added the nutrition data will change.
- A single one-ounce serving of roasted, salted macadamia nuts provides 235 calories, 25 grams of fat, 3.5 grams of saturated fat, 100 milligrams of sodium, 4 grams of carbohydrate, 3 grams of dietary fiber, 1 gram of sugar, and 2 grams of protein.
- A single two-ounce serving of chocolate covered macadamia nuts provides 320 calories, 26 grams of fat, 6 grams of saturated fat, 0 milligrams of sodium, 26 grams of carbohydrate, 3 grams of dietary fiber, 21 grams of sugar and 3 grams of protein.
A single one-ounce serving of nut snack mix containing macadamia nuts provides 167 calories, 11 grams of fat, 1 gram of saturated fat, 202 milligrams of sodium, 13 grams of carbohydrate, 2 grams of dietary fiber, 3 grams of sugar and 6 grams of protein.
- One ounce of macadamia nut flour that is sometimes used as a gluten-free starch substitute provides 205 calories, 21 grams of fat, 3 grams of saturated fat, 7 milligrams of sodium, 4 grams of carbohydrate, 3 grams of dietary fiber, 1 gram of sugar and 2 grams of protein.
Macadamia Nut Calories and Nutrition
|Macadamia Nut Nutrition Facts|
|Serving Size 1 oz (10-12 kernels) (28 g)|
|Per Serving||% Daily Value*|
|Calories from Fat 193|
|Total Fat 21.4g||33%|
|Saturated Fat 3.4g||17%|
|Polyunsaturated Fat 0.4g|
|Monounsaturated Fat 16.7g|
|Dietary Fiber 2.4g||10%|
|Vitamin A 0% · Vitamin C 1%|
|Calcium 2% · Iron 6%|
When you buy nut blends or nut mixes, the nuts may be roasted in oil or seasoned with high sodium products. The result is that you may consume far more fat or sodium than you expect.
Can nuts be part of a weight loss diet?
Nuts can make a smart snack if you are trying to lose weight. The protein and fiber in nuts may help you to feel full and satisfied so you don’t eat again soon after your meal.
How to Store Macadamia Nuts
The best way to store nuts is to keep them in an airtight container at room temperature. They should stay fresh for about three months. If you keep them in the refrigerator they should stay fresh for up to six months and if you freeze them you can use them for about one year.
Macadamia Nut Recipes
Macadamia nuts can be used in savory or sweet foods. If you like to cook or bake, try one of these recipes to take advantage of macadamia nut nutrition.