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Australia • 17 May 2022

Are Macadamia Nuts Good For You?Macadamia Nuts - Nutrition and Benefits

Macadamia nuts are quickly overtaking other nuts in popularity all over the world. But are they good for you? Let’s find out about macadamia nuts nutrition.

Macadamia nuts are the fastest growing crop in the world. And Australian macadamias are the most sought after. From the US to Japan, wholesalers and retailers are looking to buy more of these beautiful nuts than ever as they rush to cater to consumers who are driving this spike in the market.

Consumers today have become more aware of the benefits of nuts in a healthy eating plan, and they’re more frequently choosing macadamias to fill that spot. They’re eating them as snacks. They’re incorporating them as milk substitutes. They’re using them in their cooking and baking. And they’re making spreads, pastes and butter for smoothies, toast and more.

Despite the popularity, many people are asking the question, ‘are macadamia nuts really good for you?’ After all, the newest superfoods aren’t always what they’re cracked up to be. But when it comes to macadamia nut nutrition and macadamia nut nutritional benefits, we guarantee you won’t be disappointed.

Macadamia Nut Nutrition


There’s no doubt that macadamia nuts are delicious – the crunchy, creamy combination puts them in their own moreish sphere. But they aren’t just yummy, they’re also incredibly good for you. Macadamia nut’s nutritional benefits range from a source of excellent fat to an ally for your digestive health.

Macadamia Nutritional Facts

  • Source of Good Fat

All nuts contain good unsaturated fats that contribute to a feeling of satiation. Unlike ‘bad fats’ or saturated fats, the fats in macadamia nuts don’t increase blood glucose or insulin levels, which means you feel fuller for longer.

Even better, the macadamia nut contains Omega 7. In fact, it’s one of the few plants that does so. And Omega 7 is proving to be a powerhouse when it comes to health. It promotes heart, bone and brain health, supports liver health, inhibits inflammation, boots collagen production (which we need for healthy hair, skin and nails), helps fat metabolise and inhibits the size and overall amount of fat cells. It even encourages healthy eye lubrication and tear production. An amazing array of benefits!

  • High in Antioxidants

When it comes to macadamia nut nutrition, antioxidants are high on the list. Antioxidants protect your cells against free radicals, which can play a role in causing cancer, heart disease and other diseases. And macadamia nuts are high in antioxidants, supporting your body’s fight against inflammation and reducing damage on a cellular level.

  • Protect Against Disease

Macadamia nuts also contain a form of vitamin E called tocotrienol. Studies show that tocotrienols may help protect against some types of cancer and brain diseases. They also support your body against cardiovascular diseases, neurodegeneration and oxidative stress and help support your natural immunity functions.

  • Aids in Digestion

Macadamias are a great source of fibre and contain about 2grams of fibre per 30g serving. This amount of fibre is about what you’d get in a slice of wholemeal bread. But nuts have so many other benefits; they’re a great solution to boosting overall health.

  • Curbs Your Appetite

Another fantastic macadamia nut benefit, particularly when you’re looking to lose a few kgs, is that they help curb your appetite by making you feel full for longer. Studies show that tree nuts protect against weight gain and are also associated with weight loss (despite being a delicious, dense food).

  • Keeps You Leaner

Eating macadamia nuts has also been proven to keep you leaner. Researchers found that eating tree nuts lowers the weight and fat percentage around the abdomen, keeping those who indulged more fit and slim.

  • Source of Vitamins and Minerals

Macadamia nuts are really a powerhouse when it comes to vitamins and minerals. A handful of macadamias (around 30g) gives you:

– Vitamin B1 – supports heart function and the nervous system

– Magnesium – supports nerve and muscle function, bone strength, electrolyte balance

– Manganese – provides bone health and metabolism support

– Niacin – provides a healthy nervous system

– Iron – supports healthy blood and energy levels

– Copper – supports a strong immune system and healthy skin and hair

Macadamia Nutrition Facts and Myths

Of course, many people still worry about macadamia nut nutrition. Let’s answer some of these common concerns.

 Too Fatty

One of the questions people often ask is ‘how much fat is in macadamia nuts’? While it’s true that nuts – including macadamia nuts – contain fats, these are the kinds of fats that our bodies need. Good unsaturated fats don’t cause havoc on our blood glucose and insulin levels. And with Omega 7 to boot, macadamias are an excellent choice for a healthy diet.

When it comes to macadamia milk nutrition, many people wonder if it’s still a source of health benefits despite being processed. In terms of macadamia milk’s nutritional value, one cup has around 50 calories, 4g of fat, 1g of protein and 1g of carbs. Compare this with cow’s milk, which has 120 calories, 5g of fat, 8g of protein and 12g of carbs. Plus, macadamia milk still contains a massive amount of health benefits and provides calcium, vitamin D and vitamin E.

Too Oily

Questions abound about macadamia nut oil nutrition. Are macadamia nuts too oily to be healthy?

Science shows that the macadamia oil has up to 80% monounsaturated fatty acid and is the primary source of palmitoleic acid. These are incredible at reducing inflammation and improving metabolism. So, macadamia nut oil is a hugely important source of good dietary fat.

Macadamia Nuts – Popular and Good for You

If you haven’t jumped on the macadamia nut bandwagon yet, it might be a good time. Demand is growing, and it doesn’t look like it’ll be slowing down anytime soon! Keen to know more about macadamia nut nutrition or how to pass that information along to your customers? Get in touch with our team today!?