Macadamia nuts are a type of nut with a high oil content obtained from macadamia trees native to Australia.
Its buttery flavor and smooth texture make it suitable for raw consumption or preparation in a wide variety of foods, from main courses to side dishes.
Macadamia nuts’ high-fat content comes from healthy monounsaturated fatty acids, which lower levels of “bad” cholesterol (LDL) and thus the risk of cardiovascular disease.
Its well-balanced components also lower the risk of developing type 2 diabetes and help those with diabetes keep their blood sugar under control.
It has a high mineral content, especially magnesium and iron, and is an excellent source of B1, copper, and manganese.
These compounds protect the body from inflammation and promote brain health.
When combined with portion control, the long-lasting satiety provided by macadamia nuts can help you maintain a healthy weight if you’re having trouble keeping your appetite in check.
Macadamia Nuts Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of macadamia nuts:
- Energy: 718 calories
- Carbs: 13.8 grams
- Sugar: 4.57 grams
- Fiber: 8.6 grams
- Protein: 7.91 grams
- Fat: 75.8 grams
- Saturated Fat: 12.1 grams
Jump to a section where you can learn more about macadamia nuts nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Macadamia Nuts
Thanks to a significant amount of specific vitamins and minerals, macadamia nuts could provide several health benefits.
Continue reading to discover the potential benefits of consuming macadamia nuts.
May Improve Normal Nerve and Brain Function
Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.
It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.
Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.
This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.
Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.
It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.
May Aid Certain Hormones Secretion
The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.
It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.
Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.
It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.
It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.
Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.
It can also support digestive processes, thus improving the absorption of nutrients in the gut.
They May Prevent Infections
Copper can support the defense mechanisms of the immune system involved in infection prevention.
It is needed by the body for several functions, including the formation of red blood cells.
Copper can also support nerve functions and improve the transmission of signals between different parts of the body.
It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.
Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.
It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.
Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.
May Improve the Formation of Red Blood Cells
Vitamin B6 or pyridoxine can help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.
Vitamin B6 can also help release sugar from the fats stored in the body to meet the need for energy supply in the future.
This action of vitamin B6 can be beneficial in the management of diabetes.
It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.
This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.
Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.
They May Reduce the Risk of Mood Disorders and Depression
Magnesium has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.
This mineral also plays a key role in improving the duration and quality of sleep.
It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.
Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.
Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.
It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.
Macadamia Nuts Nutrition Facts
Continue reading to find out the following macadamia nuts nutrition information:
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on macadamia nuts macronutrients, while reading further will give you a better understanding on each of these macronutrients.
|Carbohydrate||5% DV||13.8 g|
|Protein||16% DV||7.91 g|
|Fat||97% DV||75.8 g|
Macadamia Nuts are excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin E.
Here's the full macadamia nuts vitamin content per 100g:
|Vitamin A||0% DV||0 IU|
|Vitamin C||1% DV||1.2 mg|
|Vitamin D||0% DV||0 µg|
|Vitamin B1 (Thiamine)||100% DV||1.2 mg|
|Vitamin B2 (Riboflavin)||12% DV||0.162 mg|
|Vitamin B3 (Niacin)||15% DV||2.47 mg|
|Vitamin B5 (Pantothenic acid)||15% DV||0.758 mg|
|Vitamin B6 (Pyroxidine)||16% DV||0.275 mg|
|Vitamin B9 (Folate)||3% DV||11 µg|
|Vitamin B12 (Cobalamin)||0% DV||0 µg|
|Vitamin E||4% DV||0.54 mg|
|Vitamin K||0% DV||0 µg|
Macadamia Nuts are excellent source of Copper, Magnesium, and Manganese.
They also contain a good amount of Iron, Phosphorus, and Zinc and some Calcium, Potassium, and Selenium.
Here's the full macadamia nuts mineral content per 100g:
|Calcium||7% DV||85 mg|
|Copper||84% DV||0.756 mg|
|Fluoride||0% DV||0 mg|
|Iron||21% DV||3.69 mg|
|Magnesium||31% DV||130 mg|
|Manganese||180% DV||4.13 mg|
|Phosphorus||15% DV||188 mg|
|Potassium||8% DV||368 mg|
|Selenium||7% DV||3.6 μg|
|Sodium||0% DV||5 mg|
|Zinc||12% DV||1.3 mg|
Protein and Amino Acid Profile
Macadamia Nuts contain 7.9 g of protein per 100 g, or in other words, macadamia nuts provide 1.1 g of protein per 100 kcal.
Similarly to most other plant proteins, protein in macadamia nuts contain all nine essential amino acids, however, they are a little bit low in lysine, and methionine.
|Histidine OK||26% DV||0.195 g|
|Isoleucine OK||21% DV||0.314 g|
|Leucine OK||20% DV||0.602 g|
|Lysine Low||1% DV||0.018 g|
|Methionine Low||2% DV||0.023 g|
|Phenylalanine OK||44% DV||0.665 g|
|Threonine OK||32% DV||0.37 g|
|Tryptophan OK||22% DV||0.067 g|
|Valine OK||19% DV||0.363 g|
Around 95% of the calories in macadamia nuts are from fat. Macadamia Nuts have 75.8 grams or 97% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Macadamia Nuts fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, macadamia nuts is cholesterol free.
Macadamia Nuts do not contain trans fats. Trans fats should be kept as low as possible.
|Total Fat||97% DV||75.8 g|
|Saturated Fat||61% DV||12.1 g|
|Monounsaturated Fat||do not have a %DV||58.9 g|
|Polyunsaturated Fat||do not have a %DV||1.5 g|
|Trans Fats||do not have a %DV||0 g|
|Cholesterol||0% DV||0 mg|
8% of the calories in macadamia nuts come from carbohydrates.
Carbs in macadamia nuts are mostly fiber (62%), followed by sugars and starch.
When it comes to sugars, macadamia nuts are relatively low in sugar, containing grams of sugar per 100g.
Macadamia Nuts are a great source of fiber, and considered as a "high fiber food", as the contain 11.5 grams of fiber per serving.
According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.
Total amount of fiber in 100g of macadamia nuts is 8.6.
|Total Carbohydrate||5% DV||13.8 g|
|Dietary Fiber||31% DV||8.6 g|
|Sugars||9% DV||4.57 g|