Are Macadamia Nuts Healthy?

You may know macadamia nuts as a star ingredient in cookies and brownies. Their rich, buttery flavor and creamy texture make them the perfect addition to all kinds of baked goods. But are macadamia nuts actually nutritious? Do they deserve a spot in your diet?

Let’s take a look at some of macadamia nuts’ health benefits. 

Antioxidants

All tree nuts, including macadamia nuts, contain plant compounds like carotenoids, phenolic acids, and flavonoids. These compounds have antioxidant and anti-inflammatory properties that can help reduce your risk of developing chronic conditions like heart disease, diabetes, and cancers.

Roasted macadamia nuts may have even more of these plant compounds than raw ones. In one study, macadamia nuts’ antioxidant content increased by nearly 26% after roasting. This is because roasting breaks open the structures in macadamia nuts that store oil and protein. This makes the nutrients easier for your body to absorb.

Support for heart health

Like all nuts, macadamia nuts contain fiber and healthy fats. They’re also high in phytosterols, which are plant-based compounds that are similar to cholesterol. This combination of nutrients may lower your risk of heart disease. 

Macadamia nuts are particularly high in monounsaturated fats — a type of fat that can help maintain or increase your HDL (high-density lipoprotein) “good” cholesterol. These fats may also help lower LDL (low-density lipoprotein) “bad” cholesterol. 

One small study looked at people who ate a serving of macadamia nuts daily. After 8 weeks, their total cholesterol dropped by about 2%. Their LDL or “bad” cholesterol went down even more — by 4%. Reducing total and LDL cholesterol is key for lowering your risk of heart disease and stroke.

Support for gut health

Macadamia nuts can benefit gut health in a few different ways. 

They contain prebiotics, which are a specific type of fiber that helps feed the beneficial bacteria in your gut. Having the right balance of good bacteria in the microbiome helps keep the “bad bacteria” in check.

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• What are the highest-protein nuts? Nuts alone are unlikely to fill your daily protein needs, but they can contribute. Almonds and peanuts are among the nuts with the most protein.

• The most heart-healthy nuts: All nuts are nutritious and can help lower your risk of heart disease. But some nuts may be better than others at supporting your heart. 

• Plant-based proteins: You don’t need to eat animal products to meet your protein requirements. But your diet should include a variety of plant-based proteins.

And the fiber in macadamia nuts supports digestion by: 

• Moving food efficiently through your digestive tract

• Helping you have regular, easy-to-pass stools

• Maintaining a healthy mucus layer in your gut

• Helping you absorb minerals 

Macadamia nuts nutrition

Below are the nutrients in a 1 oz serving of raw macadamia nuts. Percentages are based on the daily value (DV), or how much of a nutrient you’re recommended to eat per day: 

• Calories: 204

• Carbohydrates (total): 3.9 g

• Fat: 21.5 g (3.4 g from saturated fat)

• Fiber: 2.4 g

• Potassium: 104.5 mg (2% DV)

• Protein: 2.2 g

The chart below shows how 1 oz of raw macadamia nuts stacks up nutritionally against some other nuts. 

What are the disadvantages of macadamia nuts? 

Macadamia nuts are high in fat. Most of their fat is nutritious unsaturated fat. Still, the high fat content means macadamia nuts are also higher in calories than other nuts. 

Macadamia nuts are also lower in protein than other nuts. And slightly lower in fiber, too. Less fiber and protein may make macadamia nuts less filling. So try to pay attention to serving sizes. A standard serving size for nuts is 1 oz, which is approximately one small handful.

How to choose macadamia nuts

When you’re buying macadamia nuts, try to look for those that are: 

• Roasted (for maximum antioxidant benefits) or raw 

• Low in sodium (a good rule of thumb is to try to find nuts with less than 180 mg of sodium per ounce, which is about 4% to 8% of the DV for sodium)

• Free of sugar

If you’re buying macadamia nuts as part of a trail mix, try to avoid mixes that have chocolate chips, sweetened yogurt pieces, or sweetened dried fruits.

How to use macadamia nuts

Thanks to their rich, buttery flavor and smooth texture, macadamia nuts are highly versatile. You can snack on a handful as-is, or use macadamia nuts as an ingredient in recipes. Try:

• Blending them into a smoothie for added protein, fiber, and fat

• Adding them to homemade trail mix

• Mixing them into batter for white chocolate-chip cookies or other baked goods

• Roasting them with herbs

• Sprinkling them onto salad or soup as “croutons”

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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