Macadamia Nut
Macadamia nuts are creamy, rich nuts native to Australia, exceptionally high in monounsaturated fats and unique phytosterols that support cardiovascular and metabolic health.
Nutrition · per ~28 g serving · ≈ a small handful
- Thiamin0.33 mg28% DV
- Manganese1.2 mg50% DV
- Copper0.21 mg24% DV
- Magnesium36.4 mg9% DV
- Iron1.0 mg6% DV
- Saturated Fat3.4 g
- Sugars1.3 g
- Phytosterols~42 mg
- Omega-3 (ALA/EPA/DHA)~420 mg
- Polyphenols~42 mg
Score · 80/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese180% DV
- Thiamin100% DV
- Copper84% DV
- Magnesium31% DV
- Iron21% DV
Overview
Macadamia nuts (Macadamia integrifolia) originated in northeastern Australia and are now cultivated primarily in Hawaii and other tropical regions. These nuts possess a distinctive nutritional profile characterized by the highest monounsaturated fat content of any nut—approximately 60% of calories from monounsaturated fatty acids (MUFAs), predominantly oleic acid. This composition rivals olive oil in heart-healthy fat profiles. Macadamia nuts contain notable levels of palmitoleic acid, a rare monounsaturated omega-7 fatty acid with emerging evidence for metabolic benefits. They provide manganese, copper, thiamine, and magnesium—minerals essential for energy metabolism and bone health. The nuts contain polyphenols and tocopherols with antioxidant properties. Unlike many nuts, macadamia nuts are relatively lower in omega-6 polyunsaturated fats, making them favorable for maintaining healthy inflammatory balance. Their high fat content supports satiety and nutrient absorption of fat-soluble vitamins. Research suggests regular macadamia nut consumption correlates with improved lipid profiles, reduced cardiovascular disease risk, and enhanced insulin sensitivity, making them particularly relevant for longevity-focused nutrition strategies.
Health Benefits (5)
- Improved cholesterol profile and cardiovascular healthstrongHigh monounsaturated fat content lowers LDL cholesterol while maintaining HDL cholesterol; phytosterols competitively inhibit dietary cholesterol absorption
- Enhanced insulin sensitivity and metabolic healthmoderateMonounsaturated fats improve cellular insulin receptor function; magnesium cofactor supports glucose metabolism and mitochondrial energy production
- Reduced systemic inflammationmoderatePolyphenols and tocopherols act as antioxidants; balanced omega-6 to omega-3 ratio minimizes pro-inflammatory signaling
- Improved satiety and healthy weight managementmoderateHigh fat and protein density activates mechanoreceptors and cholecystokinin release, prolonging satiety signals to the hypothalamus
- Bone health and mineral statusemergingManganese and copper are essential cofactors for collagen cross-linking and osteoblast function; high fat content enhances vitamin K and D absorption
Food Pairings
- ·Pair with blueberries because anthocyanins enhance macadamia's polyphenol bioavailability and provide complementary antioxidants for synergistic anti-inflammatory effects
- ·Pair with dark leafy greens (spinach, kale) because macadamia's fat content significantly enhances absorption of fat-soluble vitamin K and carotenoids
- ·Pair with cacao because both contain polyphenols with similar antioxidant pathways, and macadamia fat improves cacao flavonoid absorption
- ·Pair with citrus fruits because vitamin C enhances non-heme mineral (copper, manganese) bioavailability from macadamia nuts
Practical Tips
- ·Store macadamia nuts in an airtight container in a cool, dark place or refrigerator; their high fat content makes them susceptible to oxidative rancidity—consume within 3-6 months of opening
- ·Raw macadamia nuts retain maximum polyphenol content; if roasting, use low temperatures (≤160°C/320°F) for short periods to minimize oxidative damage to delicate MUFA structures
- ·Consume 1 ounce (28g or approximately 10-12 whole nuts) daily as an optimal serving to gain cardiovascular benefits without excessive caloric intake (~200 calories per ounce)
- ·Soak whole macadamia nuts for 2-4 hours before consuming to partially reduce phytic acid content and enhance mineral bioavailability
- ·Select whole nuts over macadamia nut butter when possible; processing increases surface area and accelerates oxidation of beneficial unsaturated fats
Optimal Timing
Macadamia nuts lack significant caffeine or stimulants, making them suitable for any time of day; however, mid-morning or early afternoon consumption as a snack optimizes sustained satiety before lunch and dinner, potentially reducing overall caloric intake
Macadamia nuts are compatible with intermittent fasting protocols due to their fat composition supporting ketone production and stable energy without insulin spikes, though technically they break a strict water-only fast
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower macadamia nut is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about macadamia nut
What is macadamia nut?
Macadamia Nut is classified as a nuts & seeds. Macadamia nuts are creamy, rich nuts native to Australia, exceptionally high in monounsaturated fats and unique phytosterols that support cardiovascular and metabolic health.
Is macadamia nut healthy?
Macadamia Nut scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Thiamin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is macadamia nut high in protein?
Not particularly. A 28 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Is macadamia nut high in fiber?
Not really. A 28 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in macadamia nut?
In a 28 g serving, macadamia nut is highest in Manganese (~50% DV), Thiamin (~28% DV), Copper (~24% DV).
Is macadamia nut keto-friendly?
Yes — it fits comfortably in most keto plans. A 28 g serving has about 1.5 g of net carbs (3.9 g total minus 2.4 g fiber).
When is the best time to eat macadamia nut?
Best any time of day. Macadamia nuts lack significant caffeine or stimulants, making them suitable for any time of day; however, mid-morning or early afternoon consumption as a snack optimizes sustained satiety before lunch and dinner, potentially reducing overall caloric intake
How much macadamia nut should I eat?
A typical serving is around 28 g (~201 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating macadamia nut alongside several other nuts & seeds sources.
Is macadamia nut an allergen?
Macadamia Nut falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with macadamia nut?
Macadamia Nut pairs nicely with: Pair with blueberries because anthocyanins enhance macadamia's polyphenol bioavailability and provide complementary antioxidants for synergistic anti-inflammatory effects; Pair with dark leafy greens (spinach, kale) because macadamia's fat content significantly enhances absorption of fat-soluble vitamin K and carotenoids; Pair with cacao because both contain polyphenols with similar antioxidant pathways, and macadamia fat improves cacao flavonoid absorption; Pair with citrus fruits because vitamin C enhances non-heme mineral (copper, manganese) bioavailability from macadamia nuts.
Supplements that mirror Macadamia Nut's nutrient profile
Encyclopedia entries that supply the same signature nutrients macadamia nut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Macadamia Nut
These are the nutrients macadamia nutcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.