scored 73/100
Macadamia nuts are creamy, rich nuts native to Australia, exceptionally high in monounsaturated fats and unique phytosterols that support cardiovascular and metabolic health.
1.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 73.
Less a 0.5 anti-nutrient penalty.
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.
High monounsaturated fat content lowers LDL cholesterol while maintaining HDL cholesterol; phytosterols competitively inhibit dietary cholesterol absorption
Monounsaturated fats improve cellular insulin receptor function; magnesium cofactor supports glucose metabolism and mitochondrial energy production
Polyphenols and tocopherols act as antioxidants; balanced omega-6 to omega-3 ratio minimizes pro-inflammatory signaling
High fat and protein density activates mechanoreceptors and cholecystokinin release, prolonging satiety signals to the hypothalamus
Manganese and copper are essential cofactors for collagen cross-linking and osteoblast function; high fat content enhances vitamin K and D absorption
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
Fasting-compatible
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
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.
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.
Macadamia Nut scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Thiamin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Not really. A 28 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
In a 28 g serving, macadamia nut is highest in Manganese (~50% DV), Thiamin (~28% DV), Copper (~24% DV), Vitamin B6 (~12% DV).
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).
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
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients macadamia nut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.