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Macadamia nut nutrition facts

Sweet in taste, delicious and flavorful macadamia nut or Australian nut is one of the popular edible nuts packed with notable health benefiting nutrients.

Botanically, macadamia belong to the family of Proteaceae, genus: Macadamia. Scientific name: Macadamia integrifolia.

Macadamia are native to east coast rainforests of north eastern parts of Australia. They are now grown widely for their sweet, crunchy nuts in many parts of the tropical and subtropical areas of mineral rich Hawaiian islands, Middle America, Brazil and South African regions.

Macadamia trees grow to about 15 meter in height, usually reach maturity and begin to produce fruits around the age of seven.

There are about seven species of macadamia grown in their wild natural habitat however, only two of which are edible and cultivated in the horticulture farms around the world. Macadamia integrifolia has a smooth shelled nut whereas Macadamia tetraphylla produces nuts with a rough shell.

During each summer the tree bears elongated chain cream white colored flower racemes. Each fruit features 0.5 to 1 inch in diameter consisting of husk enclosing single elliptical to conical seed or kernel. The nut has smooth or rough outer surface depending upon the variety and has a tough shell. Inside edible kernel is white, has smooth surface with conical shape.

Health benefits of Macadamia nuts

  • Macadamia nuts have sweet taste and are rich source of energy, provide about 718 cal/100 g, one of the highest among nuts.

  • The nuts are packed with many contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

  • 100 g of macadamia provides 8.6 g of dietary fiber and good source of phytosterols and beta-sitosterols but contains no cholesterol.

  • Macadamia are free in gluten and, therefore are a popular ingredient in the preparation of gluten free food formulas.  These formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease.

  • The nuts are rich source of mono-unsaturated fatty like oleic acid (18:1) and palmitoleic acids (16:1). Studies suggest that monounsaturated fats in the diet help to lower total as well as LDL (bad cholesterol) and increase HDL (good cholesterol) levels in the blood. Mediterranean diet which is rich in dietary fiber, monounsaturated fatty acids and antioxidants help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

  • The nuts are excellent source of minerals such as calcium, iron, magnesium, manganese and zinc. 100 g nuts provide 3.6 mcg of selenium. Selenium is cardio-protective and an important anti-oxidant cofactor for glutathione peroxidase enzyme.

  • They are also rich in many important B-complex vitamins, vital for body functions. 100 g of nuts provide 15% of niacin, 21% of pyridoxine (vit.B-6), 100% of thiamin, and 12% of riboflavin.

  • The nuts are also containing small amounts of vitamin-C, vitamin E. Both these fat soluble vitamins are potent anti-oxidant activities which serve to protect cell membranes and DNA from harmful oxygen free radicals.

Sweet, refreshing macadamias are packed with essential minerals, vitamins and heart friendly mono-unsaturated fatty acids.

See the table below for in depth analysis of nutrients:

Macadamia nuts (Macadamia integrifolia),
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 718 Kcal 36%
Carbohydrates 13.82 g 10.5%
Protein 7.91 g 14%
Total Fat 75.77 g 253%
Cholesterol 0 mg 0%
Dietary Fiber 8.6 g 23%

Folates 11 mcg 3%
Niacin 2.473 mg 15%
Pantothenic acid 0.758 mg 15%
Pyridoxine 0.275 mg 21%
Riboflavin 0.162 mg 12%
Thiamin 1.195 mg 100%
Vitamin A 0 IU 0%
Vitamin C 1.2 mg 2%
Vitamin E 0.24 mg 1.5%

Sodium 5 mg 0%
Potassium 368 mg 8%

Calcium 85 mg 8.5%
Copper 0.756 mg 84%
Iron 3.69 mg 46%
Magnesium 130 mg 32.5%
Manganese 4.131 mg 180%
Phosphorus 188 mg 27%
Selenium 3.6 mcg 6.5%
Zinc 1.30 mg 11%

Phyto-sterols 116 mcg --
?-sitosterol 108 mcg --

Selection and storage

Macadamia are available in the markets year around. In the store, many forms of macadamia nuts are available like shelled, unshelled, salted, roasted, sweetened etc.

Buy whole “un shelled” or “with shell” nuts instead of processed ones. They are generally available in the airtight sealed packs as well as in bulk bins. Look for the nuts that feature healthy looking shell, compact, uniform in size and feel heavy in hand. The nuts should be free from cracks other than the natural split, mold, and spots and free of rancid smell.

Unshelled or with shell macadamia nuts can be placed in cool dry place for several months, whereas shelled (without the shell) kernels (nuts) should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.

Culinary uses

Raw whole Macadamia nuts are generally cut open at processing units using large sheller machines. Smaller nut shelling machine or hand held pliers usually are being used for domestic purposes.

Here are some cooking tips:

  • Macadamia are usually eaten on their own by cracking them open using nut cracker machine. They can also be enjoyed by roasting, salted or sweetened.

  • Macadamia nuts are crunchy, yet pleasantly sweet in taste and favorable aroma.

  • Macadamia blends nicely with sweet delicacies. Roasted and crushed macadamia often sprinkled over salads, desserts, particularly sundaes and other ice cream based preparations, biscuits, sweets, coated in chocolate and cakes.

  • The nuts are often sprinkled over desserts, particularly sundaes and other ice cream based recipes.

  • They are widely used in confectionery, as an addition to biscuits, sweets and cakes.

  • Macadamia butter is gluten free and rich in protein. Can be advised in gluten sensitive individuals in the preparation of sandwiches, salad dressings, sauces etc…

  • Macadamia oil has similar qualities that of olive oil and imparts delicious flavor to a wide variety of foods. It has been used in the preparations of vegetables, seafood and meat dishes.

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