Are Macadamia Nuts Good for You? 5 Health Benefits

Macadamia nuts may not be everyday pantry staples like some other nuts, but their creamy, mild flavor offers a welcome change from the usual selection. Macadamia nuts originated in Australia, but they’re a popular crop in Hawaii and other areas worldwide.

“These tree nuts are known for their silky texture and high fat content,” says registered dietitian Julia Zumpano, RD, LD. “They’re full of healthy fats, fiber and other beneficial nutrients.”

Macadamia nuts nutrition information

A 1-ounce serving of macadamia nuts (about 10 to 12 nuts) contains:

• 204 calories
• 3.9 grams of carbohydrates
• 0 grams of cholesterol
• 21.5 grams of fat
• 2.4 grams of fiber
• 2.2 grams of protein

One ounce of macadamia nuts also provides these vitamins and minerals:

• 1.2 milligrams of manganese (51% daily value or DV)
• 0.34 milligrams of thiamine
• 0.21 milligrams of copper

Are macadamia nuts healthy?

“A single food can’t prevent or cure a disease, but macadamia nuts have nutrients that are great for your bones, heart and metabolic health,” says Zumpano. “They’re full of healthy fats and antioxidants.”

Zumpano shares five top macadamia nut benefits.

1. Supports heart health

“Macadamia nuts are an excellent addition to a heart-healthy diet,” says Zumpano. “They contain polyphenols and monounsaturated fats — healthy fats that may reduce the risk of developing coronary artery disease (CAD) in people living with high cholesterol.”

High cholesterol is one of the primary risk factors for peripheral artery disease (PAD), stroke and other cardiovascular conditions. Studies show that macadamia nuts can lower your risk of cardiovascular disease and help lower total cholesterol and LDL (“bad”) cholesterol.

2. Protects your body from disease

Antioxidants neutralize damage caused by too many free radicals in your body. It’s healthy to have some free radicals, but if levels go unchecked, they can wreak health havoc. They cause oxidative stress throughout your body that may lead to damaging inflammation.

Your body makes some antioxidants, but you get most of what you need from food. Macadamia nuts supply several potent antioxidants, like:

• Copper
• Flavonoids
• Manganese
• Selenium
• Vitamin E

Antioxidants are anti-inflammatory, and the flavonoids in macadamia nuts have powerful inflammation-lowering properties. Antioxidants can also help reduce your risk of heart disease and other conditions, including:

• Accelerated aging
• Alzheimer’s disease
• Arthritis
• Respiratory diseases
• Vision problems

3. Helps prevent and manage Type 2 diabetes

Elevated blood sugar or Type 2 diabetes harms organs, nerves and other areas of your body.

“Diabetes raises your risk of heart disease and may lead to serious complications like blindness and kidney failure,” shares Zumpano. “It’s also associated with a higher risk of dementia, heart attack and stroke.”

Preventing high blood sugar (or managing blood sugar well if you have diabetes) is one of the best things you can do for your health. Research shows that eating plenty of monounsaturated fats — found in macadamia nuts — reduces the risk of complications from Type 2 diabetes.

4. Builds healthy bones

“When we think of bone health, we usually think of calcium,” notes Zumpano. “However, calcium is just one of the nutrients your body needs to build and maintain strong bones.”

Bone health nutrients in macadamia nuts include:

• Magnesium: Helps many bone-building enzymes function properly
• Manganese: Necessary for enzymes that activate bone growth and repair
• Phosphorus: Combines with calcium to build strong bones and prevent osteoporosis

5. Prevents weight gain

“Macadamia nuts provide protein, fiber and healthy fats, all of which help you stay full and can prevent overeating,” says Zumpano. “These nutrients move more slowly through your digestive system than sugars and carbs. They keep your blood sugar from spiking, which also helps you feel full.”

Side effects of macadamia nuts

“The most serious potential side effect of macadamia nuts is an allergic reaction,” says Zumpano. “If you have known tree nut allergies, you should avoid macadamia nuts.”

And if you’re watching your calorie intake, keep an eye on your macadamia nut serving sizes. These nuts are packed with healthy fats, but this makes them calorie-dense. Just a dozen nuts contain around 200 calories, so they may be better as a topping on other foods instead of a standalone snack.

Another reason to eat them in moderation: They’re pricey compared with other nuts.

How to use macadamia nuts?

Macadamia nuts hold up well when cooked, and they’re a delicious substitute for other nuts in cookies, brownies and other baked goods. You can crush them and sprinkle them on salads or try them blended into a protein-rich creamy garlic dressing.