10 Health and Nutrition Benefits of Macadamia Nuts
Lower Your Risk of Cardiovascular Disease
Health Benefits of Macadamia Nuts
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Vitamin C 0%
- Iron 6%
- Vitamin B6 0%
- Magnesium 0%
- Calcium 2%
- Vitamin D 0%
- Cobalamin 0%
- Vitamin A 0%
Macadamia nuts are a tree nut native to Australia, but now are grown in different areas of the world, including Hawaii and parts of Latin America, Asia, and Africa. Macadamia nuts have a mild, butter-like flavor.
Macadamia nuts can be eaten raw or used in recipes. While high in fat, macadamia nuts contain primarily monounsaturated fat, which is the heart-healthy type of fat that can help reduce your risk of heart disease and type 2 diabetes.
Health Benefits
Interest in the health benefits of all nuts, including macadamia nuts, continues to grow. While nuts were often avoided in the past because of their high-fat content, research shows that all nuts offer various health benefits, especially when eaten daily in moderation.
There is increasing evidence that nuts, such as macadamia nuts, can help lower your LDL cholesterol (“bad cholesterol”) levels, reduce inflammation associated with heart disease, and improve the health of your arteries. The antioxidants and flavonoids in macadamia nuts also help fight inflammation and reduce cellular damage. They also contain tocotrienols (a form of vitamin E), which may help protect against some types of cancer and brain diseases.
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In addition, macadamia nuts can:
Lower Risk of Metabolic Syndrome
Macadamia nuts may help reduce your risk of metabolic syndrome. This syndrome involves a group of risk factors, including high blood pressure, high triglycerides, low HDL cholesterol, high blood sugar, and belly fat. These risk factors increase the chance of stroke, diabetes, and heart disease. Fortunately, exercising and eating a healthy diet can help.
Lower Your Risk of Cardiovascular Disease
Research suggests that regularly eating macadamia nuts can help prevent coronary artery disease, a type of cardiovascular disease. Macadamia nuts can lower your total and LDL cholesterol levels. A 2015 review of six studies found that macadamia nuts helped decrease risk factors for cardiovascular disease by reducing cholesterol levels and helping with inflammation and oxidative stress (causes damage to cells).
Reduced Risk of Diabetes
Research suggests that macadamia nuts may help people with type 2 diabetes control their blood sugar levels, which can also help reduce their risk of metabolic syndrome. A 2014 meta-analysis also found that tree nuts help improve the glycemic control of people with diabetes, which may be due to a combination of fiber, monounsaturated fats, and other nutrients.
Support Your Digestive Health
The soluble fiber in macadamia nuts may work like a prebiotic to feed the beneficial bacteria in your gut as well as improve your digestive health. Prebiotics may also help reduce inflammation and provide some assistance with irritable bowel syndrome and other similar conditions, although more research is needed.
Help with Weight Loss
The amount of fiber and protein found in macadamia nuts may reduce feelings of hunger and help you feel full, which may support weight loss. A study among healthy Japanese women found that women who ate macadamia nuts lost some weight after three weeks compared to those who ate coconut or butter.
Nutrition
Macadamia nuts are naturally low in sugar and carbohydrates. They also contain various essential nutrients such as dietary fiber and antioxidants that help reduce the risk or manage conditions like cardiovascular disease, diabetes, and digestive health.
It’s also an excellent source of:
Nutrients per Serving
One ounce (about 10 to 12 pieces) of macadamia nuts contains:
- Calories: 204
- Protein: 2.24 grams
- Fat: 21.5 grams
- Carbohydrates: 3.9 grams
- Fiber: 2.44 grams
- Sodium: 1.42 milligrams
- Sugar: 1.3 grams
Portion Sizes
While macadamia nuts are healthy, they’re also high in calories. Overeating these nuts can quickly add up to a lot of calories. For instance, one-half cup of these nuts is about 475 calories, which can be the caloric equivalent of a meal for many people.
To enjoy the benefits of these nuts without adding too many calories, consider measuring out a serving size (one ounce or 10 to 12 nuts) before eating as a snack. Watching your portion sizes will help you incorporate these nutritious nuts as a part of a healthy diet.
How to Prepare Macadamia Nuts
Macadamia nuts are available at most grocery stores and online. They are available raw or roasted and with or without salt. Read the food label to determine if anything has been added, especially if you restrict your salt intake. You can also find macadamia nut flour, milk, and oil in some stores.
To keep your macadamia nuts fresh, store them in an airtight container at room temperature. You can also freeze macadamia nuts to keep them fresh longer.
One ounce of raw macadamia nuts without added salt and oil make a convenient, portable snack. You can also cook and bake with macadamia nuts. However, they are a tree nut. If you have a tree nut allergy, you’ll want to talk to your doctor before eating them.
Here are some ways to use macadamia nuts in recipes:
- Replacing croutons in your salad with a few macadamia nuts
- Substitute macadamia nut flour for almond flour at a 1 to 1 ratio
- Add macadamia nuts to your granola
- Mix in chopped macadamia nuts to your oatmeal
- Make pesto and hummus with macadamia nuts
- Incorporate into baked goods like bread and cookies
Show Sources
Agricultural Marketing Resource Center: “Macadamia Nuts.”
Alimentary Pharmacology & Therapeutics: “Review article: prebiotics in the gastrointestinal tract.”
Asia Pacific Journal of Clinical Nutrition: “The phytochemical composition and antioxidant actions of tree nuts.”
Clinical and Experimental Pharmacology & Physiology: “Serum lipid effects of a monounsaturated (palmitoleic) fatty acid-rich diet based on macadamia nuts in healthy, young Japanese women.”
Critical Reviews in Food Science and Nutrition: “Prebiotic nut compounds and human microbiota.”
Federation of American Societies for Experimental Biology: “Macadamia nuts and cardiovascular disease risk factors: a review of clinical trials.”
Harvard Health Publishing: “Why nutritionists are crazy about nuts.”
Journal of the American College of Nutrition: “The effect of fiber on satiety and food intake: a systematic review.”
Journal of Nutrition: “Macadamia nut consumption lowers plasma total and LDL cholesterol levels in hypercholesterolemic men.”
Lipids: “Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects.”
Mayo Clinic: “Dietary fats: know which types to choose.”
Mayo Clinic: “Nuts and your heart: eating nuts for heart health.”
National Heart, Lung, and Blood Institute: “Metabolic syndrome.”
Nutrients: “Benefits of nut consumption on insulin resistance and cardiovascular risk factors: multiple potential mechanisms of action.”
Nutrients: “Nuts and human health outcomes: a systematic review.”
Nutrition Research Reviews: “Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.”
PLoS One: “Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials.”
U.S. Department of Agriculture: “Dietary guidelines for Americans 2015-2020, eight edition.”
U.S. Department of Agriculture: “Nuts, macadamia nuts, raw.”
10 Health and Nutrition Benefits of Macadamia Nuts
Macadamia nuts are tree nuts that have a subtle, butter-like flavor and creamy texture.
Native to Australia, macadamia trees are now grown in various places around the world, such as Brazil, Costa Rica, Hawaii, and New Zealand.
Like most other nuts, macadamia nuts are rich in nutrients and beneficial plant compounds. They’re also linked to several benefits, including improved digestion, heart health, weight management, and blood sugar control.
Here are 10 health and nutrition benefits of macadamia nuts.
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Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. One ounce (28 grams) offers ( 1 ):
Macadamia nuts are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels ( 2 ).
These nuts are low in carbs and sugar and have a moderate fiber content. This combination makes them unlikely to spike your blood sugar levels, which may be especially beneficial for people with diabetes ( 3 ).
Summary Macadamia nuts are rich in vitamins, minerals, and fiber, yet low in carbs and sugar. What’s more, they boast healthy monounsaturated fats.
Like most nuts, macadamia nuts are a great source of antioxidants.
Antioxidants neutralize free radicals, which are unstable molecules that can cause cellular damage and increase your risk of conditions like diabetes, Alzheimer’s disease, and heart disease ( 4 , 5 ).
Additionally, macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol ( 4 ).
Furthermore, this nut is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels. These compounds may even protect against cancer and brain diseases ( 6 , 7, 8 , 9 ).
Summary Macadamia nuts are loaded with flavonoids and tocotrienols, antioxidants that safeguard your body against cellular damage and disease.
Macadamia nuts may lower your risk of heart disease.
Various studies suggest that eating 0.3–1.5 ounces (8–42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10% ( 2 , 10 , 11 , 12).
Interestingly, a small study in people with high cholesterol noted that a diet rich in macadamia nuts reduced levels of this blood marker as much as a heart-healthy, low-fat diet recommended by the American Heart Association ( 13 ).
What’s more, eating 1.5–3 ounces (42–84 grams) of macadamia nuts each day may significantly reduce markers of inflammation, such as leukotriene B4. Inflammation is a risk factor for heart disease ( 9 ).
Researchers believe the heart benefits of macadamia nuts may come from their high monounsaturated fat content.
This fat is consistently linked to better heart health and a lower risk of stroke and fatal heart attacks ( 10 , 14 ).
Summary Macadamia nuts are rich in heart-healthy monounsaturated fats. Eating small amounts each day may help reduce heart disease risk factors, such as high cholesterol and inflammation.
Metabolic syndrome is a cluster of risk factors, including high blood sugar and cholesterol levels, that raise your risk of stroke, heart disease, and type 2 diabetes ( 15 ).
Research shows that macadamia nuts may protect against both metabolic syndrome and type 2 diabetes.
For instance, one recent review linked diets rich in tree nuts, including macadamia nuts, to reductions in fasting blood sugar levels.
The diets included in this review had people eat 1–3 ounces (28–84 grams) of tree nuts per day. They experienced significantly improved levels of hemoglobin A1c, a marker of long-term blood sugar control ( 3 ).
Furthermore, diets rich in monounsaturated fats — which comprise 80% of the fat in macadamia nuts — may help reduce risk factors for metabolic syndrome, especially in people with type 2 diabetes ( 10 , 16 ).
In general, nut intake is also linked to lower blood sugar and body weight in people with metabolic syndrome or type 2 diabetes ( 17 , 18 , 19 ).
Summary Regularly eating tree nuts, including macadamia nuts, may reduce your risk of metabolic syndrome and contribute to lower, more stable blood sugar levels.
Despite being rich in calories, macadamia nuts may help you lose weight.
This may be partly explained by their amounts of protein and fiber, two nutrients known to reduce hunger and promote feelings of fullness ( 20 , 21 , 22 ).
Research further shows that a portion of the fats in nuts may remain in the nut’s fibrous wall during digestion. Thus, macadamia and other nuts may provide fewer calories than previously thought ( 23 , 24 , 25 ).
In one 3-week study, 71 young Japanese women ate bread daily with either 10 grams of macadamia nuts, coconut, or butter. Those in the macadamia group lost 0.9 pounds (0.4 kg) by the end of the study, while those in the other groups remained at the same weight ( 10 ).
Macadamia nuts are also rich in monounsaturated fats, especially the omega-7 fat palmitoleic acid, which may protect against unwanted weight gain.
In one 12-week study, obese mice fed high-fat diets with large amounts of macadamia oil — rich in palmitoleic acid — had significantly smaller fat cells than those given none of this product ( 26 ).
However, it’s unclear whether macadamia nuts offer the same benefits in humans.
Summary Macadamia nuts may reduce hunger and promote feelings of fullness, which can benefit weight loss. They may also provide fewer calories than previously believed.
Macadamia nuts contain fiber, which can benefit your digestion and overall gut health.
As is the case with most nuts, the soluble fiber in macadamia nuts can act as a prebiotic, meaning that it helps feed your beneficial gut bacteria ( 27 , 28 ).
In turn, these friendly bacteria produce short-chain fatty acids (SCFAs), such as acetate, butyrate, and propionate, which can reduce inflammation and protect against conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis ( 29 , 30 , 31 ).
Some evidence suggests that SCFAs may even reduce your risk of diabetes and obesity ( 32 , 33 , 34 ).
Summary The soluble fiber in macadamia nuts aids your digestion by feeding your beneficial gut bacteria. In turn, this can improve your gut health.
Emerging research suggests that macadamia nuts may offer a few additional health benefits, including (7, 8 , 35 , 36 , 37 ):
- Providing anticancer properties. Macadamia nuts contain flavonoids and tocotrienols, plant compounds that test-tube studies indicate may help fight or kill cancer cells. However, more research is needed.
- Boosting brain health. Test-tube and animal research shows that tocotrienols may also protect brain cells from conditions like Alzheimer’s and Parkinson’s. Still, human research is needed.
- Bumping up your longevity. Regular intake of nuts, including macadamia nuts, may help cut your risk of dying prematurely by around one-third.
Keep in mind that these potential attributes are far from proven. More human studies are needed.
Summary Regularly eating macadamia nuts may reduce your risk of dying prematurely and help protect against cancer and brain diseases. It’s important to note that more research is needed before strong conclusions can be made.
Macadamia nuts are found in most supermarkets but can also be ordered online. They’re versatile and easy to incorporate into most diets.
In general, raw macadamia nuts are the healthiest form. Dry-roasted ones provide a good alternative if you don’t have the time to roast them yourself, but try to stay away from oil-roasted versions, which contain unnecessary added fats.
You can snack on whole macadamia nuts, grind and sprinkle them onto soups and warm dishes, or swap them for croutons in salads.
Macadamia butter is another way to enjoy this nut. Like peanut butter, it can be spread on bread, crackers, and fruit slices, or added to oatmeal or yogurt.
Finally, these nuts can be soaked and ground into a paste to make dairy-free cheese or milk. This paste can also provide a base for various desserts.
Macadamia nuts can be stored at room temperature for one to five months, ideally in an airtight container. Storing them in your refrigerator will keep them fresh even longer — up to one year (38).
Summary Macadamia nuts are a versatile addition to most diets. They can be eaten whole, ground, raw, roasted, or as a nut butter and make for an interesting addition to main courses, snacks, and desserts.
