Macadamia Nuts: 9 Health Benefits, Nutritional Info & How to Eat

Updated in March 2024

Macadamia nuts are rich in nutrients such as fiber, proteins, healthy fats, potassium, phosphorus, calcium, magnesium, B-complex vitamins and vitamins A and E.

In addition to being a tasty nut, macadamia nuts have several health benefits such as fighting free radicals, improving intestinal function, helping with weight loss and preventing diabetes and heart disease.

Although macadamia nuts have several benefits, it is considered to be a high-calorie snack. Every 100 grams contains 752 calories, which is why it should be consumed in moderation. To obtain all of its benefits, it is important to follow a healthy, balanced diet as guided by a registered dietitian.

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Health benefits

The main benefits of macadamia are:

1. Promoting weight loss

Despite being a high-calorie nut, macadamia nuts are rich in good, monounsaturated fats such as palmitoleic acid, which is also known as omega 7. These fats helps produce enzymes that are responsible for burning fat, increasing metabolism and reducing fat storage.

Furthermore, macadamia nuts are rich in fiber and proteins that reduce hunger and increase the feeling of satiety. They are also high in phytosterols, such as campestanol and avenasterol, which reduce the absorption of fats in the intestine, and promote weight loss.

2. Preventing cardiovascular diseases

The monounsaturated fats in macadamia nuts help to increase fat burning and absorption, which can help to reduce LDL cholesterol and triglyceride livels. These fats play a role in preventing the development of cardiovascular diseases such as myocardial infarction or atherosclerosis.

Macadamia nuts have flavonoids and tocotrienols that have an antioxidant effect. They can help to reduce the production of inflammatory substances, such as leukotriene B4, which are associated with a higher risk for heart disease.

3. Helping to lower cholesterol

The palmitoleic acid present in macadamia nuts helps reduce LDL cholesterol and triglycerides that contribute to the formation of fatty plaques in arteries. These plqaures make arteries narrower and less flexible, causing atherosclerosis that can lead to heart attack, heart failure and stroke.

Furthermore, tocotrienols, a form of vitamin E present in macadamia nuts, act as antioxidants, and help to reduce cellular damage caused by oxidative stress. They also help to reduce blood cholesterol levels.

4. Preventing diabetes

Some studies show that macadamia nuts protect against the development of metabolic syndrome and blood sugar spikes, which can eventually develop into diabetes.

5. Improving bowel function

Macadamia nuts contain soluble fibers that improve digestion and regulate bowel function.

The soluble fibers in this nut also contain natural prebiotic action that help to reduce intestinal inflammation and prevent conditions like irritable bowel syndrome, ulcerative colitis and Crohn's disease.

6. Preventing cancer

Some studies show that the flavonoids and tocotrienols present in macadamia nuts have antioxidant and anti-inflammatory effects. This can help to reduce cellular damage to cells and therefore help to prevent or help fight cancer. However, studies in humans are still needed.

7. Delaying aging

The antioxidants present in macadamia nuts, like vitamin E, prevent the formation of free radicals that damage cells and delay skin aging.

Furthermore, macadamia nuts are also rich in vitamin A, which is responsible for repairing skin damage and keeping the skin and mucous membranes intact.

8. Improving brain function

The antioxidant effect of tocotrienols present in macadamia nuts reduces damage to brain cells and can prevent the development of Alzheimer's and Parkinson's diseases. However, more studies in humans are still needed.

9. Improving bone health

Macadamia nuts are a source of nutrients like calcium, phosphorus and magnesium that contribute to the formation and maintenance of bone cells. Therefore, they can be an ally in preventing osteoporosis.

Nutritional information

The following table outlines the nutritional information for each 100 g of macadamia nuts:


Quantity in 100 g 

718 cal


7.91 g


75.8 g


13.8 g


8.6 g

Vitamin B1

1.2 mg

Vitamin B2  0.16 mg

Vitamin B3 

2.47 mg

Vitamin B6

1.7 mg


368 mg


130 mg


188 mg


3.69 mg


85 mg


1.3 mg


0.75 mg

It is important to mention that to obtain all the health benefits that macadamia nuts have to offer, they should be a part of an active lifestyle and a balanced and healthy diet.

How to eat

Macadamia nuts can be consumed raw and added to recipes for bread, salads, farofas and smoothies. They can be found in the form of syrup, which is used to add flavor to recipes.

Macadamia nuts can also be purchased a flour, or made into butter. It is often used as an ingredient in cosmetic products for skin and hair.

Healthy recipes

Our macadamia nut recipes are quick, easy to prepare, and nutritious. Check them out below:

1. Macadamia nut butter

Place 500 grams of raw macadamia nuts in a food processor, grind and stop for a few moments to stir the bottom. Grind until a homogeneous and smooth mixture is formed, place in a glass container and then place in the refrigerator.

2. Iced coffee with macadamia nuts


  • 300 ml of cold coffee
  • 1 square of semi-sweet chocolate
  • 4 to 6 tablespoons of macadamia nut syrup
  • 200 ml of milk
  • Macadamias and chopped walnuts for decoration
  • Sweetener or sugar to taste


Place the coffee, the square of semi-sweet chocolate, the milk and the macadamia syrup in a blender. Mix everything and pour into a glass. Add chopped macadamia nuts and walnuts.

3. Roasted macadamias


  • Macadamia nuts
  • Melted butter
  • Water
  • Salt to taste.


Crack the macadamia nuts with a nutcracker and place the macadamias on a tray. Mix the water, melted butter and salt and sprinkle it on top of the macadamias. Preheat the oven to 120ºC and place the tray with the macadamias to bake for 15 minutes.

Contraindications for use

Macadamia nuts should not be consumed by people who are allergic to its components or who are allergic to other nuts, such as peanuts, hazelnuts, almonds, Brazil nuts, cashews or walnuts.

You should seek medical help immediately or proceed to the nearest emergency room if you experience symptoms of an allergy, like a rash, difficulty breathing, a feeling of a closed throat, and/or swelling in the mouth, tongue, or face.

Children under five years of age can consume macadamia nuts as long as they are well crushed to prevent possible choking.