Are Macadamia Nuts Healthy? A Deep Dive Into Their Nutrition Profile

But are macadamia nuts healthy? We reached out to a few experts to learn more about the benefits and drawbacks of macadamia nuts, plus a few delicious ways you can add them to your diet.

Compared to other nuts, macadamias can be a tough nut to crack and are therefore typically sold shelled and ready to enjoy. They can be consumed raw or roasted and can be added to a wide range of recipes, including cookies, pies, and even pesto. Plus, they have a variety of other uses and can be blended to make plant-based milk, ground into nut butter, or cold-pressed to create a healthy cooking oil.

Macadamia nuts are a stellar source of nutrients, offering a diverse assortment of essential vitamins, minerals, and heart-healthy fats in each serving. In fact, 1 ounce (10-12 kernels, around a handful) of macadamia nuts offers the following nutrients1:

Macadamia nuts are particularly high in monounsaturated fats, a type of heart-healthy fat also found in other ingredients like avocados and olive oil. They're also loaded with manganese, a micronutrient needed for bone formation2, immune function, reproductive health, and more. Additionally, thiamine, another key nutrient in macadamias, is involved in energy metabolism3 and cell function.

Not only are they eco-friendly and rich in antioxidants, but macadamias may also promote weight loss, enhance gut health, and more. Here are a few of the top health benefits of the nut:

In addition to improving cholesterol levels, some research has also found that consuming at least two servings of tree nuts per week could be associated with up to a 19% and 23% lower risk of heart disease and coronary heart disease7, respectively.

Compared to animal products, nuts are also a significantly more sustainable protein source. "Their environmental impacts are less than the equivalent foods rich in proteins and fat from animal origin," says Sabaté. Studies show that nuts have a lower environmental footprint9 and account for significantly less land use and greenhouse gas emissions than red meat, fish, and poultry.

Interestingly, one analysis in nearly 421,000 people found that increased intake of nuts11 was linked to a significant reduction in body weight, body mass index (BMI), and belly fat. Another study conducted by Sabaté and colleagues found that consuming macadamia nuts daily for eight weeks did not cause an increase in body weight12, body mass index, belly fat, or total body fat, despite their high calorie content.

Nuts can also stimulate the production of butyrate13, a short-chain fatty acid that brings big benefits when it comes to gut health. In addition to alleviating inflammation, research suggests that butyrate can boost immunity15, promote healthy gut flora, and strengthen the intestinal barrier.

Like other types of nuts, macadamia nuts are a rich source of antioxidants. Although the exact nutritional composition can vary depending on the specific type, macadamia nuts are especially rich in tocotrienols16, a form of vitamin E with potent anti-inflammatory, antioxidant effects17. What's more, macadamias are also rich in flavonoids18, a group of natural plant compounds with disease-fighting properties19.

Jones also points out that macadamia nuts are also lower in protein than other nuts and should be paired with a more substantial source of protein if they become a regular snack in your rotation. Because many prepackaged types of macadamia nuts are high in added sugar and sodium, you should check the ingredients list carefully as well.

Besides macadamia nuts, there are several other types of nuts that are similar in terms of taste, texture, and nutritional value. Here's a closer look at how macadamias stack up:

Like macadamia nuts, Brazil nuts are known for their high fat content, buttery texture, and rich taste. However, Brazil nuts are much higher in selenium20 and are most commonly enjoyed raw or blanched rather than roasted.

Often featured in cakes, cookies, and flavored coffee blends, hazelnuts have a nutty, slightly sweet taste, especially when roasted. Similar to macadamias, they're also rich in manganese and antioxidants but are much higher in vitamin E21.

These nuts have a distinct, kidney-shaped appearance, mild flavor, and rich texture. Compared to macadamias, cashews pack over double the amount of protein22 in each serving but are slightly lower in calories and healthy fats.

Whether it's healthier to opt for raw or roasted macadamia nuts isn't completely clear. For example, one study found that roasting24 decreased the amounts of certain beneficial compounds found in nuts and increased harmful chemicals, like acrylamide. On the other hand, a recent study comparing the nutritional value of raw and roasted macadamia nuts found that roasting actually increased the content of polyphenols by almost 26%, improved resistance25 to oxidation by over 21%, and doubled sensory scores for taste and aroma.

Slather it onto fresh fruits or veggies, add a spoonful to smoothies, or swap it in for other nut butters in dips or dressings to add a boost of protein, fat, and fiber to your daily diet.

Here are a few flavorful macadamia nut recipes to help get you going:

Because of their high fat content, proper storage is key to preventing macadamia nuts from going rancid. Place them in an airtight container and keep them in the fridge or freezer to maximize their shelf life. While raw macadamia nuts typically last for around six months in the pantry, they can stay fresh for up to nine months in the fridge or an entire year in the freezer.

Macadamia nuts are rich in monounsaturated fats and can help enhance heart health, regulate appetite, and keep your gut healthy. They're also incredibly versatile, making a tasty addition to sweet and savory dishes alike. Try adding roasted macadamias to salads or sautéed veggies or mixing them into your favorite desserts to squeeze some extra nutrients into your daily diet. Looking for a more affordable option? Here are a few other healthy nuts that are worth adding to your snacking and cooking rotation.