📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 718 kcal | 36% | |
| Carbohydrates | 13.8g | 5% | |
| Dietary fibre | 8.6g | 31% | |
| Sugars | 4.6g | — | |
| Glycaemic Index | ~10 — Negligible | — | |
| Protein | 7.9g | 16% | |
| Monounsaturated fat | 58.9g | — | |
| Manganese | 4.1mg | 205% | |
| Thiamine (B1) | 1.2mg | 80% | |
| Copper | 0.76mg | 38% | |
| Magnesium | 130mg | 33% | |
| Iron | 3.7mg | 21% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Macadamias contain more oleic acid (the primary fat in olive oil) than any other nut — 58.9g per 100g. Clinical trials have shown regular macadamia consumption reduces LDL cholesterol, total cholesterol and triglycerides while improving arterial function. The effect is comparable to olive oil in terms of cardiovascular benefit per gram of fat.
Macadamias provide 80% of daily thiamine (vitamin B1) per 100g — essential for neural signal transmission, myelin sheath maintenance and energy production in brain cells. Thiamine deficiency causes neurological damage; macadamias are one of the richest practical food sources.
At 205% of daily manganese needs, macadamias are the richest nut source of this mineral, essential for bone mineralisation, antioxidant enzyme production and carbohydrate metabolism.
Despite being calorie-dense, macadamias have a GI of ~10 and have been shown in clinical studies to improve insulin sensitivity and fasting glucose when added to the diet. Their high monounsaturated fat content improves glucose uptake and reduces insulin resistance in people with type 2 diabetes.
⚠️ Who should limit or avoid
Macadamia allergy is a tree nut allergy that can cause anaphylaxis. People with known tree nut allergy should approach macadamias with caution — cross-reactivity between tree nut species occurs in approximately 37% of cases.
Macadamia nuts are severely toxic to dogs. Even small quantities (1–2 nuts) can cause macadamia nut toxicosis — causing weakness, tremors, vomiting, hyperthermia and in severe cases paralysis. The mechanism is unknown. Keep macadamias completely away from dogs.
At 718 kcal per 100g, macadamias are the most calorie-dense nut. A single serving (30g) provides 215 calories. People managing weight should use measured portions — eating from a bag makes overconsumption very easy.
Macadamias contain moderate vitamin K. Maintain consistent macadamia consumption if on warfarin therapy.
🛒 How to select & buy macadamia nuts
Whole macadamias are best for snacking and salads. Pieces and halves are better value for cooking, baking and granola where appearance doesn't matter. Pieces also tend to be fresher due to higher turnover.
Raw macadamias retain more heat-sensitive nutrients and have a cleaner, creamier flavour. Lightly dry-roasted enhances the naturally buttery flavour through the Maillard reaction without adding oil. Avoid oil-roasted and salt-heavy commercial varieties — roast at home at 160°C for 8–10 minutes.
Fresh macadamias smell buttery and sweet. Rancid macadamias smell sour, bitter or like old oil. Buy from stores with high turnover. In bulk bins check that nuts look plump and cream-coloured — not yellow or shrunken.
🧊 Storage tips & shelf life
Suitable for short-term storage in a cool dark pantry. In warm Australian conditions move to the fridge after 4 weeks to prevent the oleic acid oils oxidising.
Best everyday storage. Cold temperature prevents the high oleic acid content from oxidising. Bring to room temperature before eating for best flavour.
Excellent for long-term storage — macadamias freeze with no quality loss. Buy in bulk from Queensland farm suppliers and freeze to save significantly versus supermarket pricing.
📖 About macadamia nuts — complete guide
Macadamia nuts have an unusual origin story among commercially important tree nuts — they are the only native Australian food plant to have become a major global agricultural commodity. Macadamia integrifolia and Macadamia tetraphylla are endemic to the subtropical rainforests of southeast Queensland and northern NSW, where they were a food source for Aboriginal Australians for thousands of years. The nuts were 'discovered' by European botanists in 1857 — named by Walter Hill after his colleague John Macadam — and commercial cultivation began in Hawaii in the 1880s from Australian stock, before Australia reclaimed production leadership in the 21st century.
Nutritionally, macadamias stand apart from other nuts primarily due to their extraordinary monounsaturated fat content — 58.9g per 100g, the highest of any nut, dominated by oleic acid (the same primary fat as olive oil) and palmitoleic acid (a rare monounsaturated omega-7 that has shown specific anti-inflammatory properties). Clinical trials comparing macadamia-enriched diets to standard Western diets consistently show improvements in lipid profiles — reduced LDL, reduced total cholesterol, and improved LDL particle size — with the largest effect in people with elevated baseline cholesterol. The Australian macadamia industry funds significant nutrition research, and the evidence base is now sufficient for the Heart Foundation of Australia to recommend macadamias as a heart-healthy food.