What Makes Macadamia Nuts Healthy?

These nuts contain some of the most important essential vitamins and minerals – some of which include vitamin A, B vitamins, iron, folate, manganese, protein, healthy fats, and the all-powerful antioxidants.

They are also rich in oleic acid and omega-9 monounsaturated fatty acid, which is the very same fatty acid found in olive oil.

Not just these. There are numerous other nutrients these nuts contain.

Macadamia Nuts Nutrition Facts

Macadamias are a rich source of Vitamin A, iron, protein, thiamin, riboflavin, niacin, and folates. They also contain moderate amounts of zinc, copper, calcium, phosphorus, potassium, and magnesium. Macadamia contains antioxidants like polyphenols, Amino acids, flavones, and selenium. It is also a good source of carbohydrates like sucrose, fructose, glucose, maltose, and some starch-based carbohydrates.

PROXIMATES
Nutrient	Unit	Value per 100.0g	1.0 cup, whole or halves 134g	1.0 oz (10-12 kernels) 28.35g
Water	g	1.36	1.82	0.39
Energy	kcal	718	962	204
Protein	g	7.91	10.60	2.24
Total lipid (fat)	g	75.77	101.53	21.48
Carbohydrate, by difference	g	13.82	18.52	3.92
Fiber, total dietary	g	8.6	11.5	2.4
Sugars, total	g	4.57	6.12	1.30
MINERALS
Calcium, Ca	mg	85	114	24
Iron, Fe	mg	3.69	4.94	1.05
Magnesium, Mg	mg	130	174	37
Phosphorus, P	mg	188	252	53
Potassium, K	mg	368	493	104
Sodium, Na	mg	5	7	1
Zinc, Zn	mg	1.30	1.74	0.37
VITAMINS
Vitamin C, total ascorbic acid	mg	1.2	1.6	0.3
Thiamin	mg	1.195	1.601	0.339
Riboflavin	mg	0.162	0.217	0.046
Niacin	mg	2.473	3.314	0.701
Vitamin B-6	mg	0.275	0.368	0.078
Folate, DFE	µg	11	15	3
Vitamin B-12	µg	0.00	0.00	0.00
Vitamin A, RAE	µg	0	0	0
Vitamin A, IU	IU	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.54	0.72	0.15
Vitamin D (D2 + D3)	µg	0.0	0.0	0.0
Vitamin D	IU	0	0	0
LIPIDS
Fatty acids, total saturated	g	12.061	16.162	3.419
Fatty acids, total monounsaturated	g	58.877	78.895	16.692
Fatty acids, total polyunsaturated	g	1.502	2.013	0.426
Cholesterol	mg	0	0	0
OTHER
Caffeine	mg	0	0	0

One ounce of raw macadamia nuts (about 28 grams) contains 201 calories. It contains 21 grams of total fat, of which just 3 grams are saturated fat. The nuts contain no cholesterol and negligible amounts of sodium. Other important nutrients in an ounce of the nuts include:

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