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.
| Nutrient | Unit | Value per 100.0g | 1.0 cup, whole or halves 134g | 1.0 oz (10-12 kernels) 28.35g |
| PROXIMATES | ||||
|---|---|---|---|---|
| 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: