1. Macadamia Facts
2. Types of Macadamia Nuts
3. Macadamia Nutritional Value
4. Macadamia Health Benefits
A macadamia (Macadamia) is a tree nut from Australia, known for its rich, buttery flavour and hard shell. The tree itself is native to Australia, and the nut is technically the seed of the macadamia fruit, which grows inside.
The general scientific name for macadamia is Macadamia, with two main species being Macadamia integrifolia (smooth-shelled) and Macadamia tetraphylla (rough-shelled). Macadamia integrifolia is the species most commonly used for commercial macadamia nut production.
History and Origin
Macadamia nuts originated in the rainforests of northeastern Australia over 60 million years ago and have a long history of use by Indigenous Australians. The commercial macadamia industry, which is now global, began in the mid-19th century after a single tree or small group of trees was taken from Gympie, Queensland, to Hawaii.
The two main species of macadamia trees used for edible nuts are the smooth-shelled (Macadamia integrifolia) and the rough-shelled (Macadamia tetraphylla). Cultivars like 'Beaumont' are hybrids between these two species, and many named cultivars, such as A16, are developed for specific traits like high yield or a compact size.
Main species
Macadamia integrifolia: The "smooth-shell" variety, which is more tropical and native to Southeast Queensland.
Macadamia tetraphylla: The "rough-shell" variety, which is more cold-tolerant and native to coastal Northern New South Wales.
Hybrids: Hybrids exist between these two species, such as the 'Beaumont' cultivar, which offers good quality nuts and attractive flowers.
Macadamia jansenii: A fourth species that is genetically related but endangered and not suitable for commercial production.
Common cultivars
'Beaumont': A hybrid with high oil content and good nut quality, often with attractive pink flowers and new growth.
'A16': A semi-dwarfing, slow-growing variety that is a high yielder with excellent nut quality and good wind tolerance, making it suitable for home growers with limited space.
Other examples: Other cultivars or selections exist, such as A4, A38, and H2.
Nuts ” Macadamia ” ( Nutritional value )
Nutritional Value per 100 g
Nuts, macadamia nuts, raw
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
718
|
35.9%
|
|
Protein
|
g
|
7.91
|
15.8%
|
|
Total lipid (fat)
|
g
|
75.77
|
97.1%
|
|
Carbohydrate, by difference
|
g
|
13.82
|
5%
|
|
Fiber, total dietary
|
g
|
8.6
|
30.7%
|
|
Total Sugars
|
g
|
4.57
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
85
|
6.5%
|
|
Iron, Fe
|
mg
|
3.69
|
20.5%
|
|
Magnesium, Mg
|
mg
|
130
|
30.9%
|
|
Phosphorus, P
|
mg
|
188
|
15%
|
|
Potassium, K
|
mg
|
368
|
7.8%
|
|
Sodium, Na
|
mg
|
5
|
0.2%
|
|
Zinc, Zn
|
mg
|
1.30
|
11.8%
|
|
Copper, Cu
|
mg
|
0.756
|
84%
|
|
Manganese, Mn
|
mg
|
4.131
|
179.6%
|
|
Selenium, Se
|
mcg
|
3.6
|
6.5%
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
1.2
|
1.3%
|
|
Thiamin (B-1)
|
mg
|
1.195
|
99.5%
|
|
Riboflavin (B-2)
|
mg
|
0.162
|
12.4%
|
|
Niacin (B-3)
|
mg
|
2.473
|
15.4%
|
|
Pantothenic acid (B-5)
|
mg
|
0.758
|
58.3%
|
|
Vitamin (B-6)
|
mg
|
0.275
|
16%
|
|
Folate (B-9)
|
mcg
|
11
|
2.7%
|
|
Vitamin (B-12)
|
mcg
|
0.00
|
|
|
Vitamin A, RAE
|
mcg
|
0
|
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.54
|
3.6%
|
|
Vitamin D (D2 + D3)
|
mcg
|
0
|
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
12.061
|
60.3%
|
|
Monounsaturated Fatty Acids
|
g
|
58.877
|
|
|
Polyunsaturated Fatty Acids
|
g
|
1.502
|
|
|
Cholesterol
|
mg
|
0
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
|
Macadamia Nuts Nutritional Value
Macadamia nuts are beneficial for heart health due to their healthy monounsaturated fats, which can help lower bad cholesterol and reduce the risk of heart disease. They also support blood sugar management by slowing sugar absorption, and their fiber and fat content promote satiety, aiding in weight management. Furthermore, these nuts contain antioxidants, vitamins, and minerals that protect against cell damage and support overall health.
- REDUCE RISK OF HEART DISEASE
Macadamia nuts may reduce the risk of heart disease by improving cholesterol levels, as they are rich in heart-healthy monounsaturated fats and antioxidants. Their consumption has been linked to lower "bad" LDL cholesterol and higher "good" HDL cholesterol, and they can help manage blood pressure. The monounsaturated fats in macadamia nuts can help lower total cholesterol and LDL-cholesterol while also contributing to a lower risk of cardiovascular disease. - PROVIDE ESSENTIAL NUTRIENTS
Macadamia nuts are rich in essential nutrients including monounsaturated fats, fiber, protein, and antioxidants, along with key minerals like manganese, copper, and magnesium. They also provide important vitamins such as B vitamins (thiamine and B6) and vitamin E. These nutrients support various health benefits, including heart health, improved digestion, and cellular protection. - SUPPORT SKIN HEALTH
Macadamia nuts support skin health through nutritional and topical benefits, primarily due to their high content of beneficial fats and antioxidants. They contain the rare omega-7 fatty acid, palmitoleic acid, which helps replenish the skin's moisture barrier and can restore a youthful glow. Eating them also provides antioxidants like manganese, which is essential for collagen production, a key protein for firm skin, and the oil itself is moisturizing and protective.
- SUPPORT BRAIN AND NERVE HEALTH
Macadamia nuts support brain and nerve health due to their high levels of healthy fats, antioxidants, and essential minerals like copper and manganese. These nutrients help maintain healthy neurotransmitters, protect nerve cells, and support overall brain function, including cognitive performance and mental health. - BLOOD SUGAR AND WEIGHT MANAGEMENT
Macadamia nuts have healthy monounsaturated fats, low carbohydrates, and fiber, which promotes fullness and helps stabilize blood glucose levels. They have a low glycaemic index and can help lower the overall glycaemic index of a meal when eaten with high-carb foods. While calorie-dense, moderate consumption has not been shown to cause significant weight gain and may even aid in weight loss by increasing satiety. - ANTIOXIDANT AND ANTI-INFLAMMATORY BENEFITS
Macadamia nuts offer antioxidant and anti-inflammatory benefits due to their content of flavonoids, tocotrienols (a form of vitamin E), and other phytochemicals. These compounds help protect against oxidative stress, which can cause cellular damage linked to chronic diseases, and can help reduce inflammation throughout the body. The healthy fats, fiber, and minerals in macadamia nuts also contribute to these effects, supporting overall health and heart function.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
Reduce risk of heart disease - Macadamia nuts may reduce the risk of heart disease by improving cholesterol levels, as they are rich in heart-healthy monounsaturated fats and antioxidants. Their consumption has been linked to lower "bad" LDL cholesterol and higher "good" HDL cholesterol, and they can help manage blood pressure. The monounsaturated fats in macadamia nuts can help lower total cholesterol and LDL-cholesterol while also contributing to a lower risk of cardiovascular disease.
Blood sugar and weight management - Macadamia nuts can help with blood sugar control and weight management due to their high content of healthy monounsaturated fats, low carbohydrates, and fiber, which promotes fullness and helps stabilize blood glucose levels. They have a low glycaemic index and can help lower the overall glycaemic index of a meal when eaten with high-carb foods. While calorie-dense, moderate consumption has not been shown to cause significant weight gain and may even aid in weight loss by increasing satiety.
Antioxidant and anti-inflammatory benefits - Macadamia nuts offer antioxidant and anti-inflammatory benefits due to their content of flavonoids, tocotrienols (a form of vitamin E), and other phytochemicals. These compounds help protect against oxidative stress, which can cause cellular damage linked to chronic diseases, and can help reduce inflammation throughout the body. The healthy fats, fiber, and minerals in macadamia nuts also contribute to these effects, supporting overall health and heart function.
Support brain and nerve health - Macadamia nuts support brain and nerve health due to their high levels of healthy fats, antioxidants, and essential minerals like copper and manganese. These nutrients help maintain healthy neurotransmitters, protect nerve cells, and support overall brain function, including cognitive performance and mental health.
Provide essential nutrients - Macadamia nuts are rich in essential nutrients including monounsaturated fats, fiber, protein, and antioxidants, along with key minerals like manganese, copper, and magnesium. They also provide important vitamins such as B vitamins (thiamine and B6) and vitamin E. These nutrients support various health benefits, including heart health, improved digestion, and cellular protection.
Support skin health - Macadamia nuts support skin health through nutritional and topical benefits, primarily due to their high content of beneficial fats and antioxidants. They contain the rare omega-7 fatty acid, palmitoleic acid, which helps replenish the skin's moisture barrier and can restore a youthful glow. Eating them also provides antioxidants like manganese, which is essential for collagen production, a key protein for firm skin, and the oil itself is moisturizing and protective.