Calories in Macadamia Nuts: Full Nutrition Breakdown

Macadamia nuts are a luxurious, buttery tree nut native to Australia and widely cultivated in Hawaii and other tropical regions. One ounce of raw macadamia nuts (about 10 to 12 whole kernels) provides approximately 204 calories, 2.2 grams of protein, and 21.5 grams of fat, making them the highest-calorie and highest-fat nut available. Despite their calorie density, macadamia nuts are an excellent source of thiamine, manganese, and copper, and they contain the highest proportion of monounsaturated fat of any nut.

Calories by serving size:

Macadamia nuts have the highest monounsaturated fat content of any commonly consumed food — about 80 percent of their total fat is monounsaturated, with a particularly high concentration of palmitoleic acid (omega-7), a fatty acid also found in sea buckthorn oil that has been linked to improved insulin sensitivity and reduced inflammation. They are also very low in omega-6 polyunsaturated fat, giving them one of the most favorable omega-6 to omega-3 ratios of any nut. Their exceptionally low carbohydrate content (about 3.9 grams per ounce, with only 1.5 grams of net carbs) makes them a favorite among those following ketogenic or very low-carbohydrate diets.

Frequently Asked Questions (FAQ)

Why are macadamia nuts so high in calories?

Macadamia nuts are the highest-calorie nut at 204 calories per ounce because they contain more fat per gram than any other commonly eaten nut — about 21.5 grams per ounce, or roughly 76 percent fat by weight. Since fat provides 9 calories per gram compared to 4 calories per gram from protein and carbohydrates, this extremely high fat content directly translates to a high calorie count. However, the overwhelming majority of this fat is heart-healthy monounsaturated fat, and studies have shown that regular macadamia nut consumption is associated with improved cholesterol profiles, not weight gain, when portions are controlled.

Are macadamia nuts good for a keto diet?

Macadamia nuts are widely considered the most keto-friendly nut available. With about 21.5 grams of fat, only 3.9 grams of total carbohydrates, and roughly 1.5 grams of net carbs per ounce, they fit perfectly within the macronutrient ratios of a standard ketogenic diet. Their extremely high fat content and negligible sugar content make them an ideal snack for maintaining ketosis. By comparison, cashews have about 9.3 grams of total carbs per ounce, making macadamia nuts a significantly better choice for strict carb counters.

How do macadamia nuts benefit heart health?

Multiple clinical trials have demonstrated that macadamia nut consumption significantly improves cardiovascular risk markers. A study published in the Journal of Nutrition found that a diet enriched with macadamia nuts lowered total cholesterol, LDL cholesterol, and triglyceride levels to a degree comparable to the American Heart Association's Step 1 diet. The high monounsaturated fat content, particularly oleic and palmitoleic acids, is believed to be the primary driver of these benefits. Macadamia nuts are also low in sodium and provide potassium, both of which support healthy blood pressure regulation.

Are macadamia nuts safe for people with tree nut allergies?

Macadamia nuts are classified as a tree nut allergen by the FDA, and people with diagnosed tree nut allergies should avoid them unless specifically cleared by an allergist. However, tree nut allergies are not necessarily universal across all nut types — a person allergic to walnuts may or may not react to macadamia nuts, as the allergenic proteins differ between nut species. Allergists often perform specific IgE testing or oral food challenges to determine exactly which tree nuts a patient must avoid. Cross-contamination during processing is also a concern, as macadamia nuts are often processed in facilities that handle other tree nuts.

Why are macadamia nuts so expensive?

Macadamia nuts are among the most expensive nuts in the world due to several factors in their production. The trees take 7 to 10 years to begin producing nuts, and they require specific tropical growing conditions with consistent rainfall and well-drained volcanic soil. The extremely hard shell — the toughest of any commercial nut, requiring 300 pounds per square inch of pressure to crack — adds significant processing costs. Additionally, macadamia trees are vulnerable to wind damage, yields can fluctuate greatly from year to year, and global supply remains limited compared to demand, all of which contribute to their premium pricing.