Health Benefits of Macadamia Nuts


Macadamias are a major source of several nutrients including Vitamin A, iron, protein, thiamin, riboflavin, niacin and folates. They also contain zinc, copper, calcium, phosphorus, potassium and magnesium, providing plenty of reasons and health benefits of Macadamia nuts.

This USDA health chart provides further support on the health benefits of macadamia nuts:

USDA Health Chart:



1 Value per 100.0g

1.0 cup, whole or halves

1.0 oz (10-12 kernels)

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


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


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


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


Caffeine mg 0 0 0

Eating nuts on a regular basis has a positive effect on one’s health and this tasty and crunchy nut is often times mislead as a high fat indulgence rather than a health food. Macadamia nuts actually contain a variety of health promoting nutrients that make them an important part of our daily diet. 

Raw Hawaiian Macadamia Nuts

Here are five major health benefits to Macadamia Nuts, courtesy of

1. Heart disease:

Macadamia are 100% cholesterol free and are highly beneficial to reduce cholesterol level (2). These nuts are rich in healthy monounsaturated fats which are said to be cardio protective by reducing cholesterol level and help to clean the arteries. Macadamia also lowers the level of triglycerides, which is a kind of body fat and reduces the risk of coronary disease.

2. Antioxidants:

Another health benefit of macadamia comes from their high flavonoid content. Flavonoids, which are found naturally in these plants help to prevent cells from damage and protects from environmental toxins. These flavonoids convert into antioxidants in our body (3). These antioxidants search and destroy free radicals and protect our bodies from various diseases and certain types of cancer which includes breast, cervical, lung, prostrate and stomach cancer.

3. For weight loss:

People usually avoid eating macadamia thinking that it is laden with fats and cholesterol. However, the fat in macadamia is monounsaturated fats which promote weight loss (4). Macadamia nuts are rich in palmitoleic acid, and omega 7 fatty oil that provide building blocks for the enzymes and control the burning of fat and curb the appetite. Palmitoleic acid increases fat metabolism and reduces fat storage. Their fatty acids content makes them an extremely satisfying food and you will need only a handful to feel satisfied.

4. Proteins:

Macadamias contain significant level of protein which is an essential component of our diet and forms muscles and connective tissues in our bodies (5).  Proteins are a part of our blood and act positively on our health. They also help to maintain the health of hair, nails and skin.

5. Dietary fiber:

Macadamias contains around 7% of dietary fiber. Dietary fiber comprises of complex carbohydrates (6) and includes many types of soluble and insoluble fiber. Dietary fiber promotes satiety, provides roughage, aids digestion and assist in reducing constipation and several other disease related to it.

Try Medicinal Foods Raw Chocolate Macadamia Nuts and improve your health today!


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