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)

Total lipid (fat)g75.77101.5321.48
Carbohydrate, by differenceg13.8218.523.92
Fiber, total dietaryg8.611.52.4
Sugars, totalg4.576.121.30


Calcium, Camg8511424
Iron, Femg3.694.941.05
Magnesium, Mgmg13017437
Phosphorus, Pmg18825253
Potassium, Kmg368493104
Sodium, Namg571
Zinc, Znmg1.301.740.37


Vitamin C, total ascorbic acidmg1.21.60.3
Vitamin B-6mg0.2750.3680.078
Folate, DFEµg11153
Vitamin B-12µg0.000.000.00
Vitamin A, RAEµg000
Vitamin A, IUIU000
Vitamin E (alpha-tocopherol)mg0.540.720.15
Vitamin D (D2 + D3)µg0.00.00.0
Vitamin DIU000


Fatty acids, total saturatedg12.06116.1623.419
Fatty acids, total monounsaturatedg58.87778.89516.692
Fatty acids, total polyunsaturatedg1.5022.0130.426



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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One response to “Health Benefits of Macadamia Nuts”:

  1. My wife was recently told that she needs to eat more fiber. We have been looking for foods that have a lot of dietary fiber in them but still taste really good. I didn’t realize 7% of macadamia nuts are dietary fiber that is both soluble and insoluble. I’ll be sure to share this option with my wife.

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