Calories in Macadamia Nuts: Nutrition Facts & Serving Sizes
Per 1 cup, whole or halves (134g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of macadamia nuts (10 to 12 kernels, 28g) contains 204 calories with 2.2g of protein, 3.9g of carbs, and 21.5g of fat. Per 100g, macadamia nuts provide 718 calories, 7.9g of protein, 75.8g of fat, and 13.8g of carbs with 8.6g of fiber. Macadamia nuts are the highest-fat nut available, with fat comprising about 95% of their calorie content. The fat profile is predominantly monounsaturated fat at 58.9g per 100g (78% of total fat), specifically palmitoleic acid and oleic acid. The standout micronutrients are thiamin at 1.2mg per 100g (about 100% daily value), magnesium at 130mg (about 31% daily value), iron at 3.7mg (about 21% daily value for adults), and calcium at 85mg. Potassium sits at 368mg per 100g. Macadamia nuts are native to Australia and are among the most expensive nuts due to their labor-intensive harvesting. A 1-cup serving reaches 962 calories, making portion control essential.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, whole or halves (134g) | 962.1 | 10.6g | 18.5g | 101.6g | 11.5g |
| 1 oz (10-12 kernels) (28g) | 203.9 | 2.2g | 3.9g | 21.5g | 2.4g |
| 100g | 718 | 7.9g | 13.8g | 75.8g | 8.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 718 | 36% |
| Protein | 7.9g | 16% |
| Total Fat | 75.8g | 97% |
| Saturated Fat | 12.1g | 61% |
| Total Carbohydrates | 13.8g | 5% |
| Dietary Fiber | 8.6g | 31% |
| Sugars | 4.6g | 9% |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 12.1g | 4% |
| Calcium | 85mg | 7% |
| Iron | 3.7mg | 21% |
| Potassium | 368mg | 8% |
| Vitamin C | 1.2mg | 1% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 130mg | 31% |
| Phosphorus | 188mg | 15% |
| Zinc | 1.3mg | 12% |
| Selenium | 3.6mcg | 7% |
| Folate | 11mcg | 3% |
| Thiamin (B1) | 1.2mg | 100% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.5mg | 16% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Macadamia Nuts
Macadamia nuts have one of the highest monounsaturated fat contents of any food. At 58.9g of monounsaturated fat per 100g (mostly oleic acid, the same fat found in olive oil), macadamia nuts are associated with improvements in LDL cholesterol and cardiovascular risk markers in clinical studies. The palmitoleic acid (omega-7) in macadamia nuts is a less common fatty acid with emerging research on insulin sensitivity and metabolic health.
Thiamin (vitamin B1) at 1.2mg per 100g is the most notable micronutrient, covering essentially the full daily requirement in one ounce. Thiamin is essential for converting carbohydrates into ATP energy and supports nervous system function. Most people get adequate thiamin from grains, but macadamia nuts provide it without the carbohydrate load.
Magnesium at 130mg per 100g participates in over 300 enzymatic reactions including muscle contraction, protein synthesis, and energy metabolism. A 1 oz serving provides about 37mg, contributing roughly 9% of the 420mg daily requirement for adults. Low magnesium is associated with muscle cramps, poor sleep, and impaired recovery.
The high fat content makes macadamia nuts extremely satiating per serving. The combination of fat and fiber (8.6g per 100g) slows gastric emptying and prolongs feelings of fullness, which can help manage appetite during a calorie deficit. However, the calorie density at 718 per 100g means that portion control is critical. A handful of macadamia nuts is 200 calories.
Dietary Considerations
Macadamia nuts are naturally gluten-free, vegan, and dairy-free. They are an excellent fit for keto diets, with only 5.2g of net carbs per 100g (13.8g carbs minus 8.6g fiber). One ounce has just 1.5g of net carbs, making macadamia nuts one of the best keto nuts available. Due to their high calorie density (718 per 100g), macadamia nuts require strict portion control for weight loss. They are a tree nut allergen and should be avoided by anyone with tree nut allergies. Macadamia nuts are toxic to dogs, which is worth knowing. Unsalted raw or dry-roasted macadamia nuts are the healthiest option, as some commercially prepared versions have added salt and oil.
Daily Intake (100g)
100g of macadamia nut provides 36% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in macadamia nuts?
One ounce of macadamia nuts (10 to 12 kernels, 28g) contains 204 calories. Per 100g, macadamia nuts have 718 calories, making them the highest-calorie nut. A 1-cup serving (134g) contains 962 calories. Due to their high calorie density, a standard serving of macadamia nuts is 1 oz (about 10 to 12 nuts).
Are macadamia nuts good for weight loss?
Macadamia nuts can support weight loss through their satiety effects, but portion control is essential. At 204 calories per ounce, they are calorie-dense. The high fat and fiber content slows digestion and reduces hunger. Limit to 1 oz per sitting. Over-eating macadamia nuts is easy due to their rich flavor and can significantly exceed your calorie budget.
Are macadamia nuts keto-friendly?
Yes, macadamia nuts are among the best keto-friendly nuts. One ounce has only 1.5g of net carbs (3.9g carbs minus 2.4g fiber). The very high fat content (21.5g per oz) aligns perfectly with ketogenic macros. Macadamia nuts are a go-to snack for keto dieters who want a high-fat, low-carb option.
What type of fat is in macadamia nuts?
Macadamia nuts are predominantly monounsaturated fat at 58.9g per 100g (about 78% of total fat). The main fatty acids are oleic acid (omega-9) and palmitoleic acid (omega-7). Saturated fat is 12.1g per 100g, and polyunsaturated fat is just 1.5g. The high monounsaturated fat content is associated with cardiovascular health benefits.
How much protein is in macadamia nuts?
Macadamia nuts contain 7.9g of protein per 100g. One ounce (28g) has 2.2g of protein. Macadamia nuts are not a significant protein source compared to other nuts like almonds (21g per 100g) or peanuts (26g per 100g). Their value is primarily in their high-quality fat profile and micronutrient content.
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