The Healthy Nut You Should Eat

Macadamia Nut Nutrition Facts

Macadamia Nut Calories and Nutrition

Macadamia Nut Nutrition Facts
Serving Size 1 oz (10-12 kernels) (28 g)
Per Serving % Daily Value*
Calories 203
Calories from Fat 193
Total Fat 21.4g 33%
Saturated Fat 3.4g 17%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 16.7g
Cholesterol 0mg 0%
Sodium 1mg 0%
Potassium 104.14mg 3%
Carbohydrates 3.9g 1%
Dietary Fiber 2.4g 10%
Sugars 1.3g
Protein 2.2g
Vitamin A 0% · Vitamin C 1%
Calcium 2% · Iron 6%

Macadamia nuts are kernels that are produced by the macadamia nut tree, originally from Australia but now found in many parts of the world, including Hawaii. The nuts have a hard outer shell that is removed before the nuts are processed.

Health Benefits of Macadamia Nuts

Macadamia nuts are high in fat, but they also provide a boost of monounsaturated fat, considered a “good” fat. Monounsaturated fat or MUFAs come from plant sources and may be helpful in lowering your LDL or “bad” cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that you choose foods with monounsaturated fats instead of saturated fat.

Macadamia nuts also provide fiber. Eating foods with fiber can help you to feel fuller and more satisfied. Weight loss experts generally recommend that dieters consume foods with fiber to help them eat less and create the calorie deficit needed for weight loss.

Macadamia nuts are also a good source of thiamin and a very good source of manganese.

Common Questions About Macadamia Nuts

What’s the best way to avoid overeating nuts?
Even though nuts provide health benefits, they are one of the most common foods that we overeat. A single serving of macadamia nuts is just 10-12 kernels. But we usually don’t count nuts before we eat them. A small handful is a serving. Nuts can make a smart snack if you are trying to lose weight. The protein and fiber in nuts may help you to feel full and satisfied so you don’t eat again soon after your meal.

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