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Nuts & seeds

Macadamia nuts, raw

Raw macadamia nuts are exceptionally rich, energy-dense tree nuts dominated by monounsaturated fat and also providing fibre and minerals.

Nutrition per100 g
718kcal
3,000 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein7.9 g
16% RI*
Carbohydrates13.8 g
5% RI*
Fat75.8 g
100% RI*
Saturated fat12.1 g
60% RI*
Fibre8.6 g
34% RI*
Sugars4.6 g
5% RI*

Vitamins

Vitamin C1.2 mg
2% RI*
Vitamin E0.5 mg
5% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.3 mg
20% RI*
Folate11.0 µg
6% RI*

Minerals

Calcium85.0 mg
11% RI*
Iron3.7 mg
26% RI*
Magnesium130.0 mg
35% RI*
Phosphorus188.0 mg
27% RI*
Potassium368.0 mg
18% RI*
Sodium5.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind macadamia nuts, raw

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Most of the 75.8 g total fat is monounsaturated, with approximately 58.9 g monounsaturated fat per 100 g in the USDA profile.
  • Provides 8.6 g fibre per 100 g, so a small measured portion can contribute to daily fibre intake.
  • Provides magnesium, phosphorus, potassium, iron and calcium together with 7.9 g protein per 100 g.
  • Raw unsalted macadamias are naturally low in sodium and can replace salty snacks when portions are kept comparable.
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THE DOWNSIDE

What to keep in mind

  • Contains about 718 kcal and 75.8 g fat per 100 g, making macadamias one of the most energy-dense common nuts.
  • Macadamia is a tree-nut allergen and can cause serious allergic reactions; shared processing equipment can introduce other nut allergens.
  • Whole macadamias are hard, round choking hazards for young children and require an age-appropriate form.
  • Their high fat content makes them vulnerable to rancidity; store shelled nuts cool, dark and airtight.
  • Salted, honey-coated, chocolate-covered and oil-roasted macadamias have a different sugar, sodium and energy profile from this raw entry.