Group · Nuts & seeds
Macadamia nuts
Originally from Australia, the macadamia nut is one of the most indulgent and richest nuts in the oilseed family. Recognisable by its round shape, very hard shell and creamy flesh with a slightly sweet, buttery taste, it is eaten plain, roasted, salted or as a paste. It is also found in biscuits, chocolates and certain exotic dishes. With around 757 kcal per 100 g, it is an energy-dense food dominated by fat, mainly monounsaturated fatty acids. It also provides fibre, plant protein and various minerals. Tasty and filling, the macadamia nut has its place in a balanced diet as long as you stick to small portions.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 757 kcal |
| Kilojoules | 3120 kJ |
| Protein | 9,4 g |
| Carbohydrate | 5,3 g |
| Fat | 75,8 g |
| Fibre | 8,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese4,13 mg207 %
- Vitamin B11,2 mg109 %
- Copper0,76 mg76 %
- Magnesium130 mg35 %
- Phosphorus188 mg27 %
- Iron3,69 mg26 %
- Vitamin B60,28 mg20 %
- Potassium368 mg18 %
- Vitamin B9dietary folate equivalents11 µg
See the other 8 nutrients
- Vitamin B32,47 mg15 %
- Zinc1,3 mg13 %
- Vitamin B50,76 mg13 %
- Vitamin B20,16 mg11 %
- Calcium85 mg11 %
- Vitamin E0,54 mg5 %
- Vitamin C1,2 mg2 %
- Iodine2 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The macadamia nut is a true concentrate of energy: its nutrition facts show 75.8 g of fat, 5.22 g of carbohydrate, 9.33 g of protein and 8.6 g of fibre per 100 g. Its richness in monounsaturated fatty acids makes it a useful ally, but its calorie density calls for moderation. A reasonable portion is around 20 to 30 g, or a small handful of about 6 to 8 nuts.
How to eat macadamia nuts? Plain with drinks, crushed over a salad, mixed into a muesli at breakfast or added to a porridge, they bring crunch and creaminess. For salted versions, beware of nibbles-style mixes, which are often far too high in salt: you can take a look at the nibbles and party food family to compare. Macadamia also goes very well with dark chocolate, white fish or roasted vegetables. Store it in an airtight jar, away from light and heat, to stop its healthy fats going rancid.
- Benefits and key nutrients: monounsaturated fats, fibre, magnesium, manganese and a little vitamin B1.
- Low glycaemic index: few fast-release sugars, ideal for a balanced diet.
- Filling effect: fibre and fat help you last between meals.
For active people, the macadamia nut is a handy, energy-rich snack, perfect before a long endurance session or on hikes. Paired with dried fruit and a source of protein, it fits well into a muscle-gain strategy. Straight after intense exercise, however, it is better to favour faster carbohydrates and protein: for recovery, discover our protein snack ideas. You can vary your pleasures with other nuts such as almonds or cashew nuts, which are sometimes lower in calories.
Weight control: at 757 kcal per 100 g, macadamia is one of the highest-calorie nuts. A few nuts are enough to boost a meal, but nibbling through the whole packet soon sends the count soaring. Weigh your portions, choose plain unsalted versions and include them in a varied diet. To see where this food sits among other nuts, explore the Nuts & Seeds family and compare its calories in our calorie table.