The Surprising Health Benefits of Australian Macadamia Nuts

Australian macadamia nuts and their products offer a delicious treat that's not just tasty, but incredibly healthy too. Rich in essential nutrients and beneficial fats, these versatile nuts can elevate your wellness journey. Here’s how:

Nutrient-Rich Composition

High Energy Food: Macadamia nuts are energy-dense, providing a satisfying boost for your day.

Mono-Unsaturated Fats: Their oil contains 78% mono-unsaturated fats, which are considered heart-healthy and can:

  • Help reduce bad LDL cholesterol.
  • Promote good HDL cholesterol.
  • Support overall cardiovascular health.

Protein Powerhouse: While low in lysine, macadamias are high in arginine, an amino acid beneficial for:

  • Improving blood flow.
  • Supporting heart health.

Rich in Minerals

  • Calcium for bone strength.
  • Potassium to support muscle and nerve function.
  • Dietary Fibre: Supports digestion and aids in maintaining a healthy gut.
  • Low Sodium: Ideal for those managing their salt intake.

Versatile Culinary Uses

Natural & Raw: Enjoy them right out of the shell for a quick, satisfying snack.

Dry Roasted or Cooked in Oil: Their buttery flavour shines when roasted or incorporated into oils.

In Recipes: Enhance the flavours of your favourite dishes, like:

  • Cakes & Confectionery: Add a nutty crunch to your desserts.
  • Ice Cream: Perfect as a topping or mix-in.
  • Salads: Adds texture and richness to your greens.
  • Roasts & Casseroles: Gives a gourmet twist to your savoury dishes.

Delicious and Nutritious

Indulge guilt-free in the rich, buttery flavour of macadamia nuts while supporting your health. From heart health to digestive wellness, their benefits are as limitless as your culinary imagination.

Macadamia Nuts


  • No cholesterol
  • Rich in fibre
  • Very high in mono-unsaturated fat
  • Rich in vitamins, minerals and antioxidents
  • Excellent source of disease fighting nutrients
  • Not genetically modified

Nutritional Properties


The oils in macadamia are:

  • 84% monounsaturated
  • 12.5% saturated
  • 3.5% polyunsaturated.

The monounsaturated portion contains oleic fatty acid plus the highest known level of palmitoleic fatty acid. This is also present in beneficial fish oils.

Monounsaturated fatty acids are the ‘good’ fats. They have been shown in macadamias to significantly reduce blood serum cholesterol levels, as well as enhancing the protective high-density lipoproteins and suppressing undesirable low-density lipoproteins.

The macadamia nut contains the highest level of monounsaturated fatty acids of any natural commercial food.

Macadamias contain no cholesterol. Macadamias contain no trans fatty acids. Macadamias improve the balance between omega 6 and omega 3 fatty acids. This facilitates the body’s manufacture of essential fatty acids and eicosanoids (prostaglandins etc).


Macadamias contain significant proteins, comprising essential and non-essential amino acids. These play an important role in building muscle structure, connective tissues and developing blood plasma. Macadamias contain all the essential amino acids with most of these present at optimum levels.


Most of the ‘simple’ carbohydrates are present as saccharides (sugars). Macadamias contain the sugars: sucrose, fructose, glucose and maltose, plus some starch-based material. Carbohydrates supply energy to the body. Complex carbohydrates are described as dietary fibre.

Dietary Fibres

Dietary fibre is the term for carbohydrates that are resistant to enzyme digestion in the stomach. They consist of complex soluble carbohydrates and soluble fibres such as lignans, hemicellulose, amylopectins, mucilage, gums and insoluble cellulose. The dietary fibre in macadamias are the cell walls within the kernel. Dietary fibre promotes satiety, provides roughage, slows digestion and reduces hunger, promotes desirable intestinal bacteria and reduces constipation.

Minerals & Vitamins

Macadamias contain a large range of minerals. They are rich in: iron, potassium, phosphorus, magnesium and calcium. They also contain significant levels of zinc, copper, selenium. The most significant vitamins are:  Vitamin E, Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5) and Folate (B9).

Phytonutrients (phytochemicals)

These are biologically active components which protect our body’s systems. Many act as antioxidants that scavenge the free radicals that oxidise blood fats.  Macadamias contain tocopherols and tocotrienols, which are derivatives of Vitamin E, as well as phytosterols such as sitosterol and also selenium.

Macadamias contain the phytonutrients classes: phenolic compounds, flavonoids, phytoestrogens, phytic acids, ellargic acid, saponins and lignans.

Budding Macadamia Nuts in November High Hopes farm Valla

Macadamia Nutrition Facts 100g

Nutritional LIST Macadamia nuts (raw kernel):
Per 100g serve
Energy 3040kJ
Protein 9.2g
Fat 76.4g
– Monounsaturated 63.4g
– Polyunsaturated 3.0g
– Saturated 10.0g
Carbohydrates 10.0g
– Sugars 4.0g
Dietary Fibre 7.0g
Cholesterol NIL
Phosphorus 241 mg
Calcium 53mg
Sodium 3mg
Potassium 409mg