As proud Australians, we have a soft spot for macadamias!

This tasty nut originated in our sub-tropical rainforests more than 60 million years ago. Today, macadamias are grown primarily in commercial orchards along Australia’s east coast, particularly throughout Queensland and New South Wales. The Australian industry encompasses approximately 800 growers and 15 million macadamia trees.

A healthy handful (or a 30g serve) is around 15 macadamias.

What makes macadamias unique?

• Macadamias contain the most monounsaturated fat of all tree nuts. In fact, 81% of the total fat in macadamia nuts is the heart-healthy MUFA type [2,3].
• They are a source of manganese – a mineral needed for many of the body’s functions, including fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
• Macadamia nuts also offer niacin, which is important for growth and for releasing energy from food.  
• A handful of macadamias (30g) contains around 2.5g dietary fibre – similar to the amount in a slice of wholemeal bread. And the fibre in macadamias acts as a prebiotic, helping feed beneficial gut bacteria.
• Macadamia oil contains high levels of palmitoleic acid, an omega-7 fatty acid known to have anti-inflammatory properties [4]. And some research suggests palmitoleic acid may improve the body’s synthesis of elastin and collagen, which have a role in skin structure and function[5]. 
• Macadamias are naturally low in sugar and sodium.

Health effects

In addition to the health benefits all nuts provide, macadamia nuts have been linked with: 

• Reducing oxidative stress [1] – oxidation causes damage to the body’s cells and this is believed to be an important factor in the development of disease and ageing.
• Emerging (though currently limited) evidence suggests that macadamia oil may be linked with skin health, by improving the appearance of scars and other minor skin irritations [2,3].

Did you know? A randomised trial, published in 2023, found eating macadamias does not lead to weight gain [6]. Study participants ate their usual diet, but added macadamias (making up ~15% of their daily kilojoules, or between 35-59g/day) for 8 weeks, and had another 8 weeks without macadamia nuts. It found including daily macadamias did not impact body weight, waist circumference, or percentage body fat.

Where they are grown?

Macadamias are Australia’s native nut and are grown primarily along the eastern seaboard of New South Wales and Queensland, from Port Macquarie in the south to the Atherton Tablelands in the north. Bundaberg in Queensland and the NSW Northern Rivers are Australia’s powerhouse growing regions.

Macadamia nuts are also grown in Hawaii (USA), South Africa, Kenya and Guatemala. 

Forms and best eaten with…

• Macadamias can be purchased in shell, or as kernels roasted, raw, salted and unsalted.
• Macadamias make delicious nut butters. 
• They are great in both sweet and savoury dishes, adding a delicious creamy crunch. 

Storage

Remove macadamias from plastic bags and store them in an airtight container in the refrigerator or freezer. They can be refrigerated for up to 4 months and frozen for up to 6 months. Remember to bring any nuts back to room temperature before eating to help them taste their nutty best.