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

This tasty nut originated in our east coast rainforests more than 60 million years ago. What’s more, Australia is a leading global producer of macadamias, and Australians consume more per capita than anywhere else in the world.

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

Handful of 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 good 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 are a source of niacin, which is important for growth and for releasing energy from food.  
  • A handful of macadamias (30g) contains around 2g dietary fibre – similar to the amount in a slice of wholemeal bread. And the soluble 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.
Nutrient Per 100g Per 30g
Energy (kJ) 3018 905
Protein (g) 9.2 2.76
Total fat (g) 74 22.2
Saturated fat (g) 10 3
Monounsaturated fat (g) 59.6 17.8
Polyunsaturated fat (g) 1.1 0.33
Omega 3 ALA 200 60
Carbohydrate (g) 4.5 1.35
Sugars (g) 4.5 1.35
Dietary fibre (g) 6.4 1.9
Calcium (mg) 48 14.4
Copper (mg) 0.4 0.12
Iron (mg) 1.8 0.54
Magnesium (mg) 95 28.5
Manganese (mg) 5.1 1.53
Potassium (mg) 410 123
Selenium (ug) 10 3
Sodium (mg) 1 0.3
Zinc (mg) 1.2 0.36
Thiamin (mg) 0.3 0.09
Riboflavin (mg) 0.1 0.03
Niacin (mg eq) 4.1 1.23
Folate DFE (ug) 11 3.3
Vitamin B6 (mg) 0.3 0.09
Vitamin E (mg) 1.4 0.42
Arginine (g) 1.4 0.4
Sterols (mg) 116 35
Polyphenols (mg) 156 47

Health effects

In addition to the health benefits all tree 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.

Nuts for Life - Macadamias infographic

Where they are grown?

Macadamias are Australia’s native nut and are grown along the eastern seaboard of New South Wales and Queensland, from Port Macquarie in the south to the Atherton Tablelands in the north. Around half of the Australian crop is produced in NSW and half in Queensland.

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

Did you know? Australia is one of the leading producers of macadamias in the world, contributing around 20% of the global crop of macadamias. Macadamias are now Australia’s fourth largest horticultural export. The major export markets are Japan, Korea, Taiwan, China, Europe and North America, but the biggest market for macadamia kernel (shelled) is Australia itself!

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. 


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.


  1. Garg, ML., et al., Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects. Lipids, 2007. 42(6): p. 583-7.
  2. Wall, MM. Functional lipid characteristics, oxidative stability, and antioxidant activity of macadamia nut (Macadamia integrifolia) cultivars. Food Chemistry, 2010. 121(4):1103–8.
  3. Maguire, LS., et al. Fatty acid profile, tocopherol, squalene and phytosterol content of walnuts, almonds, peanuts, hazelnuts and the macadamia nut. Intern J Food Sciences and Nutrition, 2004. 55(3):171-8.
  4. Frigolet, ME & Gutiérrez-Aguilar, R. The role of the novel lipokine palmitoleic acid in health and disease. Adv Nutr, 2017. 8:173S–181S.
  5. Song, IB., et al. Effects of 7-MEGATM 500 on oxidative stress, inflammation, and skin regeneration in H2O2-treated skin cells. Toxicol Res, 2018. 34(2):103-10.
  6. Jones, J., et al. Macadamia nut effects on cardiometabolic risk factors: A randomised trial. Journal of Nutritional Science, 2023. 12, E55.

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