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Nuts contain relatively small amounts of carbohydrate, and because of this, most nuts do not have a glycaemic index (GI).…
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 the 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.
Nutrient | Per 100g | Per 30g | |
---|---|---|---|
energy | |||
Energy (kJ) | 3018 | 905 | |
macronutrients | |||
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 | |
minerals | |||
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 | |
vitamins | |||
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 | |
other | |||
Arginine (g) | 1.4 | 0.4 | |
Sterols (mg) | 116 | 35 | |
Polyphenols (mg) | 156 | 47 |
In addition to the health benefits all tree nuts provide, macadamia nuts have been linked with:
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.
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.
Published July 17, 2019
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