Macadamia Nuts (Raw) Overview
Macadamia nuts are exceptionally rich in heart-healthy monounsaturated fats - containing the highest percentage of any nut. These buttery nuts provide thiamin, manganese, and unique palmitoleic acid (omega-7) that may support heart health and reduce inflammation. Despite high calories, macadamias may support weight management and metabolic health.
Why Macadamia Nuts (Raw) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Macadamia Nuts (Raw) Nutrition Facts
Per 28g (1 oz (10-12 nuts))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 204 | — |
| Protein | 2.2g | 4% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 2.4g | 9% |
| Sugar | g | — |
| Total Fat | 21.5g | 28% |
| magnesium | 37mg | % |
| vitaminB1 | 0.3mg | % |
GI: 10 ()
Key Nutrients in Macadamia Nuts (Raw) for Heart Health
Fiber
2.4gSupports heart health by providing essential fiber
Magnesium
37mgSupports heart health by providing essential magnesium
Best Ways to Eat Macadamia Nuts (Raw) for Heart Health
- Eat raw for maximum nutrition
- Add to trail mix or granola
- Make macadamia nut butter
- Use in baking for rich flavor
- Coat fish or chicken for crust
- Chop and sprinkle on salads
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Macadamia Nuts (Raw) Health Benefits
- Highest monounsaturated fat content of all nuts (80%)
- Contains rare omega-7 (palmitoleic acid)
- Good thiamin source (28% DV) for energy
- Provides manganese (58% DV) for metabolism
- May improve cholesterol ratios significantly
- Low in omega-6 compared to other nuts
- May reduce inflammation markers
- Supports heart health and metabolic function
Important Considerations
- Tree nut allergy common and potentially severe
- Very high in calories (204 per ounce) - strict portion control needed
- Can become rancid quickly - store cold
- Extremely toxic to dogs - keep away from pets
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