Macadamia nuts
The most calorie-dense nut and the lowest in protein; best suited to keto.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Macadamia nuts for gym-goers
Per 100 g, macadamia nuts provides 718 kcal, 7.9 g protein, 13.8 g carbohydrate (8.6 g fiber, 4.6 g sugars) and 75.8 g fat (12.1 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 oz (10-12 nuts), about 28 g) comes to roughly 201 kcal and 2.2 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Macadamia nuts
No common nut packs more calories than the macadamia: fat makes up around three quarters of its weight and protein stays below 10 percent. Most of that fat is monounsaturated, including an unusual amount of palmitoleic acid, which gives them a rich, buttery texture unlike almonds or peanuts.
In a gym diet
Treat macadamias as a fat source and nothing more. They deliver the least protein of any nut here and the most calories. That suits keto and very low-carb plans, and it's a handy way to add calories on a hard bulk when appetite is low. On a cut, measure these more carefully than any other nut, since a few extra kernels can add 100 kcal. For protein per calorie, peanuts, pumpkin seeds or hemp seeds do far more work.
Preparation and cooking
The shells are extremely hard, so macadamias are usually sold shelled and roasted. Light toasting brings out the butteriness, and roughly chopped they make a crunchy crust for fish. A serving is only 10 to 12 nuts, so count or weigh them instead of pouring a handful.
Buying and storage
Unsalted, dry-roasted or raw macadamias are the ones to get. Skip honey-roasted or chocolate-coated versions if you track sugar. All that fat goes rancid in warm storage, so refrigerate or freeze after opening.
Things to watch
Macadamias are a tree nut allergen. They carry more saturated fat than almonds or walnuts, and their calorie density means portions have to be controlled. They're also toxic to dogs, so keep them away from pets.
Meal ideas
- Keto snack: 15 g macadamias with a cheese stick and cucumber slices.
- Macadamia-crusted white fish with roasted asparagus and new potatoes.
- Hard-gainer shake: whole milk, oats, banana, whey and a small handful of macadamias.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (31%) and Iron (21%).
Good source (10–19% DV per 100 g): Zinc (12%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 1.1 g | #16 of 16 |
| Protein per 100 g | 7.9 g | #16 of 16 |
| Fiber per 100 g | 8.6 g | #8 of 16 |
| Lowest calories per 100 g | 718 kcal | #16 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Brazil nuts
659 kcal · P 14.3 · C 11.7 · F 67.1
→Walnuts, English
654 kcal · P 15.2 · C 13.7 · F 65.2
→Hazelnuts / filberts
628 kcal · P 15 · C 16.7 · F 60.8
→Tahini (sesame seed paste)
595 kcal · P 17 · C 21.2 · F 53.8
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in macadamia nuts?
Macadamia nuts has about 718 kcal per 100 g, or roughly 201 kcal per 1 oz (10-12 nuts) (28 g).
How much protein is in macadamia nuts?
About 7.9 g of protein per 100 g and 2.2 g per 1 oz (10-12 nuts). That works out to 1.1 g per 100 kcal, so it's not primarily a protein source.
Is macadamia nuts good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are macadamia nuts good for keto?
Yes. Macadamias are one of the most keto-friendly nuts: very high in fat and low in net carbs once you subtract fiber. A typical portion fits easily into a low-carb day. The drawback is calorie density, so you still need to weigh them if you're trying to lose weight.
Why are macadamia nuts so high in calories?
They contain more fat than any other common nut, and fat supplies about nine calories per gram versus four for protein or carbs. With little water or protein, almost every gram is energy-dense fat. That's why a small serving carries about the same calories as a much bigger portion of vegetables or lean protein.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.