Macadamia Nuts Macros: Complete Nutrition Breakdown & Tracking Guide

Macadamia nuts are among the most indulgent nuts nutritionally—rich, buttery, and exceptionally high in healthy fats. Whether you’re tracking macros for keto, building muscle, or managing weight, understanding the macro breakdown of macadamia nuts helps you incorporate them strategically into your diet.

This guide provides a complete nutritional analysis of macadamia nuts, including serving sizes, macro ratios, health benefits, and practical tracking tips.

Need to calculate your personalized macro targets? Use our free macro calculator to get started.

Related: Learn more about what macros are and how they impact your diet.

Macadamia Nuts Nutrition Facts

Standard Serving: 1 ounce (28g) - approximately 10-12 whole nuts

Nutrient	Amount	% Daily Value*
Calories	204 kcal	10%
Protein	2g	4%
Total Carbohydrates	4g	1%
Dietary Fiber	2g	8%
Net Carbs	2g	-
Total Fat	21g	32%
Saturated Fat	3g	15%
Monounsaturated Fat	17g	-
Polyunsaturated Fat	0.4g	-
Omega-6	360mg	-
Omega-3	60mg	-

*Based on a 2,000 calorie diet

Micronutrients per 1 oz (28g)

Vitamin/Mineral	Amount	% DV
Thiamin (B1)	0.3mg	25%
Manganese	1.0mg	50%
Copper	0.2mg	10%
Magnesium	37mg	9%
Iron	1.0mg	6%
Vitamin B6	0.1mg	5%

Macronutrient Breakdown by Serving Size

Understanding portion sizes helps you hit your daily macro targets accurately.

Whole Nuts

Serving	Weight	Calories	Protein	Carbs	Net Carbs	Fat
10 nuts	~28g	204	2g	4g	2g	21g
15 nuts	~42g	306	3g	6g	3g	32g
20 nuts	~56g	408	4g	8g	4g	42g
1/4 cup	~34g	247	2.4g	4.8g	2.4g	25.5g
1/2 cup	~68g	494	4.8g	9.6g	4.8g	51g

Chopped/Ground

Form	Weight	Calories	Protein	Carbs	Net Carbs	Fat
1 Tbsp chopped	~9g	65	0.6g	1.3g	0.6g	6.7g
1/4 cup chopped	~36g	263	2.6g	5.2g	2.6g	27g
1 Tbsp ground	~6g	43	0.4g	0.9g	0.4g	4.5g

Macadamia Nut Products

Product	Serving	Calories	Protein	Carbs	Net Carbs	Fat
Macadamia butter	2 Tbsp	230	2g	5g	3g	24g
Dry roasted	1 oz	203	2g	4g	2g	21g
Oil roasted	1 oz	204	2g	4g	2g	22g
Salted	1 oz	204	2g	4g	2g	21g
Macadamia milk (unsweetened)	1 cup	50	1g	1g	0g	5g

Macro Ratios: Where Calories Come From

Understanding the macro ratio helps you see how macadamia nuts fit your dietary approach.

Standard 1 oz serving (204 calories):

• Fat: 189 calories (78%)
• Carbs: 16 calories (18%)
• Protein: 8 calories (4%)

Fat Profile Breakdown

Macadamia nuts have the highest monounsaturated fat content of any nut:

• Monounsaturated fat: 17g (81% of total fat) - primarily oleic acid
• Saturated fat: 3g (14% of total fat)
• Polyunsaturated fat: 0.4g (2% of total fat)
• Omega-6: 360mg
• Omega-3: 60mg
• Omega-6:Omega-3 ratio: 6:1 (favorable)

This makes macadamia nuts similar to olive oil in terms of heart-healthy fat composition.

How Macadamia Nuts Fit Different Diets

Keto Diet (70% fat, 25% protein, 5% carbs)

Rating: ⭐⭐⭐⭐⭐ Excellent

Macadamia nuts are among the best nuts for keto:

• Only 2g net carbs per serving
• 78% calories from fat (mostly monounsaturated)
• Energy-dense for meeting high fat requirements
• Won’t kick you out of ketosis

Keto usage: 2-3 oz daily as snacks, in fat bombs, or macadamia butter on celery

Low-Carb Diet (<100g carbs/day)

Rating: ⭐⭐⭐⭐⭐ Excellent

Perfect for carb-restricted diets:

• Minimal impact on blood sugar
• High satiety from fat content
• Nutrient-dense calories

Usage: 1-2 oz daily without concern for carb limits

High-Protein Diet (30%+ protein)

Rating: ⭐⭐ Poor

Not ideal as a protein source:

• Only 2g protein per serving (4% of calories)
• Would need 10+ oz to get meaningful protein
• Better combined with actual protein sources

Usage: Add as a fat source to protein-rich meals, not as protein itself

Weight Loss (Caloric Deficit)

Rating: ⭐⭐⭐ Moderate

Can work with careful portioning:

• Very calorie-dense (204 cal per ounce)
• High satiety factor helps control appetite
• Easy to overeat if not pre-portioned
• Research shows nuts don’t cause weight gain despite calories

Strategy: Pre-portion 1 oz servings, pair with protein to increase fullness

Muscle Building (Caloric Surplus)

Rating: ⭐⭐⭐⭐ Good

Excellent for clean bulking:

• Dense calories support surplus needs
• Healthy fat supports hormone production
• Easy to add 200-600 calories without excess volume
• Minimal preparation required

Usage: 2-4 oz daily between meals to hit calorie targets

Mediterranean Diet

Rating: ⭐⭐⭐⭐⭐ Excellent

Perfectly aligned:

• High in heart-healthy monounsaturated fats
• Whole food, minimally processed
• Rich in antioxidants and minerals
• Similar fat profile to olive oil

Usage: 1-2 oz daily as snacks or added to salads, grain bowls

Vegan/Vegetarian

Rating: ⭐⭐⭐⭐ Good

Great plant-based fat source:

• No animal products
• Provides calories and nutrients
• Low protein means pair with legumes/tofu
• Good source of plant-based manganese, thiamin

Usage: 1-2 oz daily, combine with higher-protein plant foods

Paleo/Whole30

Rating: ⭐⭐⭐⭐⭐ Excellent (for Paleo)

Paleo: Fully compliant - whole food, nutrient-dense, ancestral food source

Whole30: ❌ Not allowed - nuts are restricted during the initial 30-day reset, though nutritionally compliant

Intermittent Fasting

Rating: ⭐⭐⭐⭐ Good

• During fasting window: Breaks fast (contains calories)
• During eating window: Excellent - calorie-dense for shorter eating periods, helps hit calorie targets without excessive volume

Usage: 2-3 oz during eating window to efficiently meet calorie needs

Health Benefits Beyond Macros

While macros matter for body composition, macadamia nuts offer additional benefits:

Heart Health

• 80%+ monounsaturated fat reduces LDL cholesterol
• Similar cardiovascular benefits to olive oil
• May reduce inflammation markers
• Supports healthy blood pressure

Blood Sugar Control

• Low glycemic index
• Minimal impact on insulin
• May improve insulin sensitivity
• Suitable for diabetics in moderation

Nutrient Density

• 50% DV manganese (bone health, metabolism)
• 25% DV thiamin (energy production)
• Good copper, magnesium, iron
• Antioxidants including tocotrienols

Brain Health

• Oleic acid supports cognitive function
• Thiamin essential for nerve function
• May reduce oxidative stress

Satiety

• High fat content promotes fullness
• Fiber aids digestion
• Research shows nuts help control appetite
• Can reduce overall calorie intake despite density

Tracking Macadamia Nuts in Your Macros

Weighing vs. Counting

Most accurate: Weigh on a food scale

• 28g = 1 serving = 204 calories
• Removes guesswork
• Accounts for size variation

Quick method: Count whole nuts

• 10-12 nuts ≈ 1 oz
• Less accurate but practical
• Best for maintenance, not cutting

Volume measurement: Use measuring cups for chopped

• 1/4 cup ≈ 34g
• Okay for cooking, less precise for tracking

Logging Tips

In MyFitnessPal or similar apps:

1. Search “Macadamia nuts, raw” (USDA database)
2. Log by weight in grams for accuracy
3. For roasted/salted, check labels (similar macros, added sodium)
4. Save as “frequent food” if you eat them regularly

Pre-portioning strategy:

• Buy in bulk
• Divide into 1 oz portions in small bags/containers
• Label with macros
• Grab-and-go convenience prevents overeating

Common Mistakes

❌ Eyeballing portions - Very easy to eat 2-3 oz thinking it’s 1 oz ❌ Ignoring macadamia butter - 230 calories in just 2 tablespoons ❌ Not accounting for coatings - Honey roasted, chocolate covered add significant carbs/sugar ❌ Using “cup” measurements - Whole nuts have air space, cups are inconsistent

Macadamia Nuts vs. Other Nuts (Per 1 oz)

Nut Type	Calories	Protein	Carbs	Net Carbs	Fat	Fiber
Macadamia	204	2g	4g	2g	21g	2g
Pecans	196	3g	4g	1g	20g	3g
Walnuts	185	4g	4g	2g	18g	2g
Almonds	164	6g	6g	3g	14g	3g
Cashews	157	5g	9g	8g	12g	1g
Pistachios	159	6g	8g	6g	13g	3g
Peanuts	161	7g	5g	3g	14g	2g

Key takeaways:

• Macadamia nuts have the highest fat content of any nut
• Lowest protein content among common nuts
• Lowest net carbs (tied with pecans)
• Most calories per ounce
• Best for keto/low-carb, worst for high-protein diets

Recipe Ideas & Meal Prep

Quick Macro-Friendly Ways to Use Macadamia Nuts

As a Snack:

• 1 oz with apple slices (adds protein with Greek yogurt)
• Paired with cheese for balanced macros
• Mixed with lower-calorie nuts (almonds) to reduce fat ratio

In Meals:

• Chopped over salads (add crunch + healthy fats)
• Blended into smoothies for calories/creaminess
• Macadamia-crusted fish or chicken (replace breadcrumbs)
• Stir-fried vegetables with macadamia oil

Macro-Tracked Recipes:

Keto Fat Bombs (Makes 12)

• 1 cup macadamia nuts, chopped
• 1/2 cup coconut oil
• 2 Tbsp cocoa powder
• Stevia to taste Per bomb: 150 cal | 1g protein | 2g carbs | 15g fat

High-Calorie Smoothie (Post-workout bulk)

• 1 oz macadamia nuts
• 1 banana
• 1 scoop protein powder
• 1 cup almond milk
• 1 Tbsp macadamia butter Total: 550 cal | 30g protein | 45g carbs | 30g fat

Mediterranean Macadamia Pesto (Makes 8 servings)

• 1 cup macadamia nuts
• 2 cups basil
• 1/2 cup olive oil
• 3 cloves garlic
• 1/4 cup parmesan Per 2 Tbsp: 180 cal | 3g protein | 3g carbs | 18g fat

Buying & Storage Tips

Best Forms for Macro Tracking

Raw, unsalted:

• Most versatile
• No added oils or sodium
• Consistent macros
• Best for precise tracking

Dry roasted:

• Similar macros to raw
• Enhanced flavor
• Check labels for added oils

Avoid for macro accuracy:

• Honey roasted (added sugars increase carbs)
• Chocolate covered (macros vary widely)
• Mixed nut blends (harder to weigh individual nuts)

Storage

Shelf life:

• Unopened: 6-12 months in cool, dark place
• Opened: 3-6 months in airtight container
• Refrigerated: Up to 1 year
• Frozen: Up to 2 years

Why proper storage matters:

• High fat content means prone to rancidity
• Off smell/taste indicates spoilage
• Rancid nuts lose nutritional value

Frequently Asked Questions

How many calories are in 1 macadamia nut?

A single whole macadamia nut contains approximately 17-20 calories, depending on size. A standard serving of 10-12 nuts provides 204 calories. For precise macro tracking, weighing is more accurate than counting individual nuts due to size variation.

Can I eat macadamia nuts every day?

Yes, consuming 1-2 ounces (10-24 nuts) daily can be part of a healthy diet for most people. Daily consumption may support heart health through monounsaturated fats, provide essential minerals like manganese and thiamin, and help control appetite. However, pre-portion your servings since they’re calorie-dense—it’s easy to overeat when snacking directly from a container.

Are macadamia nuts high in protein?

No, macadamia nuts are very low in protein compared to other nuts. One ounce provides only 2g protein (4% of calories), making them the lowest protein nut commonly consumed. Compare this to almonds (6g), peanuts (7g), or pistachios (6g) per ounce. If you need protein, pair macadamia nuts with Greek yogurt, cheese, or use them alongside higher-protein nuts rather than as your primary protein source.

What’s the difference between raw and roasted macadamia nuts for macros?

The macronutrient content is nearly identical whether macadamia nuts are raw or dry roasted—both contain approximately 204 calories, 21g fat, 4g carbs, and 2g protein per ounce. The main differences are:

• Dry roasted: No oil added, enhanced flavor from roasting
• Oil roasted: May have slightly more fat (1-2g) if oil was added during roasting
• Salted versions: Same macros but significantly more sodium (up to 200mg vs 0mg)

Always check nutrition labels on roasted varieties, as some brands add oils or coatings that change the macro profile.

How do macadamia nuts compare to almonds for weight loss?

Both can support weight loss when consumed in moderation, but they have different macro profiles:

Macadamia nuts (1 oz):

• 204 calories, 21g fat, 2g protein, 2g net carbs
• Higher in calories and fat
• Lower in protein
• Better for keto/very low-carb diets
• Higher satiety from fat content

Almonds (1 oz):

• 164 calories, 14g fat, 6g protein, 3g net carbs
• 40 fewer calories per ounce
• 3x more protein
• Better for high-protein diets
• More fiber for satiety

For weight loss: Almonds may have a slight edge due to lower calories and higher protein, which supports muscle retention and satiety. However, macadamia nuts can work equally well if you prefer them—the key is accurate portioning and fitting them into your total calorie target.

Do macadamia nuts spike blood sugar?

No, macadamia nuts have minimal impact on blood sugar due to their very low carbohydrate content (4g total, 2g net carbs per ounce) and high fat content. They have a low glycemic index and don’t cause significant insulin spikes. In fact, some research suggests regular nut consumption may improve insulin sensitivity and glucose control, making them suitable for people with diabetes or those managing blood sugar levels.

Are salted macadamia nuts bad for you?

Salted macadamia nuts have the same macronutrient profile as unsalted (204 calories, 21g fat, 4g carbs, 2g protein per ounce), but contain significantly more sodium—typically 75-200mg per serving compared to 1-2mg in unsalted. For macro tracking purposes, they’re equivalent. However:

Consider unsalted if:

• You’re watching sodium intake
• You have high blood pressure
• You’re on a sodium-restricted diet

Salted is fine if:

• You have normal blood pressure
• You don’t eat a lot of processed foods (most sodium comes from processed foods, not nuts)
• You prefer the taste and it helps you stick to portions

The health benefits of the monounsaturated fats and nutrients remain the same regardless of salt content.

Can I eat macadamia nuts on a calorie deficit?

Yes, you can include macadamia nuts in a calorie deficit, but careful portioning is critical. At 204 calories per ounce, they’re extremely calorie-dense—eating 3 ounces without realizing it adds 600+ calories to your day, which can wipe out your deficit.

Best practices for cutting:

• Pre-portion 1 oz servings in small containers
• Weigh on a food scale rather than estimating
• Pair with protein (Greek yogurt, cheese) to increase satiety
• Consider them a “fat source” in your meal, not a free snack
• Track immediately after weighing, before eating

Despite being high-calorie, research shows nuts can support weight loss due to their satiety effects and the fact that not all calories from nuts are absorbed. The key is deliberate, measured consumption—not mindless snacking.

How should I track macadamia butter for macros?

Macadamia butter is very calorie-dense—2 tablespoons contain approximately 230 calories, 24g fat, 5g carbs (3g net carbs), and 2g protein. This is about 12% more calories than the same amount of peanut butter.

Tracking tips:

1. Weigh it: Use a food scale for accuracy. A serving is typically 32g (2 Tbsp), but measuring with spoons can vary by 20-30%
2. Log before eating: Put your bread/celery on the scale, zero it, add macadamia butter, note the grams
3. Search correctly: Look for “Macadamia Nut Butter” in your app (not just “macadamia nuts”)
4. Check labels: Commercial brands may add oils, sugar, or salt that change macros from pure macadamia butter

Easy to overshoot: Two heaping tablespoons can easily be 3+ servings (700+ calories). If you’re trying to lose weight, pre-measure or buy individual squeeze packs.

Are macadamia nuts worth the price for the macros they provide?

Macadamia nuts are typically 2-4x more expensive than almonds, cashews, or peanuts ($15-25/lb vs $6-12/lb for other nuts). Whether they’re “worth it” depends on your goals:

They’re worth it if:

• You follow a keto diet (lowest net carbs, highest fat)
• You value taste/texture highly (buttery, creamy, unique)
• You need calorie-dense foods (bulking, underweight, high metabolism)
• You want the highest monounsaturated fat nut (heart health priority)

Consider cheaper alternatives if:

• You need protein (almonds, peanuts have 3-4x more)
• You’re on a tight budget (peanuts deliver similar calories for 1/3 the price)
• You’re cutting calories (almonds provide more volume for fewer calories)

Budget strategy: Mix macadamia nuts with almonds or cashews—you get some macadamia flavor while improving the protein-to-cost ratio.

Conclusion

Macadamia nuts are a premium nutritional choice for specific macro goals—especially keto, low-carb, and Mediterranean diets. With 204 calories, 21g fat, 4g carbs (2g net), and 2g protein per ounce, they deliver healthy monounsaturated fats similar to olive oil, along with important minerals like manganese and thiamin.

Best suited for: Ketogenic diets, low-carb eating, clean bulking, heart health, and calorie-dense snacking.

Less ideal for: High-protein diets, aggressive calorie deficits (without careful portioning), or budget-conscious macro plans.

The key to successfully incorporating macadamia nuts into your macro tracking is precise measurement—weigh servings on a food scale, pre-portion for grab-and-go convenience, and log before eating. Their rich, satisfying nature means a small portion goes a long way.

Ready to build a personalized nutrition plan that includes macadamia nuts? Use our macro calculator to determine your ideal daily targets, then strategically incorporate macadamia nuts as a healthy fat source that fits your lifestyle and goals.

Related guides:

• Best Macro Ratio for Cutting
• Cashews Macros: Complete Nutrition Guide
• Walnuts Macros: Omega-3 Rich Nutrition
• Pistachios Macros: Protein-Rich Nuts
• Keto Diet Macros: Complete Guide