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Macadamia nuts have the highest fat content of any commonly eaten nut — but almost all of it is oleic acid, the same monounsaturated fat found in olive oil, with robust cardiovascular benefits. Our Roasted Salted Macadamia has earned a Great Taste Award 2025 from the Guild of Fine Food.
| Nutrient | Per 28g | % Daily intake |
|---|---|---|
| Calories | 204 kcal | — |
| Total fat | 22g | — |
| Monounsaturated fat | 17g (77% of total) | — |
| Fibre | 2.4g | 9% |
| Manganese | 1.2mg | 52% |
| Thiamine (B1) | 0.34mg | 28% |
Macadamias have the highest monounsaturated fat percentage of any nut — even higher than olive oil.
A 2008 Journal of Nutrition study found men eating 40–90g of macadamias daily for five weeks had significant reductions in total cholesterol, LDL cholesterol, and triglycerides. The American Heart Association identifies oleic acid as a beneficial fat that reduces LDL without lowering HDL.
Macadamias contain meaningful amounts of palmitoleic acid (omega-7), which laboratory studies show reduces inflammatory markers and may improve insulin sensitivity.
High fat content makes macadamias a slow-burning energy source with no blood sugar spike. 28% daily thiamine per serving further supports cellular energy metabolism.
52% of daily manganese per serving — one of the best dietary sources of this mineral, supporting enzyme function, bone health, and antioxidant defence.
The Maillard reaction deepens macadamias' natural butteriness into something richer. At Nuts Pick, we use carefully controlled temperatures to enhance flavour without burning the delicate fat. That precise balance is what the Great Taste judges recognised.
vs Cashews: Macadamias have more buttery depth and higher monounsaturated fat; cashews win on magnesium. vs Walnuts: Macadamias are sweeter and creamier; walnuts win on omega-3s. vs Pecans: Both rich and buttery; macadamias are smoother and more versatile in cooking.
Straight from the bag, chopped over vanilla ice cream, in granola (add in the last 5 minutes of baking), or on a cheese board with brie. Also available in our nut gift boxes. Try our Honey Roasted Macadamia for an even more indulgent option.
