Health & Nutrition

We all love that soft crunch and buttery flavour of macadamias, but did you know that macadamias also provide a range of health benefits? When a healthy handful of macadamias (30g) is consumed each day as part of a healthy diet, it may lower your risk of heart disease, type 2 diabetes, oxidative stress and can assist in weight management.

Rather than write heaps about how great macadamias are, we thought we just give you a taste of some of the great reasons why macadamias are good for you to eat!! And we know that there are other people who know more about the health benefits than us so a bit further down the page we have some links to good, credible sources of information about macadamias.


Macadamias and Health

Research has shown that eating macadamias can reduce heart disease risk. Macadamias have the highest percentage of monounsaturated fats of any tree nuts and also contain antioxidants in the form of Omega 3 that are noted to be beneficial to health. As with all tree nuts they contain no cholesterol.

Contrary to popular belief consumption of tree nuts is not fattening. Although macadamias are high in fat, research work has shown that eating nuts does not lead to weight gain. In fact nuts may help with managing weight.

A handful of macadamias contains around 30% of your daily requirements of thiamin – also known as B1. B1 is vital for turning food into energy.

Macadamias are rich in manganese – a mineral that is essential in bone formation and the breakdown of carbohydrate, cholesterol and amino acids. A handful of macadamias provides nearly 25% of RDI for manganese.

Did you know that a handful of macadamias contains about the the same amount of fibre as a slice of wholegrain bread? A high fibre diet is necessary for maintaining healthy bowel function.

Raw macadamias have been awarded a 5 star rating – the highest possible under the Australian Governments Health Star Rating System ( The Health Star Rating is a front-of-pack labelling system that rates the overall nutritional profile of packaged food and assigns it a rating from ½ a star to 5 stars. The more stars, the healthier the choice.

Eating nuts and better health

Macadamia Kernels

Australian macadamia kernel is high in nutritional value. The natural oil content is primarily mono-unsaturated, which makes macadamias a favoured food with dieticians. More importantly, macadamias contain no cholesterol: a significant benefit to persons at risk of heart disease.

Nutritional Information – Raw Macadamia kernel

Average Quantity per Serving (30g) Average Quantity per 100g
Energy 920kJ 3068J
Fats (total) 22.8g 76.2g
   Monounsaturated 18.4g 61.4g
   Saturated 3.1g 10.3g
   Polyunsaturated 0.3g 0.9g
Trans fatty acid 0.0mg 0.0g
Protein 2.3g 7.6g
Carbohydrates 1.4g 4.5g
Sugars 1.4g 4.5g
Calcium 14.4mg 48.0mg
Iron 0.54mg 1.8mg
Sodium 0.9mg 3.0mg
Cholesterol 0.0mg 0.0mg

Source:  FSANZ NUTTAB Database


Macadamia Oil – The “No Cholesteroil”

Australian Macadamia Oil is a high quality, 100% PURE Virgin Oil obtained from the kernel of the world’s most delicious nuts, grown and processed in their native area of Northern New South Wales and Southern Queensland.

Through the cold pressing process Australian Macadamia Oil retains its unique flavour and aroma making it an ideal ingredient for salad dressings and sautéed foods. Because it is 85% monounsaturated and contains NO CHOLESTEROL it is a healthy alternative to other cooking oils.

Australian Macadamia Oil also contains high levels of palmitoleic acid and it has been pharmaceutically approved for use in cosmetics and skin preparations.

Macadamia Oil has a higher smoke point than olive oil, making it prized by many chefs.

Nutritional Information – Macadamia Oil

Per 100g
Energy 3400J
Protein 0g
Fat (Natural oils) Total 91.9g
   Polyunsaturated 1.1g
   Monounsaturated 74.06g
   Saturated 09g
Carbohydrates Total 0g
   Sugars 0g
Cholesterol 0g
Potassium 0g
Sodium 0g
Calcium 0g
Colour: Pale amber, darkens on prolonged exposure to light.
Odour: Slight natural, mild nutty, easily masked
Viscosity: Low


 Typical Fatty Acid Profile (Macadamia Oil)
Oleic 18:1 65.1%
Palmitoleic 16:1 17.4%
Palmitic 16:0 8.3%
Gondoic 20:1 1.6%
Stearic 18:0 2.3%
Arachidic 20:0 2.0%
Linoleic 18:2 1.1%
Behenic 22.0 0.6%
Myristic 14:0 0.7%
Lauric 12:0 0.2%

Source:  FSANZ NUTTAB Database

Where can I get more information?

There is loads of information available on the health benefits of eating macadamias. But we are a processor and we thought it would be better if you knew of some really good sites to get the information in full for yourself.

Nuts for Life ( – this website is dedicated to information about the health benefits of all tree nuts. They only cite credible sources.

Australian Macadamia Society ( – the AMS has loads of information on the health benefits of eating macadamias. There is information on the benefits of macadamias on heart health, brain function and even how to include macadamias in a kids diet!

Nutrition Australia ( – Nutrition Australia is a non-government, non-profit, community based-organisation with offices throughout Australia. Nutrition Australia is an independent, member organisation that aims to promote the health and wellbeing of all Australians.