Macadamia Nuts (Dry Roasted, With Salt) – Nutritional Information & Health Benefits
Macadamia nuts are a luxurious and nutrient-packed snack, offering a delightful combination of creamy texture and rich flavor. These dry roasted macadamia nuts with salt are not only a delicious addition to your diet but also come with an impressive array of vitamins, minerals, and healthy fats that can support overall well-being. Perfect for snacking, adding to salads, or mixing into baked goods, macadamia nuts are a versatile and healthful ingredient. Let’s take a closer look at their nutritional profile and the benefits they bring to your plate.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 716 kcal |
| Protein | 7.79 g |
| Total Fat | 76.08 g |
| Saturated Fat | 11.947 g |
| Carbohydrates | 12.83 g |
| Fiber | 8.0 g |
| Sugar | 4.14 g |
| Calcium | 70.0 mg |
| Iron | 2.65 mg |
| Magnesium | 118 mg |
| Phosphorus | 198.0 mg |
| Potassium | 363.0 mg |
| Sodium | 353.0 mg |
| Zinc | 1.29 mg |
| Copper | 0.57 mcg |
| Manganese | 3.036 mg |
| Selenium | 11.7 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (Vitamin B1) | 0.71 mg |
| Riboflavin (Vitamin B2) | 0.087 mg |
| Niacin (Vitamin B3) | 2.274 mg |
| Vitamin B6 | 0.359 mg |
| Folate | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.57 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Macadamia Nuts:
Macadamia nuts are not only a delicious treat but also provide several health benefits due to their rich nutrient profile:
-
High in Healthy Fats
Macadamia nuts are particularly high in monounsaturated fats, which are heart-healthy fats that can help reduce bad cholesterol levels (LDL) and improve overall cardiovascular health. These fats also support brain health and hormone regulation. -
Rich in Fiber
With 8g of fiber per 100g, macadamia nuts help promote healthy digestion and can keep you feeling full and satisfied longer. Fiber is essential for maintaining a healthy gut microbiome and preventing constipation. -
Excellent Source of Minerals
Macadamias are packed with important minerals, including magnesium, phosphorus, potassium, and calcium, which are essential for bone health, muscle function, and maintaining a healthy cardiovascular system. -
Antioxidants for Skin & Immunity
These nuts contain antioxidants, such as vitamin E, which can help protect the skin from damage caused by free radicals, slowing the aging process. Selenium and zinc also contribute to a healthy immune system, protecting the body from infections and promoting overall well-being. -
Supports Brain Function
The healthy fats, combined with the presence of essential minerals such as magnesium and manganese, are beneficial for brain health. Regular consumption of macadamia nuts may help support cognitive function and protect against neurodegenerative conditions. -
Rich in B Vitamins
Macadamias are a good source of B vitamins, particularly thiamin, niacin, and vitamin B6, which are essential for energy production, metabolism, and nerve function. -
Low in Sugar
With just 4.14g of sugar per 100g, macadamia nuts are a low-sugar snack option, making them suitable for those managing blood sugar levels or looking to reduce their sugar intake. -
Support Weight Management
Despite being high in fats, macadamia nuts may assist with weight management due to their satiating effects. The combination of healthy fats, fiber, and protein helps curb hunger and supports a feeling of fullness.
Allergen Information:
Macadamia nuts are tree nuts and may trigger allergic reactions in individuals with nut allergies. If you have a nut allergy or are sensitive to tree nuts, avoid consuming macadamia nuts. Always check the product label for potential cross-contamination with other allergens.
Dietary Preferences:
- Gluten-Free: Macadamia nuts are naturally gluten-free, making them a suitable snack for those with celiac disease or gluten sensitivity.
- Keto-Friendly: Due to their high fat and low carbohydrate content, macadamia nuts are an excellent choice for those following a ketogenic or low-carb diet.
- Vegetarian & Vegan: Macadamia nuts are plant-based, making them an appropriate snack for both vegetarians and vegans.
- Paleo: These nuts fit well into a paleo diet, which emphasizes whole, unprocessed foods.
How to Enjoy Macadamia Nuts:
- As a Snack: Enjoy macadamia nuts on their own as a satisfying, nutrient-dense snack between meals.
- In Salads: Chop up macadamia nuts and sprinkle them on top of salads for added crunch and flavor.
- Baked Goods: Incorporate macadamia nuts into baked goods such as cookies, cakes, or muffins for a rich, buttery texture.
- Nut Butter: Make your own macadamia nut butter by blending the nuts in a food processor until smooth. Spread it on toast, add to smoothies, or use as a dip for fruits and vegetables.
- In Stir-Fries: Add macadamia nuts to stir-fries or savory dishes for an extra layer of flavor and texture.
Conclusion:
Macadamia nuts are a delicious and nutrient-rich snack that offers numerous health benefits, from heart health to digestive support. With their creamy texture, high-fat content, and rich mineral profile, these nuts are perfect for those looking to add a nutritious, satisfying ingredient to their diet. Whether enjoyed as a simple snack or incorporated into recipes, macadamia nuts provide a unique and healthy touch to any meal. However, be mindful of portion sizes, as they are calorie-dense, and always check for allergens before consumption.
