Macadamia Nuts (Raw) – Nutritional Information & Health Benefits
Macadamia nuts, often revered for their rich, buttery flavor and smooth texture, are a luxurious snack that’s as healthy as it is indulgent. Known for their high fat content, these nuts are an excellent source of healthy monounsaturated fats, which have been linked to numerous heart health benefits. Beyond their richness in healthy fats, macadamia nuts provide a variety of essential vitamins, minerals, and antioxidants, making them a nutrient-packed addition to your diet. Whether enjoyed on their own, added to baked goods, or incorporated into savory dishes, these nuts deliver both flavor and nourishment.
Macadamia Nuts (Raw) Nutritional Information:
| Nutrient | Per 100g |
|---|---|
| Energy | 718 kcal |
| Protein | 7.91 g |
| Total Fat | 75.77 g |
| Saturated Fat | 12.06 g |
| Carbohydrates | 13.82 g |
| Dietary Fiber | 8.6 g |
| Sugars | 4.57 g |
| Calcium | 85 mg |
| Iron | 3.69 mg |
| Magnesium | 130 mg |
| Phosphorus | 188 mg |
| Potassium | 368 mg |
| Sodium | 5 mg |
| Zinc | 1.3 mg |
| Copper | 0.756 mg |
| Manganese | 4.131 mg |
| Selenium | 3.6 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (B1) | 1.195 mg |
| Riboflavin (B2) | 0.162 mg |
| Niacin (B3) | 2.473 mg |
| Vitamin B6 | 0.275 mg |
| Folate (B9) | 11 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.54 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Macadamia nuts are tree nuts and can trigger allergic reactions in individuals with nut allergies. It’s essential to handle these nuts with caution, especially in food preparation environments where cross-contamination could occur. Always check labels for allergens and consult with a healthcare provider if you have concerns about food allergies.
Dietary Preferences:
Macadamia nuts are naturally gluten-free and suitable for individuals following gluten-free or grain-free diets. Their high fat content, primarily from heart-healthy monounsaturated fats, makes them a good option for those following low-carb or ketogenic diets. Macadamia nuts are also vegan, making them suitable for plant-based diets.
Health Benefits of Macadamia Nuts:
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Heart Health: Rich in monounsaturated fats, macadamia nuts have been shown to help lower bad cholesterol levels (LDL) while raising good cholesterol (HDL). This contributes to improved cardiovascular health.
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Antioxidant-Rich: Macadamia nuts contain antioxidants such as vitamin E and selenium, which can help protect cells from oxidative stress and support overall immune function.
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Bone Health: The combination of magnesium, calcium, and phosphorus in macadamia nuts promotes strong bones and teeth.
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Weight Management: Despite being calorie-dense, macadamia nuts can be a good choice for weight management when consumed in moderation. Their high fat and fiber content help keep you full longer, reducing overall calorie intake.
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Brain Function: The omega-3 fatty acids, along with a variety of B vitamins, support cognitive function and may help improve memory and focus.
Cooking Tips and Ideas:
- Raw Snacks: Enjoy macadamia nuts as a quick and satisfying snack straight from the bag, or mix them with other nuts and dried fruit for a nutrient-packed trail mix.
- Baking and Desserts: Chopped macadamia nuts are perfect for incorporating into cookies, cakes, and muffins. They pair particularly well with chocolate, coconut, and tropical flavors.
- Savory Dishes: Add macadamia nuts to salads, grain bowls, or stir-fries for an extra crunch. Their mild flavor complements both sweet and savory dishes.
Conclusion:
Macadamia nuts, though calorie-dense, offer an impressive array of nutritional benefits, making them a valuable addition to a balanced diet. Their rich, buttery flavor and health-boosting properties make them a favorite among those seeking to enhance both the taste and nutrition of their meals. Whether consumed on their own or as part of your favorite recipes, macadamia nuts are a nutritious and delicious way to nourish your body.
