Macadamia nuts contain 718 kcal per 100g — the highest calorie content of any commonly eaten nut, above brazil nuts at 659 kcal and almonds at 579 kcal. A small handful of about 30g (approximately 10 to 12 nuts) contains approximately 215 kcal — 11% of the adult 2,000 kcal daily reference intake. A single macadamia nut weighs approximately 3g and contains around 22 kcal. The very high calorie density comes almost entirely from fat — macadamia nuts are approximately 76% fat by weight, the highest fat content of any tree nut.

Macadamia nuts contain 76g of fat per 100g — the highest fat content of any commonly eaten nut. A 30g handful provides approximately 22.8g of fat. Despite the very high fat content, the majority is monounsaturated fat — predominantly oleic acid, the same fat found in olive oil, which is associated with heart health when it replaces saturated fat in the diet. Saturated fat is 12g per 100g (3.6g per 30g handful — 15% of the adult daily guideline of 24g). The page describes macadamia fat as "mostly saturated" which is a simplification — in fact, approximately 57% of total fat is monounsaturated, making macadamia nuts one of the best whole-food sources of monounsaturated fat available alongside olive oil and avocado.

Macadamia nuts contain 4.6g of sugar per 100g — approximately 1.4g per 30g handful, or about a third of a teaspoon. All of it is intrinsic sugar, naturally occurring within the nut, with 0g of added or free sugar. Intrinsic sugars do not count toward the NHS daily free sugar limits of 30g for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Macadamia nuts contribute 0g to the free sugar total regardless of portion size. The low sugar and low carbohydrate content at 14g per 100g makes them popular in low-carbohydrate diets.

Macadamia nuts contain 7.9g of protein per 100g — approximately 2.4g per 30g handful, or about 5% of the adult daily reference intake of 50g. This is among the lowest protein contents of any tree nut — significantly lower than almonds at 21.2g/100g and peanuts at 26g/100g. Macadamia nuts are not a meaningful protein source and should not be relied upon to contribute significantly to daily protein needs. Their nutritional value lies primarily in their monounsaturated fat profile, manganese content and low carbohydrate count rather than protein.

Macadamia nuts contain 8.6g of fibre per 100g. A 30g handful provides approximately 2.6g — 9% of the adult daily fibre target of 30g. For children the same handful covers a larger share: 13% for children aged 7 to 10 and 17% for children aged 4 to 6. The fibre content is moderate compared to the nut cluster — almonds lead at 12.5g/100g and tiger nuts at 33g/100g. Macadamia nuts are not a standout fibre food, but they contribute usefully alongside a varied diet.

Macadamia nuts are exceptional for manganese — 4.1mg per 100g, 205% of the NRV, the highest manganese content of any nut in this cluster. A 30g handful provides 1.23mg of manganese — 61% of the adult daily requirement. Manganese contributes to bone formation and protects cells from oxidative stress. They are also high in thiamin B1 (109% NRV per 100g), copper (76%), and magnesium (35%), and a source of iron. Thiamin is notable because it is relatively uncommon as a standout micronutrient in nuts — macadamia nuts are one of the better whole-food sources of this vitamin, which supports energy release from carbohydrate.

Yes, in moderate portions. Macadamia nuts are a NOVA group 1 whole food with 0g of added sugar, 0g of salt and no additives. Their primary nutritional value is their very high monounsaturated fat content — the same heart-healthy fat that characterises olive oil — alongside excellent manganese and meaningful thiamin. The main consideration is calorie density: at 718 kcal per 100g they are the most calorie-dense nut available, and a 30g handful at 215 kcal is a significant calorie contribution for a snack. Protein is low. For those on low-carbohydrate diets, macadamia nuts are popular because of their very low carbohydrate content (14g/100g) and high fat content. A 30g handful is the standard healthy portion.

Whole macadamia nuts are a choking hazard for children under 5 and must not be given to this age group. From age 5 upwards macadamia nuts can be introduced carefully. Unlike brazil nuts there is no upper micronutrient limit concern with macadamia nuts, so the primary safety consideration is choking risk and the allergen risk from tree nut allergy. Macadamia nuts are a tree nut and one of the 14 major allergens. Introduce to children gradually and watch for any allergic reaction. If there is a family history of tree nut allergy, consult a GP or allergy specialist before introducing macadamia nuts.

Yes. Macadamia nuts are a tree nut and one of the 14 major allergens regulated under UK food law. Tree nut allergy can cause reactions ranging from mild hives and itching to severe anaphylaxis. Cross-reactivity with other tree nuts is possible — being allergic to one tree nut does not automatically mean an allergy to macadamia nuts, but it increases the risk. Macadamia nut allergy specifically is less common than almond or brazil nut allergy but is well-documented. Anyone with a known or suspected tree nut allergy should seek medical advice before consuming macadamia nuts. It does not contain peanuts — peanuts are a legume, not a tree nut. Always tell your supplier or chef if you have a severe allergy.

Yes. Macadamia nuts are suitable for vegans and vegetarians. They contain no animal-derived ingredients and are a naturally plant-based whole food. For vegans they are a useful source of manganese, thiamin and copper — nutrients that can be harder to obtain without animal products. They are naturally gluten-free, though those with coeliac disease should check for cross-contamination on packaged products. Those with tree nut allergy must avoid them regardless of dietary preference.

Macadamia nuts are one of the most popular nuts for low-carbohydrate and ketogenic diets. They contain only 14g of carbohydrate per 100g — lower than almonds at 21.6g and peanuts at 16g — and approximately 4.2g per 30g handful. Of this, 8.6g/100g is fibre which is typically subtracted in net carbohydrate calculations, leaving approximately 5.4g net carbohydrate per 100g — one of the lowest of any nut. Combined with their very high fat content at 76g/100g and moderate protein at 7.9g/100g, macadamia nuts align well with the high-fat, low-carbohydrate, moderate-protein macronutrient profile of a ketogenic diet. The calorie density at 718 kcal/100g means portion control is important even on a calorie-unrestricted ketogenic approach.

Macadamia nuts have the highest calorie and fat content of any common nut at 718 kcal and 76g fat per 100g. They have the lowest protein of any nut in this cluster at 7.9g/100g — significantly below almonds (21.2g), peanuts (26g) and brazil nuts (14g). Fibre at 8.6g/100g is moderate. The distinguishing strengths are manganese (205% NRV — highest of any nut here), thiamin B1 (109% NRV — a micronutrient most other nuts lack), and the very high monounsaturated fat content which resembles olive oil more than a typical nut. Their niche is high-fat, low-carbohydrate eating and manganese and thiamin intake rather than protein or fibre.

Macadamia nuts are consistently the most expensive nut in the UK market for several reasons. The macadamia tree takes 7 to 10 years to produce its first significant crop. The nuts have an extremely hard shell — one of the hardest of any food — requiring specialised cracking machinery to process without damaging the kernel. The majority of global production comes from a relatively small number of countries, primarily Australia, South Africa and Kenya. Global demand has grown faster than supply can keep pace with. None of these factors affect the nutritional quality, but they do explain why a 30g serving of macadamia nuts typically costs three to five times more than the same weight of almonds or peanuts.

Macadamia nuts fit into a balanced diet primarily as a source of monounsaturated fat, manganese and thiamin — with an important caveat around calorie density. A 30g handful at 215 kcal is the highest calorie snack in the nut cluster and provides relatively little protein at 2.4g. They work best as part of a varied diet that includes higher-protein nuts such as almonds or peanuts alongside. For low-carbohydrate diets they are among the most appropriate nuts available. The NHS Eatwell Guide includes unsalted nuts as part of healthy fat intake, but also recommends variety rather than large quantities of any single nut. A 30g handful occasionally — not daily — is the most nutritionally practical approach for most people.