If you were asked to choose the oiliest nut, macadamia nuts would almost certainly be on the list. Gently twist the small "key" in the package, and the hard shell cracks, revealing a milky white kernel. The first feeling when biting into it is often not crispy, but delicate and obviously oily. Because of this taste, many people’s first impression is: it’s too oily. But in fact, having more oil ≠ gaining weight is not necessarily unhealthy.
The truth about the high oil content of macadamia nuts
1. The fat content is the highest among nuts
Judging from food composition data, macadamia nuts are indeed a typical high-fat nut. The USDA food database shows that roasted, unsalted macadamia nuts contain 76.1g of fat and 718 kcal of energy per 100g[1].
It has a significantly higher fat content than common nuts.
As can be seen, the fat content of macadamia nuts is significantly higher than that of almonds and pistachios, even though it is still at a high level compared to walnuts. Therefore, people think that macadamia nuts are "especially oily", which is actually a very intuitive and real feeling.
However, when evaluating fat from a nutritional perspective, we cannot just look at the total amount, but more importantly, the fatty acid composition.
2. Monounsaturated fatty acid content, comparable to olive oil
The fat of macadamia nuts is mainly monounsaturated fatty acids. Each 100g of macadamia nuts contains about 59g of monounsaturated fatty acids, accounting for about 82% of the total fatty acids [1].
Data comes from the USDA Food Database (Source: Made by myself)
Monounsaturated fatty acids in olive oil account for more than 70% of total fat and are an important component of the Mediterranean diet and are thought to help improve blood lipid levels and reduce the risk of cardiovascular disease [5].
The proportion of monounsaturated fatty acids in macadamia nuts is higher than that in olive oil, so it is also known as "solid olive oil". Some studies have found that eating macadamia nuts in moderation is good for cardiovascular health [6].
Will eating macadamia nuts lead to obesity?
After reading the data on macadamia nuts, you may be worried, will you gain weight if you eat them?
1. More oil ≠ easier to gain weight
Although macadamia nuts are high in calories, research shows that moderate consumption of nuts generally does not lead to significant weight gain as long as total energy intake is properly controlled.
A randomized controlled crossover trial [6] published in the Journal of Nutritional Science in 2023 studied the effects of macadamia nuts on body weight and cardiometabolic indicators.
Thirty-five adults with abdominal obesity consumed their usual diet containing macadamia nuts (approximately 15% of total daily calories) for 8 weeks (intervention group), followed by 8 weeks of their usual diet without macadamia nuts (control group), with a 2-week return to their usual diet (washout period).
Based on the results, two important conclusions can be drawn:
First, even if you consume a certain amount of macadamia nuts every day, there will be no significant increase in weight or body fat.
Second, macadamia nuts may help improve blood lipid markers, with potential benefits for cardiovascular health.
2. How much is an appropriate amount?
If you eat in moderation without gaining weight, how much should you eat every day?
The "Dietary Guidelines for Chinese Residents (2022)" recommends that the average daily intake of nuts is about 10g [7]. If converted to macadamia nuts, that's about 4 macadamia nuts.
10g macadamia nuts (picture source: taken by myself)
This intake can provide a certain amount of high-quality fats and micronutrients at about 70 kcal without placing a significant burden on the daily diet.
Except for grease,
What other nutritional benefits do macadamia nuts have?
Do you think macadamia nuts only have one advantage: monounsaturated fatty acids? That would be wrong.
1. Ultra-high potassium/sodium ratio
When evaluating the impact of food on blood pressure and cardiovascular health, in addition to looking at sodium content, the potassium-to-sodium ratio is also an important indicator. Adequate potassium intake and low sodium intake can help maintain normal blood pressure levels. Therefore, the "Dietary Guidelines for Chinese Residents" also recommends increasing the intake of potassium-rich foods and reducing the use of salt.
Roasted unsalted macadamia nuts contain 363 mg of potassium and only 4 mg of sodium per 100 g, a potassium-to-sodium ratio of approximately 90:1[1].
This ratio is significantly higher than many daily foods, even when compared with fruits and vegetables that are generally considered "potassium-rich." You should know that the potassium to sodium ratio of spinach is about 7:1 (potassium 558mg, sodium 79mg) [8], which shows that the content of macadamia nuts has obvious advantages.
2. Rich in dietary fiber
When many people think of dietary fiber, they often first think of vegetables, fruits or whole grains, while nut foods are usually not considered sources of fiber. However, from the perspective of food composition data, the dietary fiber content of macadamia nuts is not low, and is significantly higher than the "high-fiber fruits and vegetables" in daily impressions.
Roasted unsalted macadamia nuts contain 8g of dietary fiber per 100g, which is 5 times that of celery and 4 times that of apples.
It can be seen that although macadamia nuts are not a typical high-fiber food, for people who consume less nuts in their daily diet, eating nuts in moderation can also be a source of dietary fiber.
3. Vitamin B1 is higher than lean pork
When it comes to foods rich in vitamin B1, as a nutrition practitioner, I immediately think of lean pork and peanuts. However, after looking at the data on macadamia nuts, we found that every 100 g of macadamia nuts contains 0.71 mg of vitamin B1, which is higher than most nuts. The content is similar to the benchmark food peanuts and higher than that of lean pork.
Considering that vitamin B1 is involved in carbohydrate metabolism as well as nervous system function, eating macadamia nuts in small amounts can provide a meaningful addition to the daily diet.
How to choose?
1. Buy original flavor
Many people think that the original flavor of macadamia nuts is "like chewing wax", while the creamy or salt-baked flavor is more fragrant. In fact, this is because there is no taste stimulation brought by seasoning, and the original flavor does not bring out the fragrance.
Flavored nuts usually contain a lot of sodium, and some products also have added flavors or oils, which are not ideal from a health perspective. Macadamia nuts contain more than 10 kinds of fatty acids [13]. They are crispy when roasted and have a unique flavor even if they are original.
Preference: Original, grilled, no salt added.
There is a big difference in sodium content between original and flavored products (Source: Photo taken by myself)
2. Small, sealable packaging
Macadamia nuts have a high fat content and a large proportion of unsaturated fatty acids. Improper storage is prone to oxidative rancidity. For easy consumption, the macadamia nuts are pre-slit, which increases the contact between the nuts and oxygen, so the sealing of the packaging is crucial.
When purchasing, try to choose products in small packages and with good sealing properties (if there are sealing strips), and seal them as soon as possible after taking them to avoid long-term exposure to the air.
3. Buy one with case and key to help control quantity.
Shelled macadamia nuts are usually equipped with a simple shell opening tool, commonly known as a "key", which needs to be unscrewed one by one to remove the kernels. Because the food is relatively complex and the eating process is relatively slow, it is easier to control the intake.
Many people can eat a whole bag of kernels, but they often only eat a few kernels in the shell.
For people who are worried about excessive calorie intake, this is actually a very effective way to control the amount.
The “key” to opening macadamia nuts (Photo source: Taken by myself)
Summarize
Macadamia nuts are indeed a nut with a high fat content, but their fat structure is very good, with monounsaturated fatty acids mainly composed of oleic acid accounting for the majority.
Research shows that within a reasonable intake range, nuts including macadamia nuts do not significantly increase weight. If you control it to about 4 a day, it can become a stable and healthy source of fat.
What you really need to pay attention to is not whether you can eat it, but not eating too much unknowingly.