HEALTH BENEFITS:
Nutrition (per 1 oz / 28 g)
Calories: ~200
Fat: ~21 g (mostly monounsaturated)
Protein: ~2 g
Carbs: ~3–4 g (some fiber)
Rich in: manganese, thiamine (B1), copper, and other minerals
Heart Health
High in monounsaturated fats, which may lower “bad” LDL cholesterol and support cardiovascular health.
Lower Cholesterol & Inflammation
Contains antioxidants and healthy fats that may reduce inflammation and improve blood lipid profiles.
Antioxidant Protection
Flavonoids and tocotrienols (a form of vitamin E) help protect cells from oxidative stress.
Blood Sugar Control
Low in carbs and high in healthy fats and fiber, potentially helping to regulate blood sugar.
Weight Management
Fiber and fats promote fullness, which may aid in appetite control and weight management.
Bone Health
Provides manganese, magnesium, calcium, and other minerals essential for strong bones.
Digestive and Gut Health
Fiber can act as a prebiotic, supporting beneficial gut bacteria.
HOW TO USE:
As a Snack
Eat them raw or roasted for a quick energy boost.
Combine with dried fruits for a trail mix.
Coat in dark chocolate for a treat.
In Breakfast
Oatmeal or cereal topping: Chop and sprinkle on porridge, granola, or yogurt.
Smoothies: Blend a handful for creaminess and healthy fats.
Pancakes or waffles: Mix chopped nuts into batter for crunch.
In Bakin
Cookies, muffins, or brownies: Chopped macadamias add a rich, buttery crunch.
Cakes and bread: Substitute part of the flour with ground macadamia nuts for nutty flavor.
In Cooking
Salads: Toss chopped or whole macadamias into green or grain salads.
Stir-fries: Add for texture and healthy fat.
Crusted fish or chicken: Crush nuts and use as a coating instead of breadcrumbs.
Pasta or rice dishes: Sprinkle on top for crunch and flavor.
5. As a Spread or Butter
Macadamia nut butter: Blend roasted nuts with a pinch of salt until creamy.
Spread on toast, fruit slices, or crackers.
6. In Desserts
Use in ice cream, chocolate bars, or fudge.
Sprinkle over puddings or custards for texture.
7. Non-Food Uses
Macadamia oil (from the nuts) can be used for skin and hair care — it’s rich in fatty acids and moisturizing.
