Most of us have heard that nuts are a healthy snack and that grabbing a handful or two of
our favorite high-protein nuts can be a great alternative to chips or other less healthy
treats. While there certainly is some truth to this, not all nuts are necessarily created
equal. Macadamia nuts come with some nutritional benefits, but eating too many can have some
downsides.
Macadamia nuts are a great source of protein, fiber, and heart-healthy monounsaturated fats,
and they're low in sugar, according to Healthline. They contain high amounts of the important
health-boosting antioxidants flavonoids and tocotrienols, which help to protect against
cell damage. Macadamias also have many essential nutrients like manganese, thiamine, magnesium,
iron, and vitamin B6. Studies have shown that regularly consuming the fiber and nutrients
found in these nuts can improve digestion, lower cholesterol, and help reduce the risk
of heart disease, stroke, and inflammation. However, macadamia nuts are fairly high in
calories, which makes them a less-than-ideal snack for dieters hoping to shed some pounds.
According to Fitday, just one ounce of the nut contains about 200 calories, so it can
be easy to accidentally consume quite a few calories in one sitting without even realizing
it. One ounce is the equivalent of only about 10 to 12 nuts, which is far less than the
average person is likely to eat in one sitting, according to Medical News Today. And that
can definitely lead to accidental overeating since just one cup of macadamia nuts contains
close to 950 calories, which is around half of the average person's daily calorie needs.
These nuts also contain very high amounts of fat. While some monounsaturated fats can
be a good addition to a healthy diet, one cup of macadamia nuts has a whopping 102 grams
of total fat, which is 25 grams over the maximum average recommended daily intake of 77 grams.
And within that total, you get 16 grams of saturated fat.
Furthermore, some types of macadamia nuts may contain high amounts of salt, oil, and
even sugar. Naturally, they are very low in sodium and sugar, with just 1.13 milligrams
of salt and only about 1.2 grams of sugar per one-ounce serving. Many brands of macadamia
nuts are sold with extra toppings though, adding flavor while sending the sodium, sugar,
and calorie content skyrocketing. Roasted macadamia nuts are often the worst culprits
when it comes to sneaky additives. Additionally, roasting macadamia nuts at a high temperature
may cause them to lose some of their nutritional value, according to Medical News Today.
So, not only are roasted macadamia nuts likely to contain even more calories, salt, and other
additives, but they may not even retain their inherent nutrients. Individuals who are trying
to be mindful of their calorie, sugar, or salt intake should review the labels to ensure
they are purchasing natural nuts with no added ingredients. In fact, they might do well to
avoid roasted macadamia nuts entirely.
"Aw nuts. I mean… aw nuts."
Macadamias are a type of tree nut, which means they are one of the more common allergy triggers,
according to Verywell Health. For some people with severe allergies, even touching foods
that have come in contact with tree nuts, or breathing the particles in the air, can
cause a reaction. It's probably best to avoid serving macadamia nuts, along with other tree
nuts like almonds, cashews, and walnuts, if you plan on hosting a large gathering and
are unsure of everyone's dietary restrictions.
When it comes to the wide variety of snack foods on the market, macadamia nuts are hardly
the worst option for an afternoon pick-me-up, however, they aren't exactly a dieter's dream
either. For the average person, a serving or two every once in a while isn't a bad idea,
but when it comes to macadamia nuts, the best practice is probably to consume them in moderation.
Considering their fairly high calorie and fat content, and the fact that they can pose
a severe health risk for those who suffer from nut allergies, it might be best to leave
them on store shelves.
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