Macadamia nuts

Nuts, MacAdamia Nuts, Raw has a very high-calorie, low-carb, very high-fat and average-protein content. It is a good source of Iron and Thiamin.

The food contains 14.22g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 7.91 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is very high in saturated fats and low in trans fats. It's very high MUFA and low PUFA. The omega-3 content is average. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 3.69 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Australian cuisine. Ideally consumed as a Snack.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 26, for Nuts, MacAdamia Nuts, Raw, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein4%
 Calories from Fat89%
 Calories from Carbs7%

Why this is good for you

  • Very high in Thiamin
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Iron
  • Very low in Sodium

Why this is bad for you

  • Very high in Saturated Fat

Diet Suitability

Atkins DietHIGH
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A0 IU
Retinol0 mcg
Retinol Activity Equivalent0 mcg
Alpha Carotene0 mcg
Beta Carotene0 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C1.2 mg2%Mid 40%Average
Vitamin E0.54 mg1.8%Mid 40%Average
Beta Tocopherol0 mg
Gamma Tocopherol0 mg
Delta Tocopherol0 mg
Thiamin1.2 mg79.7%Top 10%Very High
Riboflavin0.16 mg9.5%Mid 40%Average
Niacin2.5 mg12.4%Mid 40%Average
Vitamin B60.27 mg13.7%Mid 40%Average
Folate0 mcg
Food Folate0 mcg
Folic Acid0 mcg
Dietary Folate Equivalents0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg
Choline0 mg
Betaine0 mg

Mineral Analysis

Calcium85 mg8.5%Top 30%High
Iron3.7 mg20.5%Top 30%High
Magnesium130 mg32.5%Top 10%Very High
Phosphorus188 mg18.8%Mid 40%Average
Potassium368 mg10.5%Top 30%High
Sodium5 mg0.2%Bottom 30%Low
Zinc1.3 mg8.7%Mid 40%Average
Copper0.76 mg37.8%Top 10%Very High
Manganese4.1 mg206.5%Top 10%Very High
Selenium3.6 mcg5.1%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate14.2 g4.7%Mid 40%Average
Dietary Fiber8.6 g34.4%Top 10%Very High
Starch1.1 g
Sugars4.6 g
Sucrose4429.9 mg
Glucose70 mg
Fructose70 mg
Lactose0 mg
Maltose0 mg

Protein Analysis

Protein7.9 g15.8%Mid 40%Average
Tryptophan67 mg
Threonine370 mg
Isoleucine314 mg
Leucine602 mg
Lysine18 mg
Methionine23 mg
Cystine6 mg
Phenylalanine665.1 mg
Tyrosine511.1 mg
Valine363 mg
Arginine1402.2 mg
Histidine195 mg
Alanine387.9 mg
Aspartic Acid1099.2 mg
Glutamic Acid2267.3 mg
Glycine453.9 mg
Proline468 mg
Serine419 mg

Fat Analysis

Total Fat75.8 g116.6%Top 10%Very High
Saturated Fat12.1 g60.3%Top 10%Very High
Monounsaturated Fat58.9 g
Polyunsaturated Fat1.5 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids206 mg
Total Omega 6 Fatty Acids1296.1 mg

Other Nutrients Analysis

Alcohol0 g
Water1.4 g
Ash1.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 718 Calories from Fat 634

% Daily Value *

Total Fat 75.8 g 116.6%

Saturated Fat 12.1 g 60.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 5 mg 0.2%

Total Carbohydrates 14.2 g 4.7%

Dietary Fiber 8.6 g34.4%

Sugars 4.6 g

Protein 7.9 g 15.8%

Vitamin A Vitamin C 2%

Calcium 8.5% Iron 20.5%

*Based on a 2000 Calorie diet

Embed Table:

Better Eats


Without Salt MacAdamia Flavored..

Per 100g | Calories 619
Protein 11.2 g | Carbs 27.9 g | Fat 56.5 g


All Flavors Except MacAdamia Without..

Per 100g | Calories 647
Protein 13.1 g | Carbs 20.8 g | Fat 62.3 g



Per 100g | Calories 387
Protein 6.2 g | Carbs 40.7 g | Fat 23.9 g



Per 100g | Calories 553
Protein 18.2 g | Carbs 32.7 g | Fat 43.8 g

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