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Nuts & Seeds · Nuts

Macadamia Nuts: Nutrition, Benefits, Keto and Side Effects

What's in an ounce of macadamia nuts, what the cholesterol and weight trials show, how they fit keto, how many to eat a day, raw versus roasted, and who should be careful.

By Dr. Josh Axe, DC, DNM, CNS·18-min read
Meet the Medical Advisory Board
Evidence-based30 sources citedUpdated October 12, 2026
Published Oct 12, 2026Last updated Oct 12, 2026Editorial policyMedical review policyFact-checking policy
A white bowl of shelled macadamia nuts on burlap, with a few kernels scattered across a wooden table
Shelled macadamia nuts. An ounce is 10 to 12 kernels.
The Dr. Axe Score™
5.8/10
Overall Dr. Axe Score · Macadamia Nuts

Macadamias score 5.8: they lowered LDL cholesterol in feeding trials when they replaced foods high in saturated fat, and they're rich in manganese and thiamin, though their other vitamins and minerals run thinner than many nuts'.

Scientific Evidence
5.6/10
A handful of small human trials of the nut itself, including two feeding trials in which researchers supplied all the food; no review of macadamia trials alone.
Antioxidant & Anti-Inflammatory
5.4/10
Markers of inflammation and oxidative stress fell over four weeks in 17 men, in a study with no comparison group; very little fragile polyunsaturated fat; little vitamin E.
Clinical Effectiveness
6.4/10
Our judgment: a low-carb, healthy-fat food that lowered LDL in place of saturated fat, eaten by the handful.
Nutrient Density
5.8/10
Per ounce: 51% of the daily value for manganese and 28% for thiamin; little protein, vitamin E or omega-3.
Why this score?
Why Macadamia Nuts scores 5.8 / 10

    Weighting: Evidence 30% · Antioxidant & Anti-Inflammatory 25% · Clinical Effectiveness 25% · Nutrient Density 20% (5.6×0.30 + 5.4×0.25 + 6.4×0.25 + 5.8×0.20 = 1.68 + 1.35 + 1.60 + 1.16 = 5.79, shown as 5.8). How we score

    A transparent, weighted index built for foods. See how it’s calculated →
    Macadamia nuts at a glance

    Macadamia nuts are buttery, round kernels from an Australian rainforest tree, and an ounce gives you 16.7 grams of monounsaturated fat, more than any other common nut, with just 1.5 grams of net carbs and about half a day's manganese.12

    • Cholesterol: in a five-week feeding trial of 25 adults with mildly high cholesterol, LDL ran about 9% lower, about 121 vs. 133 mg/dL, when macadamias replaced saturated-fat foods3
    • Weight: in a randomized trial, 35 adults with abdominal obesity ate them every day for eight weeks without gaining weight or body fat4
    • How much: about a handful a day at most; an ounce is 10 to 12 kernels and 204 calories51

    Macadamia nuts are the creamy, buttery kernels most people know from cookies and holiday gift tins, and they're one of the richest whole-food sources of healthy fat you can put on your plate.12

    When I list the healthy fats to focus on, macadamia nuts make the list, alongside walnuts, pecans, almonds, olive oil, coconut oil and avocado.6 I count them with olive oil and avocado as sources of monounsaturated fats, which help balance cholesterol levels.5

    About three-quarters of the fat in a macadamia is monounsaturated, mostly oleic acid, the same fat that leads in olive oil.1 In two feeding trials of 25 and 30 adults, eating macadamias in place of foods high in saturated fat brought LDL cholesterol down.37 The oil pressed from the nuts carries the same kind of fat, and it made my top 10 list of oils on my show.8

    Macadamia oil is mostly monounsaturated fat, very similar to almond oil, with the same stable oleic acid that makes olive oil great.Dr. Josh Axe, DC, DNM, CNSFrom You Were Lied To About Seed Oils! The Truth About Butter, Tallow & Olive Oil, The Dr. Josh Axe Show (2026), at 17:47
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    What are macadamia nuts?

    Quick answer

    Macadamia nuts are the seeds of evergreen trees native to the subtropical rainforests of eastern Australia, and the two edible species are Macadamia integrifolia and Macadamia tetraphylla.91 An ounce is 10 to 12 kernels.1

    Macadamias went from a wild rainforest tree to a crop grown around the world in about a century, by way of Hawaii, whose cultivars now lead world production. Genetic testing points to two wild sites in south-east Queensland, Mooloo and Mount Bauple, as the likely source of the seed behind most Hawaiian cultivars.9

    The kernel is about three-quarters fat by weight, 75.8 grams per 100 grams, and only 1.4% water.1 That fat is what sets macadamias apart from most other nuts.

    Get the free Healthy Weight & Metabolic Reset

    Macadamias fit a metabolism-friendly plate as a measured add-on to a meal. This free 90-day protocol lays out:

    • Four phases, starting with 30 days that steady your blood sugar
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    Macadamia nuts nutrition facts

    Quick answer

    An ounce of raw macadamia nuts (28.35 grams, 10 to 12 kernels) has 204 calories and 21.5 grams of fat, 16.7 of them monounsaturated, with 1.5 grams of net carbs, 51% of the daily value for manganese and 28% for thiamin.110

    Calculated from USDA FoodData Central, SR Legacy FDC ID 170178, at USDA's 28.35 grams per ounce; % Daily Value uses FDA reference values.110

    Nutrient1 ounce (28.35 g)% DV (1 ounce)100 g

    Calories

    204

    n/a

    718

    Total fat

    21.5 g

    28%

    75.8 g

    Monounsaturated fat

    16.7 g

    n/a

    58.9 g

    Oleic acid

    12.4 g

    n/a

    43.8 g

    Palmitoleic acid

    3.7 g

    n/a

    13.0 g

    Saturated fat

    3.4 g

    17%

    12.1 g

    Polyunsaturated fat

    0.43 g

    n/a

    1.5 g

    Carbohydrate

    3.9 g

    1%

    13.8 g

    Fiber

    2.44 g

    9%

    8.6 g

    Net carbs

    1.5 g

    n/a

    5.2 g

    Sugars

    1.30 g

    n/a

    4.57 g

    Protein

    2.24 g

    4%

    7.91 g

    Manganese

    1.17 mg

    51%

    4.13 mg

    Thiamin (vitamin B1)

    0.34 mg

    28%

    1.2 mg

    Copper

    0.214 mg

    24%

    0.756 mg

    Magnesium

    36.9 mg

    9%

    130 mg

    Iron

    1.05 mg

    6%

    3.69 mg

    Vitamin B6

    0.078 mg

    5%

    0.275 mg

    Niacin

    0.70 mg

    4%

    2.47 mg

    Phosphorus

    53.3 mg

    4%

    188 mg

    Zinc

    0.37 mg

    3%

    1.3 mg

    Potassium

    104 mg

    2%

    368 mg

    Calcium

    24.1 mg

    2%

    85 mg

    Vitamin E (alpha-tocopherol)

    0.15 mg

    1%

    0.54 mg

    Plant sterols

    32.9 mg

    n/a

    116 mg

    Cholesterol

    0 mg

    n/a

    0 mg

    The fat is the story. Of the 21.5 grams in an ounce, 77.7% is monounsaturated, led by oleic acid, and about 17% is palmitoleic acid, covered in the comparison section below.1 Polyunsaturated fat, the most fragile kind, comes to only 0.43 grams, with 0.37 grams of linoleic acid and 0.06 grams of plant omega-3.1 Of the 3.9 grams of carbohydrate, 2.44 grams are fiber, which is why the net carbs come to just 1.5. Most of the plant sterols are beta-sitosterol, 30.6 milligrams an ounce.1

    Are macadamia nuts good for you?

    Quick answer

    Yes. Macadamias give you more monounsaturated fat than any other common nut, and in feeding trials, eating them in place of foods high in saturated fat lowered total and LDL cholesterol.237 In a randomized trial of 35 adults with abdominal obesity, a daily serving for eight weeks added no weight or body fat.4

    Where the research stands

    Macadamias have been tested in people in a handful of trials of the nut itself: two feeding trials in which researchers supplied all the food (25 and 30 adults), a four-week study of 17 men with high cholesterol that had no comparison group, and an eight-week trial of 35 adults with abdominal obesity.37114 No review has pooled macadamia trials on their own, but reviews of tree nuts as a group, macadamias included, point the same way on cholesterol and body weight.1213 Their nutrition is measured in detail, and each card below names what was studied.1

    What are the benefits of macadamia nuts?

    Ranked by the strength of the research, macadamias do the most for cholesterol when they replace saturated fat, for eating healthy fat without gaining weight, and as a rich source of monounsaturated fat with useful manganese and thiamin.

    1

    Lower LDL cholesterol

    Moderate evidenceHuman studyFeeding trials · 25 and 30 adults; review of 61 tree nut trials

    When macadamias took the place of foods high in saturated fat, total and LDL cholesterol came down in two feeding trials in which researchers supplied every meal, and a review of 61 controlled trials of tree nuts, macadamias among them, found the same direction for nuts as a group.3712 The numbers, including a trial in which people ate macadamias as part of their usual diet, are in the cholesterol section below.

    Study takeaway: eaten in place of saturated-fat foods, macadamias lowered LDL cholesterol in feeding trials.

    2

    No weight or body-fat gain

    Moderate evidenceHuman studyRandomized trial · 35 adults with abdominal obesity, 8 weeks with and 8 weeks without; review of 86 nut trials

    At Loma Linda University, 35 adults with abdominal obesity (28 women and 7 men, average age 62) spent eight weeks eating macadamias in their usual diet, asked to cut other foods by about the same number of calories, and eight weeks on their usual diet without nuts, in random order with a two-week break between. The macadamias supplied about 15% of the day's calories, 35 to 59 grams a day set by each person's energy needs, and people knew which phase they were in.4 With the nuts, their weight was 350 grams (under a pound) lower than without them, a difference small enough to be chance, and their BMI, waist size and body fat barely changed, even though, by their own diet reports, they ate about 97 more calories a day during the macadamia weeks.4 The trial was funded by Australia's horticulture industry research body.4

    Nuts as a group show the same pattern. Across 86 randomized trials, eating nuts made no difference to body weight (0.09 kg), and in six cohort studies of 569,910 people, nut eaters were 7% less likely to become overweight or obese.13

    Study takeaway: eating macadamias every day for eight weeks added no weight or body fat.

    3

    The most monounsaturated fat of any common nut

    Strong evidenceComposition · USDA FoodData Central

    An ounce carries 16.7 grams of monounsaturated fat, the most of the eight common nuts compared below, including 3.7 grams of palmitoleic acid alongside its oleic acid.12 The full comparison with seven other nuts, and what palmitoleic acid does, are in the comparison section below.

    Study takeaway: an ounce gives you 16.7 grams of monounsaturated fat, the most of any common nut.

    4

    Calmer markers of inflammation and oxidative stress

    Emerging evidenceHuman studyStudy · 17 men with high cholesterol, 4 weeks, no comparison group

    In Australia, 17 men with high cholesterol (average age 54) ate 40 to 90 grams of macadamias a day, about 15% of their calories, for four weeks, in a study with no comparison group. Leukotriene B4, a marker of inflammation, fell about 24%, and 8-isoprostane, a marker of free radical damage, fell about 22%.14 The researchers' first report from the same men covered their cholesterol, in the section below.11

    Study takeaway: markers of inflammation and free radical damage fell after four weeks of daily macadamias.

    5

    Manganese and thiamin

    Strong evidenceComposition · USDA FoodData Central

    An ounce gives you 51% of the daily value for manganese and 28% for thiamin, plus 24% for copper.110 Manganese is part of manganese superoxide dismutase, the antioxidant enzyme that clears reactive oxygen inside your mitochondria, and thiamin plays a key role in turning food into energy.1516 For more sources of each, see thiamine foods and the guide to manganese.

    Study takeaway: an ounce covers about half a day's manganese.

    6

    Keto and low-carb friendly

    Strong evidenceComposition · USDA FoodData Central

    With 1.5 grams of net carbs and 21.5 grams of fat per ounce, macadamias rank among the three lowest-carb nuts of the eight compared below, alongside Brazil nuts and pecans.12 The keto section below shows how to fit them in.

    Study takeaway: an ounce has just 1.5 grams of net carbs.

    Do macadamia nuts lower cholesterol?

    Quick answer

    Yes, when they replace foods high in saturated fat. In a five-week feeding trial of 25 adults with mildly high cholesterol, LDL was about 121 mg/dL on a diet with macadamias, against about 133 on an average American diet with the same total fat.3 In a second feeding trial of 30 adults, a macadamia-based diet lowered total and LDL cholesterol about as much as a low-fat heart diet.7

    At Penn State, 25 adults with mildly high cholesterol, 15 women and 10 men, ate two diets for five weeks each, in random order, with every meal supplied by the researchers. One diet included 42.5 grams (1.5 ounces) of macadamias per 2,100 calories; the other was an average American diet with the same total fat.317 On the macadamia diet, total cholesterol was 4.94 mmol/L (about 191 mg/dL) and LDL 3.14 mmol/L (about 121 mg/dL), against 5.45 (about 211) and 3.44 (about 133) on the average American diet, about 9% lower for both. Non-HDL cholesterol came in about 10% lower too (about 148 vs. 165 mg/dL), both cholesterol-to-HDL ratios improved, and triglycerides held steady.3 The study was funded by a food company that owned a macadamia brand, with partial support from the National Institutes of Health.17

    Macadamias in place of saturated-fat foods: LDL 3.14 vs. 3.44 mmol/L

    Macadamias in place of saturated-fat foods: LDL 3.14 vs. 3.44 mmol/L25 adults with mildly high cholesterol · each ate both diets for five weeks · all food provided. Macadamia diet (42.5 g per 2,100 calories): 3.14 mmol/L LDL cholesterol; Average American diet, same total fat: 3.44 mmol/L LDL cholesterol25 adults with mildly high cholesterol · each ate both dietsfor five weeks · all food provided
    3.14 mmol/L LDL cholesterol
    MACADAMIA DIET (42.5 G PER 2,100 CALORIES)
    3.44 mmol/L LDL cholesterol
    AVERAGE AMERICAN DIET, SAME TOTAL FAT
    Source: Griel et al. · Journal of Nutrition, 2008 [3]LDL cholesterol after five weeks on each diet. Total cholesterol was 4.94 vs. 5.45 mmol/L, and triglycerides didn't change.

    Here's how the swap works, step by step:

    1A fat that's mostly monounsaturated

    Most of the fat in macadamias is monounsaturated, and an ounce carries just 3.4 grams of saturated fat.1

    2The same amount of fat, a different kind

    Both diets in the Penn State trial got 33% of their calories from fat, so the total stayed the same while the kind of fat shifted.3

    3Saturated fat drops

    On the macadamia diet, saturated fat fell from 13% to 7% of calories and monounsaturated fat rose from 11% to 18%.3

    4LDL comes down

    After five weeks, total, LDL and non-HDL cholesterol were all lower on the macadamia diet, with triglycerides unchanged.3

    In a Hawaii feeding trial, 30 adults aged 18 to 53 each ate three diets for 30 days, in random order: a typical American diet high in saturated fat (37% of calories from fat), the American Heart Association's Step 1 diet (30% fat) and a macadamia-based diet (37% fat).7 Total cholesterol was 191 mg/dL on the macadamia diet, 193 on the Step 1 diet and 201 on the typical diet, and LDL was 125, 124 and 130. HDL was 53 and 52 mg/dL on the two healthier diets, against 55 on the typical diet. Both healthier diets lowered total and LDL cholesterol compared with the typical diet, by more than chance would explain, so the macadamia diet did about as well as the low-fat heart diet while keeping fat at 37% of calories.7

    In the same 17 men from the inflammation study above, total cholesterol fell 3.0%, LDL fell 5.3% and HDL rose 7.9% over the four weeks, again with no comparison group, and triglycerides didn't change.11

    The eight-week Loma Linda trial tested macadamias in people's everyday diets, where saturated fat intake stayed the same instead of dropping as it did in the feeding trials. LDL was 114.2 mg/dL with the nuts and 119.0 without, about 4% lower, and total cholesterol was 197.1 against 201.4. Those drops were small enough to be chance in a trial of 35 people, and the researchers noted they were about the size seen with other nuts. HDL, triglycerides, blood sugar and insulin held steady.4

    Tree nuts as a group point the same way. In a review of 61 controlled trials with 2,582 adults, covering eight tree nuts including macadamias, each daily serving of nuts lowered LDL by 4.8 mg/dL, ApoB by 3.7 mg/dL and triglycerides by 2.2 mg/dL, and the authors concluded that how much you eat matters more than which nut you choose.12 Macadamias belong on the list of cholesterol-lowering foods, especially when they take the place of saturated-fat snacks.

    After reviewing the macadamia cholesterol trials, the FDA in 2017 allowed macadamia labels to carry a qualified health claim: supportive but not conclusive research shows that eating 1.5 ounces of macadamias a day, as part of a diet low in saturated fat and cholesterol that doesn't add saturated fat or calories, may reduce the risk of coronary heart disease.18 For more ways to bring your numbers down, see how to lower cholesterol naturally.

    Four markers that show how your heart is responding

    These markers show how your blood fats and inflammation respond to the way you eat, macadamias included. They can't tell you which food moved them.

    • LDL cholesterol: The cholesterol the macadamia trials measured, reported on a standard lipid panel.
    • ApoB: The number of cholesterol-carrying particles that can lodge in artery walls.
    • HDL: The protective cholesterol, reported on the same panel.
    • hs-CRP: High-sensitivity C-reactive protein, a blood marker of inflammation anywhere in the body.

    See the cellular bloodwork panel

    Have results? Analyze them free →

    How do macadamias compare with other nuts?

    Ounce for ounce, macadamias carry the most monounsaturated fat and the most palmitoleic acid of the common nuts, with net carbs near the bottom of the range and the most calories.12

    Nut (1 ounce)CaloriesMonounsaturated fat (g)Palmitoleic acid (g)Net carbs (g)

    Macadamia nuts

    204

    16.7

    3.7

    1.5

    Hazelnuts

    178

    13.0

    0.03

    2.0

    Pecans

    196

    11.6

    0

    1.2

    Almonds

    164

    9.0

    0.07

    2.6

    Brazil nuts

    187

    6.8

    0.06

    1.2

    Cashews, raw

    157

    6.7

    0.04

    7.6

    Pistachios, raw

    159

    6.6

    0.14

    4.7

    Walnuts

    185

    2.5

    0

    2.0

    Per 1-ounce (28.35 g) serving, calculated from USDA FoodData Central SR Legacy records.12

    No common nut carries more monounsaturated fat than macadamias

    No common nut carries more monounsaturated fat than macadamiasMonounsaturated fat per 1-ounce (28.35 g) serving · USDA FoodData Central, SR Legacy. Macadamia nuts: 16.7 g monounsaturated fat per ounce; Hazelnuts: 13 g monounsaturated fat per ounce; Pecans: 11.6 g monounsaturated fat per ounce; Almonds: 9 g monounsaturated fat per ounce; Brazil nuts: 6.8 g monounsaturated fat per ounce; Cashews, raw: 6.7 g monounsaturated fat per ounce; Pistachios, raw: 6.6 g monounsaturated fat per ounce; Walnuts: 2.5 g monounsaturated fat per ounceMonounsaturated fat per 1-ounce (28.35 g) serving · USDAFoodData Central, SR LegacyMacadamia nuts16.7 g monounsaturated fatper ounceHazelnuts13 g monounsaturated fat perouncePecans11.6 g monounsaturated fatper ounceAlmonds9 g monounsaturated fat perounceBrazil nuts6.8 g monounsaturated fatper ounceCashews, raw6.7 g monounsaturated fatper ouncePistachios, raw6.6 g monounsaturated fatper ounceWalnuts2.5 g monounsaturated fatper ounce
    Source: USDA Agricultural Research Service · FoodData Central, SR Legacy [1, 2]Grams of monounsaturated fat in one ounce of each nut's kernels.

    Each nut brings something of its own, so there's no need to pick just one. Walnuts carry the most plant omega-3 of the group, and a few walnuts beside your macadamias in the same daily handful give you both kinds of healthy fat.2 See the healthiest nuts for the rest of the lineup.

    What is palmitoleic acid (omega-7)?

    Palmitoleic acid is a monounsaturated fat, sometimes called omega-7, and macadamias are one of the few foods rich in it: 3.7 grams an ounce, against 0.14 grams or less in the other common nuts.12 Besides macadamias, sea buckthorn oil is one of the only other foods with a meaningful amount, and your liver and fat tissue also make some of their own.4

    Eating macadamias raises it in your blood. In the eight-week Loma Linda trial, palmitoleic acid in the blood ran 26% higher during the macadamia weeks than without the nuts.4 In a 2026 lab study in cells, palmitoleic acid taken from macadamias calmed inflammation by easing oxidative stress inside the cells' mitochondria.19

    Macadamias carry far more palmitoleic acid than other common nuts

    Macadamias carry far more palmitoleic acid than other common nutsPalmitoleic acid per 1-ounce (28.35 g) serving · USDA FoodData Central, SR Legacy. Macadamia nuts: 3.7 g palmitoleic acid per ounce; Pistachios, raw: 0.14 g palmitoleic acid per ounce; Almonds: 0.07 g palmitoleic acid per ounce; Brazil nuts: 0.06 g palmitoleic acid per ounce; Cashews, raw: 0.04 g palmitoleic acid per ounce; Hazelnuts: 0.03 g palmitoleic acid per ounce; Pecans: 0 g palmitoleic acid per ounce; Walnuts: 0 g palmitoleic acid per ouncePalmitoleic acid per 1-ounce (28.35 g) serving · USDAFoodData Central, SR LegacyMacadamia nuts3.7 g palmitoleic acid perouncePistachios, raw0.14 g palmitoleic acid perounceAlmonds0.07 g palmitoleic acid perounceBrazil nuts0.06 g palmitoleic acid perounceCashews, raw0.04 g palmitoleic acid perounceHazelnuts0.03 g palmitoleic acid perouncePecans0 g palmitoleic acid perounceWalnuts0 g palmitoleic acid perounce
    Source: USDA Agricultural Research Service · FoodData Central, SR Legacy [1, 2]Grams of palmitoleic acid (omega-7) in one ounce of each nut's kernels. USDA lists none in pecans or walnuts.
    Want help fitting macadamias into your week?

    Ask Dr. Axe AI. Answers are grounded in this library, with sources shown.

    How many macadamia nuts should you eat a day?

    Quick answer

    My rule for nuts in general is about a handful a day at most.5 An ounce of macadamias is 10 to 12 kernels and 204 calories.1

    Nuts are a great source of fats, energy and nutrition, but they can be hard on the gut in bigger amounts, which is one more reason to keep the serving modest.5 In my Healthy Weight & Metabolic Reset, nuts and seeds are a quarter-cup add-on to a meal rather than a grazing snack, and a quarter cup of whole macadamias weighs about 34 grams, a little over an ounce.201

    At 204 calories an ounce, the most of the eight nuts in the comparison table, macadamias work best in place of other fats and snacks rather than on top of them.12 Don't go overboard on fat in general, either; as I've explained on my show, piling plenty of fat and plenty of carbs into the same meal is the combination to avoid.6

    If nuts sit heavily with you, soak them. Nuts are easier to digest soaked in water and then dried in a low-temperature oven or a food dehydrator.5

    Are macadamia nuts keto?

    Quick answer

    Yes. An ounce of macadamias has 1.5 grams of net carbs, 21.5 grams of fat and 2.2 grams of protein, which makes them one of the lowest-carb nuts on my keto food list.121

    Macadamias, pecans, walnuts, chia, flax, hemp and pumpkin seeds are the lowest-carb nut and seed picks on that list, and my sample keto day uses an ounce of macadamias with half a cup of raspberries as a snack, 4.8 grams of net carbs in all.21 They suit the clean version of the keto diet I recommend, which reaches its macros with real food such as olive oil, avocado, coconut and wild fish.21 For more ideas, see these keto snacks; macadamias go well beside a few olives or berries.

    Raw or roasted: which macadamias are best?

    Macadamias are on my list of nuts to eat, and the best forms are organic, sprouted or dry-toasted. Honey-roasted nuts and nuts roasted in oil are on the avoid side of that list.5 Candy-coated macadamias add sugar you're better off without.

    Dry-roasting costs some thiamin and adds flavor and stability. USDA's record for dry-roasted macadamias lists 0.71 mg of thiamin and 3.04 mg of manganese per 100 grams, against 1.2 and 4.13 mg in its raw record, while the fats are essentially the same.122 In a lab study of two macadamia varieties grown in China, roasting lowered thiamin by 16% to 18%, raised the kernels' available polyphenols by 19% to 26% and their resistance to oxidation by 22% to 27%, and more than doubled their taste and aroma scores, while free fatty acids and peroxide value, early signs of fat breakdown, rose.23

    Raw kernels keep more thiamin, and dry-toasted ones bring more flavor. Either is a good choice, as long as the only ingredient is the nut.

    How to buy, store and use macadamias

    Buy shelled kernels in the forms above, organic when you can.5 Store them in an airtight container in the refrigerator or freezer, since macadamias are prone to oxidizing during storage and transport, and toss any that smell sharp or stale.19

    Their mild, buttery flavor works in sweet and savory dishes. A few easy ways to use them:

    Make a nut pie crust with ground macadamias, the way you would with pecans, walnuts or almonds.24
    Crust a fillet of halibut or salmon with chopped macadamias and bake.
    Toss a few, chopped, over leafy greens with olive oil and lemon.
    Fold them into plain goat's milk yogurt with blueberries and a small drizzle of raw honey.
    Blend soaked macadamias with water and strain them for plain homemade macadamia milk.
    Top roasted butternut squash with chopped macadamias and a pinch of sea salt.

    Macadamia nut side effects and who should be careful

    Quick answer

    For most people, macadamias are a safe everyday food in a handful-sized serving. The main cautions are a tree nut allergy, raw nuts as an occasional source of Salmonella, and dogs, which macadamias can make sick.252627

    Tree nut allergy

    Macadamias are tree nuts, and the allergy can be serious. In a Japanese hospital study of 41 children with suspected macadamia allergy, 21 were confirmed allergic, and 8 of them had anaphylaxis.25 In a national survey of 40,443 U.S. adults, about 1.2% had a convincing tree nut allergy.28

    If you're allergic to any tree nut, skip macadamias unless your allergist has confirmed you tolerate them, and get emergency care for lip or throat swelling, wheezing or faintness after eating them. See food allergy symptoms for the warning signs.

    Raw nuts and Salmonella

    In an FDA survey of raw shelled tree nuts sold at U.S. stores, Salmonella turned up in 7 of 278 raw macadamia samples (2.5%), and most of the contaminated samples across all eight nuts tested carried low levels.26 If you soak raw nuts to make them easier to digest, soak them in the refrigerator: in a lab study of 15 other raw grains, nuts and seeds, Salmonella multiplied in every one during a 24-hour soak at room temperature, while refrigeration kept it from growing.29

    Can dogs eat macadamia nuts?

    Keep macadamias away from dogs: as little as 2.4 grams per kilogram of body weight has made dogs weak, wobbly, feverish and sick to their stomachs within 12 hours, and while dogs typically recover within a day or two, call your vet if yours eats them.2730

    The bottom line

    Should you eat macadamia nuts?

    Yes, by the handful. Macadamias are a buttery, low-carb nut with more monounsaturated fat than any other common nut, they lowered LDL cholesterol in feeding trials when they replaced saturated-fat foods, and an ounce gives you about half a day's manganese.

    Choose organic, sprouted or dry-toasted kernels, keep them cold, and enjoy about an ounce a day in place of other snacks and fats, as an add-on to a meal, in a pie crust or over a salad. If you have a tree nut allergy or a dog, see who should be careful. Simple, whole-food fats like these are one of the easiest upgrades you can make to your plate.

    Get the free Healthy Weight & Metabolic Reset

    Four phases, the top 10 metabolic foods that keep insulin low, nuts and seeds among them, and a 7-day meal plan. Have recent bloodwork? Analyze it free. Free with your Dr. Axe account (email or Google). You'll also get the protocol's short email series and the Dr. Axe newsletter; unsubscribe anytime.

    Open the free protocol →

    Macadamia nuts: frequently asked questions

    Are macadamia nuts good for you?

    Yes. An ounce gives you 16.7 grams of monounsaturated fat, more than any other common nut, plus 51% of the daily value for manganese, and in feeding trials, eating macadamias in place of foods high in saturated fat lowered LDL cholesterol.1237

    How many calories are in macadamia nuts?

    An ounce of raw macadamias (28.35 grams, 10 to 12 kernels) has 204 calories, and a cup of whole kernels (134 grams) has about 962.1

    Why are macadamia nuts so high in calories?

    Because they're about three-quarters fat by weight: 75.8 grams of fat per 100 grams, which works out to 718 calories per 100 grams and 204 per ounce.1

    How many macadamia nuts should I eat a day?

    My rule for nuts in general is about a handful a day at most.5 An ounce of macadamias is 10 to 12 kernels.1

    Do macadamia nuts lower cholesterol?

    They can when they replace foods high in saturated fat. In a five-week feeding trial of 25 adults, LDL was about 121 mg/dL on a macadamia diet against about 133 on an average American diet with the same total fat, and in a second feeding trial of 30 adults, a macadamia-based diet lowered total and LDL cholesterol about as much as a low-fat heart diet.37

    Do macadamia nuts make you gain weight?

    No. When 35 adults with abdominal obesity ate macadamias every day for eight weeks in a randomized trial, about 15% of their calories, their weight and body fat didn't go up.4 Across 86 randomized trials of nuts in general, eating nuts made no difference to body weight.13

    Are macadamia nuts keto?

    Yes. An ounce has 1.5 grams of net carbs, 21.5 grams of fat and 2.2 grams of protein, which makes macadamias one of the lowest-carb nuts on my keto food list.121

    Are raw or roasted macadamia nuts better?

    Both are good choices. Raw kernels keep more thiamin, while roasting raised available polyphenols and resistance to oxidation in a lab study; skip honey-roasted nuts and nuts roasted in oil.122235

    What is palmitoleic acid in macadamia nuts?

    Palmitoleic acid is a monounsaturated fat, sometimes called omega-7, and an ounce of macadamias carries 3.7 grams, far more than other common nuts.12 Eating macadamias raised blood levels of it by 26% in an eight-week randomized trial of 35 adults.4

    Is macadamia nut milk healthy?

    Yes, if it's plain. Plain macadamia nut milk, with nothing added, is on my list of milks to drink, along with canned coconut milk or coconut cream, which lead the plant-based options on that list.5

    Is macadamia nut butter healthy?

    Yes. Nut butters are on my list of foods to eat, and as with the nuts themselves, the best are organic, sprouted or dry-toasted.5

    Is macadamia nut oil good for you?

    Yes. It carries the nut's mostly monounsaturated fat, and on my show I ranked it number 10 on my list of the top 10 oils, a buttery, mild sleeper pick.8 Treat it as a finishing oil, drizzled over food, rather than a cooking oil.8

    Can you be allergic to macadamia nuts?

    Yes. Macadamias are tree nuts, and the allergy can be severe, so if you're allergic to any tree nut, skip them unless your allergist has confirmed you tolerate them.25

    Where do macadamia nuts come from?

    Macadamias are native to the subtropical rainforests of eastern Australia, and over about a century they spread by way of Hawaii to orchards around the world.9

    Freshness & update log

    October 12, 2026 — Rewrote the page in full, now under Dr. Josh Axe's byline. Added the human trials of macadamia nuts with their numbers (two feeding trials on cholesterol, a four-week study of 17 men, and an eight-week trial of 35 adults with abdominal obesity on weight and cholesterol), the FDA's 2017 qualified heart-health claim, a Dr. Axe Score on the current food weighting, a per-ounce USDA nutrition table, a comparison with seven other nuts, three charts and a step diagram. Corrected the description of the Penn State study. Removed claims the research doesn't support (fat burning, toxin removal, arthritis treatment, a brain benefit drawn from an animal study, and vitamin A and folate as notable nutrients), the brand paragraph and the price comment, and gathered the allergy, Salmonella (with refrigerated soaking) and dog cautions into one safety section, with 30 references.

    October 31, 2024 — Previous update.

    References

    1. US Department of Agriculture, Agricultural Research Service. Nuts, macadamia nuts, raw. FoodData Central, SR Legacy, FDC ID 170178 (NDB 12131). Published April 1, 2019.
    2. US Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Nuts, hazelnuts or filberts (FDC 170581); Nuts, pecans (FDC 170182); Nuts, almonds (FDC 170567); Nuts, brazilnuts, dried, unblanched (FDC 170569); Nuts, cashew nuts, raw (FDC 170162); Nuts, pistachio nuts, raw (FDC 170184); Nuts, walnuts, english (FDC 170187). Published April 1, 2019.
    3. Griel AE, Cao Y, Bagshaw DD, Cifelli AM, Holub B, Kris-Etherton PM. A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. J Nutr. 2008;138(4):761-7. doi:10.1093/jn/138.4.761. PMID:18356332
    4. Jones JL, Sabaté J, Heskey C, Oda K, Miles F, Rajaram S. Macadamia nut effects on cardiometabolic risk factors: a randomised trial. J Nutr Sci. 2023;12:e55. doi:10.1017/jns.2023.39. PMID:37180485
    5. Axe J, Rubin J. The Biblio Diet. Hachette Book Group; 2025. ISBN 9781546008439 (nuts: "Keep your servings of nuts low, about a handful at most a day," ebook p. 104; nuts hard on the gut in larger amounts; nuts more digestible soaked in water and dried at low heat; food lists: macadamia nuts on the eat list, "organic, sprouted, or dry toasted are best," honey-roasted nuts and nuts roasted in oil on the avoid list; canned coconut milk or cream, plain almond milk and plain macadamia nut milk on the eat list; olive oil, avocado and macadamia nuts named as sources of monounsaturated fats).
    6. Axe J. Top 12 Foods & Herbs for Weight Loss (BETTER THAN OZEMPIC). The Dr. Josh Axe Show. 2025 (healthy fats, including macadamia nuts, at 24:22 to 25:12; YouTube: https://www.youtube.com/watch?v=-Uq92QA3MKw&t=1462s).
    7. Curb JD, Wergowske G, Dobbs JC, Abbott RD, Huang B. Serum lipid effects of a high-monounsaturated fat diet based on macadamia nuts. Arch Intern Med. 2000;160(8):1154-8. doi:10.1001/archinte.160.8.1154. PMID:10789609
    8. Axe J. You Were Lied To About Seed Oils! The Truth About Butter, Tallow & Olive Oil. The Dr. Josh Axe Show. 2026 (macadamia oil, number 10 of his top 10 oils, at 17:41 to 18:12; YouTube: https://www.youtube.com/watch?v=q4XHsYNQAZY&t=1061s).
    9. Nock CJ, Hardner CM, Montenegro JD, Ahmad Termizi AA, Hayashi S, Playford J, Edwards D, Batley J. Wild origins of macadamia domestication identified through intraspecific chloroplast genome sequencing. Front Plant Sci. 2019;10:334. doi:10.3389/fpls.2019.00334. PMID:30949191
    10. US Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
    11. Garg ML, Blake RJ, Wills RB. Macadamia nut consumption lowers plasma total and LDL cholesterol levels in hypercholesterolemic men. J Nutr. 2003;133(4):1060-3. doi:10.1093/jn/133.4.1060. PMID:12672919
    12. Del Gobbo LC, Falk MC, Feldman R, Lewis K, Mozaffarian D. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials. Am J Clin Nutr. 2015;102(6):1347-56. doi:10.3945/ajcn.115.110965. PMID:26561616
    13. Nishi SK, Viguiliouk E, Blanco Mejia S, Kendall CWC, Bazinet RP, Hanley AJ, et al. Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose-response meta-regression of prospective cohorts and randomized controlled trials. Obes Rev. 2021;22(11):e13330. doi:10.1111/obr.13330. PMID:34494363
    14. Garg ML, Blake RJ, Wills RB, Clayton EH. Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects. Lipids. 2007;42(6):583-7. doi:10.1007/s11745-007-3042-8. PMID:17437143
    15. Li L, Yang X. The essential element manganese, oxidative stress, and metabolic diseases: links and interactions. Oxid Med Cell Longev. 2018;2018:7580707. doi:10.1155/2018/7580707. PMID:29849912
    16. Smith TJ, Johnson CR, Koshy R, Hess SY, Qureshi UA, Mynak ML, Fischer PR. Thiamine deficiency disorders: a clinical perspective. Ann N Y Acad Sci. 2021;1498(1):9-28. doi:10.1111/nyas.14536. PMID:33305487
    17. Penn State News. Macadamia nuts can be included in heart-healthy diet. April 11, 2008 (study design and funding statement for Griel et al., 2008).
    18. US Food and Drug Administration. Petition for a qualified health claim for macadamia nuts and reduced risk of coronary heart disease (Docket No. FDA-2015-Q-4850): letter of enforcement discretion. July 24, 2017.
    19. Sun WH, Li YZ, Dai W, Tan CP, Rong XS, Xu YJ. The anti-inflammatory activity of palmitoleic acid from macadamia nuts. Food Funct. 2026;17(13):6144-6154. doi:10.1039/d6fo00826g. PMID:42304766
    20. Axe J. Healthy Weight & Metabolic Reset. DrAxe.com protocol. 2026 (Top 10 Metabolic Foods: nuts and seeds, ¼ cup, a meal add-on rather than a grazing snack).
    21. Axe J. Keto Diet Food List: What to Eat and Avoid, With Net Carbs. DrAxe.com. 2026 (nuts and seeds; sample keto day).
    22. US Department of Agriculture, Agricultural Research Service. Nuts, macadamia nuts, dry roasted, without salt added. FoodData Central, SR Legacy, FDC ID 170179 (NDB 12132). Published April 1, 2019.
    23. Tu XH, Wu BF, Xie Y, Xu SL, Wu ZY, Lv X, et al. A comprehensive study of raw and roasted macadamia nuts: lipid profile, physicochemical, nutritional, and sensory properties. Food Sci Nutr. 2021;9(3):1688-1697. doi:10.1002/fsn3.2143. PMID:33747479
    24. Axe J. Top 5 Holiday Superfoods You Didn't Know You Needed. The Dr. Josh Axe Show. 2024 (a pie crust made from nuts, macadamia included, at 14:25; YouTube: https://www.youtube.com/watch?v=ppj8vUGgLNI&t=865s).
    25. Kubota K, Nagakura KI, Itonaga T, Sato S, Ebisawa M, Yanagida N. Macadamia nut-specific IgE levels for predicting anaphylaxis. Pediatr Allergy Immunol. 2022;33(9):e13852. doi:10.1111/pai.13852. PMID:36156824
    26. Zhang G, Hu L, Luo Y, Santillana Farakos SM, Johnson R, Scott VN, et al. Survey of Salmonella in raw tree nuts at retail in the United States. J Food Sci. 2021;86(2):495-504. doi:10.1111/1750-3841.15569. PMID:33438200
    27. Hayes C. Macadamia nut toxicosis in dogs. Merck Veterinary Manual. Reviewed September 2024.
    28. Gupta RS, Warren CM, Smith BM, Jiang J, Blumenstock JA, Davis MM, et al. Prevalence and severity of food allergies among US adults. JAMA Netw Open. 2019;2(1):e185630. doi:10.1001/jamanetworkopen.2018.5630. PMID:30646188
    29. Emch AW, Burroughs S, Gaspar-Hernandez J, Waite-Cusic JG. Salmonella growth during the soaking step of 'sprouted' grain, nut, and seed production. Food Prot Trends. 2021;41(3):314-322. doi:10.4315/1541-9576-41.3.314
    30. Hansen SR, Buck WB, Meerdink G, Khan SA. Weakness, tremors, and depression associated with macadamia nuts in dogs. Vet Hum Toxicol. 2000;42(1):18-21. PMID:10670081
    Dr. Josh Axe

    Dr. Josh Axe, DC, DNM, CNS

    Doctor of Natural Medicine · Founder, DrAxe.com

    Dr. Axe is a certified doctor of natural medicine, clinical nutritionist, and multiple New York Times bestselling author. He has spent 20+ years in clinical practice helping people heal at the root cause and founded one of the most-visited natural-health platforms in the world.

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