Nutrition Information
| Macadamia Nits (raw) | per 100g |
|---|---|
| ENERGY | 3080kg |
| MOISTURE | 1.2g |
| PROTEIN | 9.2g |
| FAT (total oils) | 74.0g |
| Monounsaturates | 60.0g |
| Polyunsaturates | 4.0g |
| Saturated | 10.0g |
| ASH (minerals) | 1.3g |
| CARBOHYDRATES (total) | 7.9g |
| SUGARS | 4.6g |
| DIETARY FIBRE | 6.4g |
| CHOLESTEROL | Nil |
| CALCIUM | 64mg |
| POTASSIUM | 410mg |
| SODIUM | 2mg |
Source: Australian Government Analytical Laboratories – information relates to edible portion of raw macadamia nuts only. Variety and seasonal conditions may cause minor variations in above values.
Nutrient Profile
A full nutrient profile is available by clicking this link
Executive Summary of health benefits of macadamias
Research has shown that macadamias:
- Can help lower a raised cholesterol level
- May reduce the incidence of coronary heart disease
- Contain an exceptionally high proportion of monounsaturated fats and an unusually low percentage of saturated and polyunsaturated fats
- Contain significant levels of protein, comprising essential and non-essential amino acids. Macadamias contain all of the essential amino acids, with most present at optimum levels
- Have a high dietary fibre content of approximately 7%
- Contain no cholesterol
- Are a good source of vitamins and minerals essential in a healthy diet. These include potassium (410mg per 100g), phosphorus (200mg per 100g), magnesium (120mg per 100g) and calcium (64mg per 100g). Smaller amounts of selenium, iron, manganese, copper and zinc are present. Macadamias contain small but significant amounts of a range of vitamins including Vitamins E, B1 (thiamine), B5 (pantothenic acid), B6, B2 (riboflavin), niacin and folate (folic acid.)
- Contain antioxidant phytochemicals known as polyphenols
- Contains phytosterols (plant sterols)
Research and Academic Journals
Comparison of a high mono-unsaturated fatty acid diet (enriched with macadamia nuts) and a high carbohydrate diet on blood lipids
D. Colquhoun, D. Moores, J. Humphries, S. Somerset
Wesley Hospital, Brisbane, Australia
A diet rich in monounsaturates is an alternative cholesterol lowering diet to a low total fat diet. A randomised trial was conducted comparing a macadamia enriched diet (MD) (40% fat, 20% macadamia) and a high complex carbohydrate diet (CHD) (20% fat) on blood lipid levels. Fourteen subjects aged between 25 and 59 years, with initial blood cholesterol between 4.0 and 8.0 mmol/L were allocated either the MD followed by the high CHD or vice versa. The results demonstrate that a high monounsaturate diet, rich in macadamia nuts, is similar to a low fat, high complex carbohydrate diet in lowering blood cholesterol. It also lowers triglyceride levels.
Serum lipid effects of a monounsaturated (palmitoleic) Fatty Acid-rich diet based on macadamia nuts in healthy, young Japanese women.
Hiraoka-Yamamoto J, Ikeda K, Negishi H, Mori M, Hirose A, Sawada S, Onobayashi Y, Kitamori K, Kitano S, Tashiro M, Miki T, Yamori Y.
Frontier Health Science, Mukogawa Women's University, Nishinomiya, Japan.
The aim of this study is to observe any health beneficial effect of a macadamia nut rich diet in young women. It showed that after only three weeks on a diet high in monounsaturated fats from macadamia nuts, women had a significant reduction in both serum total and “bad” LDL cholesterol levels. These benefits were seen with as little as 20 grams of macadamias a day.
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Serum Lipid Effects of a High–Monounsaturated Fat Diet Based on Macadamia Nuts
J. David Curb, MD; Gilbert Wergowske, MD; Joan C. Dobbs, PhD; Robert D. Abbott, PhD; Boji Huang, MD, PhD From the Division of Clinical Epidemiology, Department of Medicine (Drs Curb, Wergowske, Abbott, and Huang), and Division of Geriatric Medicine (Drs Curb and Wergowske), John A. Burns School of Medicine, University of Hawaii at Manoa, Honolulu; Exploring New Concepts, Honolulu (Dr Dobbs); and Division of Biostatistics and Epidemiology, University of Virginia School of Medicine, Charlottesville (Dr Abbott).
This study sought to examine the potential health benefits of the regular consumption of macadamia nuts, focusing on four key aspects of human health:
* Oxidative Stress
* Inflammation
* Cholesterol and blood lipids
* Clotting tendency
Three diets were tested during the 3-month investigation: a "typical" American diet (37% of calories from fat); a diet similar to "typical" but with macadamia nuts substituted for most of the fat calories; and the American Heart Association's "prudent diet" (30% of calories from fat, and emphasizing fruits and vegetables. The macadamia nut diet produced cholesterol levels similar to the AHA's low-fat diet, and lower than the "typical American" diet. It also produced triglyceride levels lower than either of the other diets.
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Macadamia Nut Consumption Lowers Plasma Total and LDL Cholesterol Levels in Hypercholesterolemic Men
Manohar L. Garg, Robert J. Blake and Ron B. H. Wills*
Nutrition & Dietetics, School of Health Sciences, Faculty of Health, University of Newcastle, Callaghan, NSW, Australia and * Centre for Advancement of Food Technology and Nutrition, University of Newcastle, Ourimbah, NSW, Australia
This study showed the benefits of adding macadamias to the diets of men with high cholesterol levels. After four weeks on a diet of 40-90 grams of macadamias per day, total and “bad” LDL cholesterol were reduced up to 5% in the men. There were also positive effects on the beneficial HDL cholesterol levels. It also demonstrated a significant improvement in markers for oxidative stress, clotting tendency and inflammation. People studied also had a slight weight reduction despite an increase in the total amount of fat consumed.
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Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects.
Garg ML, Blake RJ, Wills RB, Clayton EH.
Nutraceuticals Research Group, School of Biomedical Sciences, Faculty of Health, University of Newcastle, 305C Medical Science Building, Callaghan, NSW, 2308, Australia.
This study was conducted to examine the effects of consuming macadamia nuts in hypercholesterolemic male individuals on plasma biomarkers of oxidative stress, coagulation and inflammation. It demonstrates, for the first time, that short-term macadamia nut consumption modifies favourably the biomarkers of oxidative stress, thrombosis and inflammation, the risk factors for coronary artery disease, despite an increase in dietary fat intake. These data suggest that regular consumption of macadamia nuts may play a role in the prevention of coronary artery disease.
Elemental composition and chemical characteristics of five edible nuts (almond, Brazil, pecan, macadamia and walnut) consumed in Southern Africa.
Moodley R, Kindness A, Jonnalagadda SB.
School of Chemistry, University of KwaZulu-Natal, Durban, South Africa.
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Fatty acid profile, tocopherol, squalene and phytosterol content of walnuts, almonds, peanuts, hazelnuts and the macadamia nut.
Maguire LS, O'Sullivan SM, Galvin K, O'Connor TP, O'Brien NM.
Department of Food and Nutritional Sciences, University College Cork, Ireland.
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A systematic review of the effects of nuts on blood lipid profiles in humans.
Mukuddem-Petersen J, Oosthuizen W, Jerling JC.
School of Physiology, Nutrition and Consumer Science, North-West University (Potchefstroom Campus), Potchefstroom, South Africa.
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Can we eat too many macadamias?
A review of health benefits of the world's finest nut – written by Ian McConachie, September 1999
“Macadamias form an important part of a healthy diet. The health benefits of macadamias can not be traced to any single constituent, but to the complex composition and inter-relationships that exist. For an ideal diet they need to be eaten in conjunction with a range of foods.
A diet containing macadamias promotes good health, longevity and reduction of degenerative diseases. Health benefits are about reduction of risks. Research knowledge from other tree nuts is often applicable to macadamias, and most other tree nuts also have proven health benefits. Tree nuts are an ancient food and the Mediterranean Diet Pyramid recommends them to be eaten daily.
Dietary studies with tree nuts including macadamia trials have shown reduction of risk areas such as:
- Cardiovascular diseases
- Anti-inflammatory diseases
- Anti-aggregatory diseases
- Immuno modulating systems
Current Australian Macadamia Society research projects are:
- a dietary trial to measure reduction of risk of heart disease, diabetes, rheumatoid arthritis, hypertension, cancers and related diseases, a project to determine the antioxidant present and their activity; and
- a project to investigate the effect of macadamias in protecting the brachial arterial walls, which are associated with a reduction of arteriosclerosis.
Macadamias are not genetically modified and contain only natural genes. Macadamias dried, raw or roasted typically contain:
- Lipids (oils) 76.4%
- Moisture 1.5%
- Protein 9.2%
- Carbohydrate (sugars) 4.0%
- Dietary fibre 7.0%
- Mineral matter 1.6%
- Plus vitamins and phytonutrients
- Energy value 3040 kilojoules per 100g
Oils
The oils in macadamia are: 11.2% saturated; 60.8% monounsaturated; and 1.6% polyunsaturated. The monounsaturated portion contains oleic fatty acid plus the highest known level of palmitoleic fatty acid, which is also present in beneficial fish oils, and may be nutritionally significant.
Monounsaturated fatty acids are the 'good' fats, and have been shown in macadamias to significantly reduce blood serum cholesterol levels, as well as enhancing the protective high-density lipoproteins and suppressing undesirable low-density lipoproteins. Cholesterol and lipoprotein levels are indicators to the risk of heart disease.
The macadamia nut contains the highest level of monounsaturated fatty acids of any natural commercial food.
Macadamias contain no cholesterol. Macadamias contain no trans fatty acids.
Macadamias improve the balance between omega 6 and omega 3 fatty acids. This facilitates the body's manufacture of essential fatty acids and eicosanoids (prostaglandins etc).
Protein
Macadamias contain significant protein – comprising essential and non-essential amino acids. These play an important body building role in muscle structure, connective tissues and blood plasma development. Macadamias contain all the essential amino acids, with most of these present at optimum levels.
Carbohydrates
Most of the 'simple' carbohydrates are present as saccharides (sugars). Macadamias contain the sugars – sucrose, fructose, glucose and maltose, plus some starch-based material. Carbohydrates supply energy to the body. Complex carbohydrates are described as dietary fibre.
Dietary fibre
Dietary fibre is the term for carbohydrates that are resistant to enzyme digestion in the stomach. They consist of complex soluble carbohydrates and soluble fibres such as lignans, hemicellulose, amylopectins, mucilage, gums and insoluble cellulose. Essentially dietary fibre in macadamias are the cell walls within the kernel.
As dietary fibre is better defined and understood, it is becoming more important in human health. Dietary fibre promotes satiety, provides roughage, slows digestion and reduces hunger, promotes desirable intestinal bacteria, reduces constipation and diverticular diseases, reduces haemorrhoids, bowel cancer and irritable bowel syndrome. It functions in conjunction with the monounsaturated oils, minerals, vitamins and phytonutrients, and plays a role in reducing the risk of cardiovascular diseases, cancers and diabetes.
Minerals and vitamins
Macadamias contain a large range of minerals. They are rich in:
- Iron
- Potassium
- Phosphorus
- Magnesium
- Calcium
They also contain significant levels of:
- Zinc
- Copper
- Selenium
The most significant vitamins are:
- Vitamin E
- Thiamine (B1)
- Riboflavin (B2)
- Niacin
Also pantothenic acid (B5) and folate.
Phytonutrients (phytochemicals)
These are biologically active components that are protectants of our body systems. Many act as antioxidants, which scavenge the free radicals that oxidize blood fats. They operate as part of complex systems that are only partly understood. They also reduce risk of cancer, boost our immune systems, reduce gene damage and slow the ageing process.
Macadamias contain tocopherols and tocotrienols, which are derivatives of Vitamin E, phytosterols such as sitosterol and also selenium. A current research project has shown strong antioxidant activity with the compounds now being identified. It is probable that macadamias contain the phytonutrients classes – phenolic compounds, flavonoids, phytoestrogens, phytic acids, ellargic acid, saponins and lignans.
Will macadamias make us fat?
'Good' fats are essential in a healthy diet. They make food tasty and promote satiety. Monounsaturates may be metabolized differently in the intestine from other fats so that they do not produce 'fattening' biochemicals.
Providing macadamias are substituted and not in addition to other foods, there is evidence that they will either not contribute to weight gain or will reduce weight. USA studies of frequent tree nut eaters show that they usually weigh less than control patients.
Will macadamias make us live forever?
Probably not... but you should live longer and enjoy better health... plus you will have the enjoyment of the flavour and texture of the world's finest nut!”
