This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Choosing the right foods for your weight loss diet can be confusing. What about macadamia nuts, are they good for weight loss or not?
Macadamia nuts are a popular nut, not only on their own as a snack, but also as macadamia oil, butter, milk, and ingredient in baked goods.
Many people are worried about how the high-fat content of nuts and macadamia nuts, in particular, will impact their weight loss. Find out whether this aspect of macadamia nuts interferes with weight loss and how this nut compares to other popular nuts when it comes to losing weight.
Micronutrients in macadamia nuts
The first thing to look at is the amount of micronutrients in macadamia nuts.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of macadamia nuts provides you with approximately (1):
- Manganese: 207% of the DV (Daily Value)
- Thiamin: 80% of the DV
- Copper: 38% of the DV
- Magnesium: 33% of the DV
- Iron: 20% of the DV
- Phosphorus: 19% of the DV
- Vitamin B6: 14% of the DV
- Niacin: 12% of the DV
- Potassium: 11% of the DV
- Riboflavin: 10% of the DV
And a few others in smaller amounts. These are very good vitamin and mineral contents per 100 grams. If you combine macadamia nuts with a healthy diet your micronutrient levels will most likely be great.
Macadamia nuts also contain anti-oxidants. These are substances that help your body deal with oxidative stress, damage that occurs from day to day.
Fiber in macadamia nuts for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Macadamia nuts contain around 8.6 grams of fiber per 100 grams.
This is a big amount compared to most other foods. And for most people this is a good thing.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in macadamia nuts you can reduce the time you spend craving for food a lot.
Protein in macadamia nuts for weight loss
Another thing in food that can help you on your weight loss journey is the amount of protein in it.
Macadamia nuts contain about 7.9 grams of protein per 100 grams. To compare, there are 25.4 grams per 100 grams in salmon (2).
Protein is considered to be the most filling of the 3 macronutrients. Eating enough protein will also help you prevent muscle loss. Muscle helps you burn extra calories throughout the day which is very good for weight loss. Protein calories also take your body more calories to process than calories from carbs and fats.
The amount of protein in macadamia nuts is decent for a plant-based source of protein. Many nuts are higher in protein. You will most likely also need protein from other foods but macadamia nuts can get you started with your daily goals.
Do keep in mind that overdoing it with protein isn’t good either.
Are macadamia nuts good for losing weight or fattening?
To know whether or not you can eat macadamia nuts while trying to lose weight you still need a final piece of the puzzle. The number of calories in macadamia nuts.
Macadamia nuts contain around 718 calories per 100 grams. 56.3 of these calories come from the carbohydrates (14.2 g per 100 grams of which 8.6 g fiber). 10 macadamia nuts have about 179 calories.
On the one hand, you have these awesome amounts of micronutrients, fiber, and plant-based protein but on the other hand, you have this large amount of calories.
The exact amount varies but some studies find that 5%-20% of the fat from nuts may go through indigested (5, 6, 7, 8). Chances are this varies from individual to individual and situation to situation.
Even with that in mind, fitting in the calories from macadamia nuts in your daily diet plan might be hard but it can be worth it.
You also don’t have to go for the full 100 grams every day. 30 grams could be enough to provide you with some great nutrients without skyrocketing the number of calories you consume every day.
Depending on what you are currently eating a certain amount of macadamia nuts can help you lose weight by helping you feel a lot fuller and helping you consume more protein.
This can help you avoid high-calorie foods that may interfere with your weight loss and help you build and preserve muscle which in turn helps with weight management.
Macadamia nuts can be a great healthy snack for weight loss but if you overdo it, they might be fattening due to the high amount of calories in them.
Who should not eat macadamia nuts
While macadamia nuts can be a great addition for the daily diet of most people, some people are allergic to them.
How many macadamia nuts should you eat a day to lose weight?
Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
A typical serving of 1 ounce macadamia nuts is about 12 macadamia nuts.
Some people use this 1 oz serving size as a daily recommendation but in reality, it isn’t as simple as that. There is for example no way that a 200-pound man and 140-pound woman should eat the same amount of macadamia nuts a day to lose weight.
You need to determine for yourself how many macadamia nuts fit in your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.
Macadamia nuts vs other popular nuts for weight loss
You now know how good macadamia nuts are for weight loss but how do they compare to certain other popular nuts? Find out how good macadamia nuts are for weight loss vs hazelnuts, brazil nuts, almonds, and walnuts.
Macadamia nuts vs hazelnuts
Hazelnuts have more fiber per 100 grams than macadamia nuts, 9.7 grams. Hazelnuts are higher in protein per 100 grams, 15 grams vs the 7.9 grams in macadamia nuts. Both of these nuts are very high in vitamins and minerals, hazelnuts slightly higher.
Hazelnuts are likely better than macadamia nuts for weight loss.
Macadamia nuts vs brazil nuts
Brazil nuts have about 7.5 grams of fiber per 100 grams vs the 8.6 grams of macadamia nuts. Brazil nuts contain about 14.3 grams of protein per 100 grams, which is a lot higher than the amount of protein in macadamia nuts. In terms of the amount of vitamins and minerals, brazil nuts have more.
In some situations even too much. Brazil nuts have extremely high levels of a mineral called selenium. This makes it so you want to limit brazil nut intake to 2-3 a day anyway.
The difference in calories combined with the higher amount of protein will make brazil nuts likely better for weight loss than macadamia nuts.
Macadamia nuts vs almonds
Almonds contain around 12.2 grams of fiber per 100 grams. A good amount higher than the 8.6 grams of fiber per 100 grams in macadamia nuts. Almonds contain about 21.2 grams of protein per 100 grams. Almonds have slightly bigger amounts of vitamins and minerals than macadamia nuts.
Almonds are very likely better for weight loss than macadamia nuts.
Macadamia nuts vs walnuts
Walnuts contain around 6.7 grams of fiber per 100 grams. A good amount lower than the 8.6 grams of fiber per 100 grams in macadamia nuts. Walnuts contain about 15.2 grams of protein per 100 grams, macadamia nuts 7.9 grams. Macadamia nuts and walnuts are similar when it comes to their amounts of vitamins and minerals.
A benefit walnuts have is that they are higher in omega 3 fats than macadamia nuts. It’s not yet clear exactly how much of a difference that makes when it comes to weight loss.
The difference will be small but walnuts are likely slightly better than macadamia nuts for weight loss.
Chart of macadamia nuts vs other popular nuts
There are some interesting differences in nutritional content between these nut alternatives that will most likely matter when it comes to weight loss. As you can see, macadamia nuts are really low on the list of best nuts for weight loss.
The amount of vitamins and minerals in food does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for macadamia nuts (1), hazelnuts (9), brazil nuts (10), almonds (11), and walnuts (12) to compare.
|Values Per 100g||Macadamia Nuts||Hazelnuts||Brazil Nuts||Almonds||Walnuts|
|Calories||718 calories||628 calories||656 calories||575 calories||654 calories|
|Fiber||8.6 g||9.7 g||7.5 g||12.2 g||6.7 g|
|Protein||7.9 g||15.0 g||14.3 g||21.2 g||15.2 g|