What is Macadamia nuts?
Macadamia nuts are a relatively new kind of nuts which wasn’t discovered until the 19th Century. At first they were grown in Australia but now they also grown in South-Africa, California, Hawaii and Mexico.
This soft and fat-rich nut has become popular all over the world. The main reason for it’s popularity is that it fits well into the diets that are popular nowadays, such as Keto and other low carbohydrate diets.
To summarize the main reasons for the popularity:
- High fat content
- Mild and sweet taste
- Beautiful light yellow color
- Easy to snack on and to use in cooking
Nutritional Value of Macadamia nuts
In approximately 100g of Macadamia nuts, you will find:
| Nutrition | Amount | % RDS |
| Energy | 718 kcal | |
| Fat | 76 g | |
| –thereof saturated fat | 12 g | |
| –thereof monosaturated fats | 59 g | |
| –thereof polyunsaterated fats | 1 g | |
| Carbohydrates | 14 g | |
| –thereof sugar | 5 g | |
| Fiber | 9 g | |
| Protein | 8 g | |
| Manganese | 4,1 mg | 207 % |
| Phosphorus | 188mg | 19 % |
| Calsium | 85mg | 8 % |
| Zinc | 1,3 mg | 9 % |
| Coppar | 0.75 mg | 38 % |
| Potassium | 368 mg | 8 % |
| Niacin | 2,4 mg | 12 % |
| Riboflavin | 0,16 mg | 10 % |
| Thiamine | 1,195 mg | 80 % |
| B6 Vitamin | 0,275 mg | 14 % |
The 5 best health benefits of Macadamia nuts
Macadamia nuts
1. Fight against Iron deficiency
Iron deficiency is one of the most common nutritional deficiencies in the world and most frequent with women during menopausal age. It is necessary so that oxygen can move freely in your veins. Iron is mainly to be found in meat but also in many nuts and seeds.
2. Fight against Magnesium deficiency
Macadamia nuts are rich in Magnesium and it is necessary for the nerves and muscles to work properly. The body also uses Magnesium to produce protein.
3. High content of monounsaturated and polyunsaturated fats
Fats are important power source that is necessary for the cells and hormones in your body to function properly. To eat both monounsaturated and polyunsaturated fats can reduce the risk for heart and vascular diseases. Macadamia nuts contain high doses of fats including Omega-3. Omega-3 is a common name for polyunsaturated fats that are necessary for humans to repair cells, control blood pressure and for the immune system.
4. Macadamia nuts are rich in fiber
Fibers are one kind of carbohydrates that doesn’t break down during digestion. They are necessary to avoid constipation and for the intestine to work properly. Foods that are rich in fiber also help to keep cholesterol low and stable in addition it will lower the hunger sensation.
5. Macadamia nuts are low in carbs and sugar
Foods that are high in sugar can give you a quick energy but are usually low in nutrition which can lead to too much energy that over time will lead to overweight. Not to mention that sugar is not good for your teeth.
But foods with low carbs, low sugar but are high in nutrition will keep your energy stable over a long period. You will not overeat and are more likely to keep eating healthy instead of falling off the wagon.
How to use Macadamia nuts?
Salty Macadamia nuts
As snacks… Macadamia nuts are of course very good directly from the tree (or from the bag). Often they are roasted and dipped into something like salt or sugar. In Australia it is common to toast them with honey and that is how they become crispy and sweet.
Baking them
Macadamia nuts are common in baking, both in the dough and also as ornaments. This fat and sweet nut fits nicely into all sorts of baking.
In chocolate chip cookies
One of the most popular recipe that uses macadamias is Chocolate chip cookies. The popular cake has the benefit of only needing a short time to be baked and by that becoming the lovely mix of crispy on the outside and soft on the inside.
In salads and woks
Whether you are crazy for chocolate chip cookies or not you can enjoy Macadamias in salads. Many people like having something crunchy in the salad and the Macadamias are perfect for that. It is also popular now to exchange Cashew nuts out for Macadamias in many traditional dishes to keep fat content high and carbs low. This is true whether you are using Wok, Asian cooking or pasta dishes.
What should you think about when you buy Macadamia nuts?
The Macadamia nut is the Rolls Royce of nuts. It is not only the fattest nut but also the most expensive one. It is most often sold in small and expensive bags and not even available in all supermarkets. You might have to look for it in a few places and it might be hard to find your favorite version, if it is salted or sweet.
The Macadamia nut grows on trees that are some 15 meters tall. Each tree crops about 4 to 6 kilos every year. That is very little compared to other nuts and is one of the reasons for the high price.
Macadamia tree
When the nut is fully mature it will fall to the ground and is ready to be picked up and then sun-dried for three weeks. When the correct humidity is reached they are opened up and sorted. The shell is very hard and it requires a lot of energy to open them up. Now they are sorted, packed and shipped all across the world.
Despite the high price they are popular and many tons are sold every year. If you haven’t tried these soft, thick, mild and sweet nuts you have something to look forward to.
Are Macadamia nuts Really a Superfood?
Yes. Especially nowadays when we have realized that fat is not bad then macadamias are one of the best snacks that nature has to offer. On any versions of High Fat/Low Carb diet it can be difficult to find convenient snacks. A bag of Macadamias can fit nicely in your purse or glove box.
One of the latest nicknames for it is the Keto nut. Not a bad nickname.
