Health & Nutrition
Crunchy, creamy and luxuriously delicious; macadamia nuts are healthier than you might think. The idea that nuts are fattening came from the mistaken idea that foods with naturally high oil content cause weight gain. Studies have shown that including low GI (glycemic index) nuts in a healthy kilojoule-controlled eating plan, combined with regular moderate exercise, can actually help with weight loss by curbing your appetite.
Macadamias pack a serious punch when it comes to essential nutrients – you can read more in the table below.
Enjoy macadamias, knowing that every handful is doing you good!
Vitamins and minerals in macadamias, versus daily recommendations
|Raw, unsalted macadamias||Per 30g serve||Per 100g||Recommended daily intake||Percent of daily intake per serve|
|Sodium (mg)||0.5||1.4||1600mg (SDT)||0%|
|Potassium (mg)||135||410||4700mg (SDT)||3%|
|Magnesium (mg)||39||130||320mg (RDI)||12%|
|Calcium (mg)||25.5f||85.0||800mg (RDI)||5%|
|Iron (mg)||1.1||3.7||12mg (RDI)||9%|
|Zinc (mg)||0.4||1.3||12mg (RDI)||3%|
|Thiamin, B1 (mg)||0.4||1.2||1.1mg (RDI)||33%|
|Riboflavin, B2 (mg)||0.05||0.16||1.7mg (RDI)||3%|
|Niacin (mg)||0.8||2.5||10mg (RDI)||8%|
|Folate (µg)||3.3||11||200ug (RDI)||2%|
|Pantothenic acid (mg)||0.2||0.76||5mg (RDI)||4%|
|Vitamin B61 (mg)||0.08||0.28||1.6mg (RDI)||5%|
|Vitamin E1 (mg)||0.15||0.5||10mg (RDI)||1.5%|
|Copper (mg)2||0.23||0.76||3mg (RDI)||8%|
|Manganese 1 (mg)2||1.2||4.13||5mg (RDI)||25%|
|Selenium 1 (µg)2||1.1||3.6||70mg (RDI)||1.6%|
|Arginine 1 (g)||0.4||1.40||N/A||N/A|
|Plant sterols (mg)||35||116||N/A||N/A|
|Antioxidant Capacity (ORAC- umol TE)2||559||1695||N/A||N/A|
DATA SOURCES: NUTTAB, except for
- USDA Standard Release No. 23, 2010
- USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2
%DI is Percentage daily intakes, based on an average adult diet of 8700 kJ. Your daily intakes may be higher or lower depending upon your energy needs. RDI for vitamins are based on the FSANZ RDI: Recommended Dietary Intake (where available); OR Australian Nutrient Reference Values (NRVs) including Suggested Dietary Target (SDT).