Macadamia nuts might be one of the most incredibly frustrating nuts to crack, but if you buy them without the shells -- or just have some time to kill -- they are delicious and convenient. Compared to other nuts, they are not one of the most nutritious. Compared to many other snacks, however, they do contain a significant amount of beneficial dietary components.
Calories
A serving of macadamia nuts is about 1 oz. -- that is between 10 and 12 nuts total. Those nuts will contain about 203 calories. This is about 10 percent of a typical 2,000-calorie per day diet. Eating macadamia nuts as a snack or side dish, in moderation and in combination with a healthy, balanced diet, can be a good way to get several different nutrients your body needs.
Protein
Like most other nuts, macadamia nuts contain a significant amount of protein -- about 2 g per serving, in this case. However, macadamia nuts are actually one of the least protein-rich nuts. For the same size serving, pecans contain about 2.6 g protein, walnuts contain about 3.8 g and hazelnuts contain about 4 g. Almonds are one of the most protein-rich nuts, with 6 g per serving.
Fat and Carbs
Fat makes up 179 of the total calories in that 1-oz. serving of macadamia nuts. Macadamia nuts contain 21 g fat per serving, with 3 g of it saturated fat. They also contain 4 g total carbohydrates. The 2 g dietary fiber add up to 8 percent of your daily recommended value.
Vitamins and Minerals
Many nuts are high in various vitamins and minerals -- macadamia nuts are not one of the best nuts in that respect. However, they do contain significant levels of B vitamins, as well as vitamins C and E, calcium, iron, thiamine, potassium, phosphorus, manganese and several others.
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