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Macadamia nut - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Macadamia nuts

Macadamia nut consist of 73% fat, 8% protein, 4% carbs, 11.4% fiber and 2% water. With 726 of calories per 100g it's 134% higher than other foods in Nuts and seeds without shells. In total 90.5% of the calories in Macadamia nut come from fat, 4.41% from protein and 2.2% from carbohydrates.

  • low GI Glycemic Index: 15
  • Low carb Only 0.8 carbs per serving
  • low GL Glycemic Load: 0.1
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free
  • high Magnesium Covers 6.88% of Magnesium RDA per portion
  • high Folate Covers 3.33% of Folate / Vitamin B9 RDA per portion
  • high Vitamin B1 Covers 5.09% of Vitamin B1 RDA per portion

Can you eat Macadamia nut for a low carb diet?

With 0.8g of carbs and a Glycemic Load of 0.1 in a portion of 20g, Macadamia nut can be consumed for a ketogenic or low-carb diet. It contains no Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g
Macadamia nut
avg Nuts and seeds without shells[1]
Calories (kcal) 726 542.9
Fat (g) 73 45.8
Protein (g) 8 15.8
Carbohydrates (g) 4 11.5
Mono- & Di-Saccharides (g) 2 11.5
Polysaccharides (g) 2 11.5
Fibers (g) 11.4 11.1
Sodium (mg) 5 105.9
Water (g) 2 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Macadamia nut contains

  • 145.2 Calories
  • 14.6g of Fat
  • 1.6g of Protein
  • and 0.8g of Carbs
  • 1mg of sodium - 0.07% of the RDA for sodium.
  • 22mg of Magnesium, that covers 6.88% of the recommended daily allowance (RDA) for Magnesium.
  • 0.28mg of Zinc - 2.8% of the RDA for Zinc.
  • 0.04mg of Iron - 0.33% of the RDA for Iron.
  • 53mg of Potassium - 1.33% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Macadamia nut you get

  • 2 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.37g of proteins per 1 gram of carbs.
  • 18.25 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 2.85 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)

Nutrient distribution per gram

What vitamins are in Macadamia nut?

Vitamins
per 100g
Macadamia nut
avg[1]
Vitamin C (mg) 0 3.3
Vitamin E (mg) 1.5 7.5
Vitamin B1 / Thiamine (mg) 0.28 0.5
Vitamin B2 (mg) 0.12 0.2
Vitamin B6 (mg) 0.28 0.3
Vitamin B9 / Folate (μg) 50 63.1
Vitamin B12 (μg) 0 0
Retinol (μg) 0 0
beta-Carotene (μg) 0 46.3
[1] average of Nuts and seeds without shells

Rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Macadamia nut of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Macadamia nut

Minerals
per 100g
Macadamia nut
avg[1]
Magnesium (mg) 110 190.6
Zinc (mg) 1.4 3.2
Sodium (mg) 5 105.9
Calcium (mg) 50 191
Iron (mg) 0.2 4.2
Potassium (mg) 265 621.5
Phosphorus (mg) 200 418.8
[1] average of Nuts and seeds without shells

High in minerals?

info

Again, for every mineral contained in Macadamia nut we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates

4% of Macadamia nut are carbs, per serving (20g) that is 0.8g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Macadamia nut
avg[1]
Monosaccharides (g) 2 3.4
Polysaccharides (g) 2 8
Total carbs (g) 4 11.5
[1] average of Nuts and seeds without shells

How high is the Glycemic Index and the Glycemic Load for Macadamia nut?

The Glycemic Index of Macadamia nut is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.1 and can be regarded as low.

Allergens in Macadamia nut

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol

Of the 73g total fat per 100g, 10.5g are saturated fatty acids (SFA), 2.7g are monounsaturated fatty acids (MUFA) and 57.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.