Healthy Diet Studio

20/04/2026

Another Wonder nuts 👍✌️

Macadamia nuts

Approximate nutrition for 5 macadamia nuts

(1 nut ≈ 2.5–3 g → 5 nuts ≈ 12–15 g)

🔹 Nutritional values
Energy: ~85–105 kcal
Protein: ~1.0–1.2 g
Total fat: ~9–11 g

✔️✔️Fat quality (very important)

Out of ~9–11 g fat:

✨️Monounsaturated fat (MUFA): ~7–8 g
✨️Mainly oleic acid (omega-9)
✨️Contains palmitoleic acid (metabolically beneficial)
✨️Saturated fat: ~1–1.5 g
✨️Polyunsaturated fat (PUFA): very minimal

✅ Practical Pro tip

For weightloss clients:
👉 “5 macadamia nuts = ~100 kcal healthy fat portion”

Use as:

Mid-meal fat source

Replacement for visible fat (ghee), not addition.

✔ Equivalent to:

~1 tsp oil in calories

But better fat quality (MUFA-rich)

✔ Suitable for:

Heart patients (in controlled portions)

Weight loss diets (as fat exchange)

Diabetes (low carb + high satiety)

❗ Caution:

Easy to overconsume due to small size + high calories



Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354
Have you tried macadamia nuts

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