The macadamia nut is renowned for its exceptional taste, nutritional value, and health benefits. Among all nuts, it boasts the most diverse vitamin and mineral complex, making it ideal for treating and preventing a wide range of ailments.
Regular consumption of macadamia kernels has a positive effect on heart health, blood vessels, liver, kidneys, digestive organs, and the nervous system. Additionally, macadamia is rightfully considered the most calorie-dense nut, which should be taken into account when planning your diet.
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How Much Does One Nut Weigh?
There are five species of macadamia, but only two are cultivated — Macadamia tetraphylla and Macadamia integrifolia (ternifolia). The main plantations are located in Australia, California, South Africa, Brazil, and Hawaii. The climate in most European countries is unsuitable for growing macadamia, so it is imported from producing countries, which explains its high price.
Macadamia nuts are sold either shelled or unshelled. The weight of one shelled macadamia nut ranges from 3-4 g, while an unshelled nut weighs around 5-6 g. A 100 g serving of macadamia contains approximately 45-50 nuts.
Macadamia Nuts: How and How Much to Eat Daily
As a source of carbohydrates and fats, nuts are best consumed in the first half of the day. They provide the body with energy that is expended throughout the day and does not accumulate as excess fat on the waist and hips. Additionally, the fiber in macadamia enhances endurance and productivity, stimulating physical activity, which helps burn extra calories.
Macadamia can be used as a key component of a diet. These nuts effectively curb hunger, providing quick and lasting satiety, reducing the need for snacks. When energy expenditure exceeds intake, the body begins to use stored fat, leading to weight loss. The fiber in macadamia also aids digestion: it regulates metabolism, cleanses the intestines of toxins, and normalizes bowel movements—essential for healthy weight loss.
To manage weight or shed extra pounds, it’s necessary to reduce daily calorie intake to 1200-1400 kcal for women and 1600-1800 kcal for men, while limiting macadamia consumption to 30-50 g. Excessive intake can have the opposite effect—weight gain.
The benefits and potential harm of macadamia depend on the quality of the product. When selecting nuts, pay attention to their appearance and organoleptic properties. Nutritionists recommend buying unshelled nuts, as the shell protects the kernels from microbes and preserves their taste and nutritional value.
If you choose shelled kernels, opt for raw, unroasted nuts without added salt or spices. Heat treatment reduces the amount of beneficial nutrients, while additives like preservatives and flavorings can increase appetite, cause water retention, and lead to toxin buildup.
Daily Intake Recommendations
When consumed in moderation, macadamia is not harmful to health. However, it’s important to exercise portion control. The recommended daily intake depends on factors such as age, existing health conditions, and dietary habits.
Nutritionists advise consuming around 30 g of nuts per day (about 10-15 nuts, depending on size). Children and teenagers should consume half that amount. Pregnant and breastfeeding women, as well as individuals with digestive issues, should limit their intake to 5-10 nuts.
What to Pair Macadamia With
Macadamia pairs well with various foods. The kernels can be eaten raw or lightly toasted in a dry pan. They make an excellent snack or a nutritious addition to breakfast or lunch. Avoid eating nuts in the evening or before bed—they take 3-4 hours to digest and may disrupt sleep.
Tip. Soak shelled kernels in cold water for 1.5-2 hours. This makes them easier to digest and reduces the burden on the digestive system.
Chopped nuts can be added to fruit and vegetable salads, meat, fish, poultry dishes, baked goods, desserts, and confectionery.
Why You Shouldn’t Eat Too Many Macadamia Nuts
The primary reason to limit macadamia intake is its high caloric content — 718 kcal per 100 g. The kernels are rich in fats (75.8 g), and excessive consumption can lead to weight gain. Additionally, nuts are heavy on the stomach. Frequent overconsumption may cause digestive discomfort, including heartburn, bloating, gas, nausea, and cramps. Those with existing digestive issues may experience worsened symptoms.
Macadamia is also a strong allergen. Exceeding the recommended intake may trigger allergic reactions, such as skin rashes, redness, itching, and swelling.
Note. Macadamia is toxic to dogs.
Despite its many benefits, macadamia has some contraindications:
- intestinal and pancreatic disorders;
- nut allergies;
- severe obesity (grades 3-4);
- type 2-3 diabetes;
- hypotension;
- severe liver or kidney dysfunction.
Conclusion
When consumed in moderation and in the absence of contraindications, macadamia offers numerous health benefits. It serves as an excellent source of omega-3, vitamins, minerals, fatty acids, and dietary fiber, which support overall well-being.
The key is moderation—excessive consumption may lead to health issues or aggravate existing conditions. Those watching their weight should also be mindful of portion sizes to avoid unwanted calorie surplus.