Macadamia nuts have 75.8 g fat and 718 kcal per 100 g – the densest nut. Despite this, a meta-analysis of 86 RCTs (Nishi et al., Obes Rev 2021) found nuts do not cause weight gain. Macadamias are gentle on digestion — low in the gut-fermenting carbs that trigger bloating. Pre-portion 10 nuts (~30 g = 215 kcal) — protein is just 7.9 g per 100 g.
How should I track Macadamia nuts?
Macadamia nuts is high in magnesium. Nuts like Macadamia nuts are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.