Nuts, macadamia nuts, raw
FDC 170178cup, whole or halves (134 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 37 · -28 vs Nuts & seeds medianRaw macadamia nuts score 37 of 100, landing 52nd of 60 in Nuts & seeds, some way under the category median of 65 despite excellent marks for dietary fiber (31% DV), magnesium (31% DV), and iron (21% DV) per serving.
They're eaten raw or roasted by the handful, with a cup of whole or halved nuts (134 g) as the reference serving, or chopped into baked goods for crunch. Their high calorie density (718 per 100 g) and 12.1 g of saturated fat per 100 g are the trade-off for that mineral profile, so a small handful rather than a cupful is the realistic everyday portion.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 718 kcal | 36% |
| Total fat | 76 g | 97% |
| Saturated fat | 12 g | 61% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 8.6 g | 31% |
| Sugars | 4.6 g | |
| Protein | 7.9 g | 16% |
| Potassium | 368 mg | 8% |
| Calcium | 85 mg | 7% |
| Iron | 3.7 mg | 21% |
| Magnesium | 130 mg | 31% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.54 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 962 kcal | 48% |
| Total fat | 102 g | 130% |
| Saturated fat | 16 g | 81% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6.7 mg | 0% |
| Carbohydrate | 18 g | 7% |
| Dietary fiber | 12 g | 41% |
| Sugars | 6.1 g | |
| Protein | 11 g | 21% |
| Potassium | 493 mg | 10% |
| Calcium | 114 mg | 9% |
| Iron | 4.9 mg | 27% |
| Magnesium | 174 mg | 41% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.72 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 170178Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, acorns, driedDensity 39 vs 37Nuts, acorns, rawDensity 39 vs 37Nuts, acorn flour, full fatDensity 40 vs 37