According to Healthlinemacadamia nuts—known for their rich, buttery flavor and creamy texture—are originally native to Australia. They are packed with essential nutrients, with a one-ounce (28-gram) serving providing 204 calories, 23 grams of fat—primarily heart-healthy monounsaturated fats—along with 2 grams of protein, 4 grams of carbohydrates, and 3 grams of fiber.

This portion also delivers 58% of the Daily Value (DV) for manganese, 22% for thiamine (vitamin B1), 11% for copper, and 9% for magnesium.

With this nutritional profile, macadamia nuts, like most tree nuts, contain a variety of beneficial plant compounds that support overall well-being. Here’s a look at their eight key health benefits.

1. Helps regulate blood sugar

Macadamia nuts are high in monounsaturated fats, low in carbs and sugar, and contain a moderate amount of fiber. This combination helps regulate blood sugar levels, making them a beneficial choice for individuals managing diabetes.

A study published in the U.S. National Library of Medicine found that individuals who consumed 28–84 grams of tree nuts daily showed improved hemoglobin A1c levels, a key marker of long-term blood sugar control.

2. Reduces inflammation

Macadamia nuts are packed with antioxidants—flavonoids, in particular—that help protect the body from oxidative stress and inflammation.

3. Supports heart health

Studies suggest that consuming 8–42 grams of macadamia nuts daily may reduce total and LDL (bad) cholesterol by up to 10%. Research cited by WebMD also indicates that macadamia nuts can help lower inflammation markers associated with heart disease.

Experts attribute these benefits to the nuts’ high monounsaturated fat content, which has been consistently linked to improved heart health and a reduced risk of stroke and fatal heart attacks.

4. May aid in weight loss

Despite being calorie-dense, macadamia nuts may support weight management. Their fiber and protein content promote satiety, helping to curb appetite. Additionally, studies suggest that some fats in nuts remain trapped in their fibrous walls during digestion, meaning the body absorbs fewer calories than previously thought.

Research on macadamia oil, rich in palmitoleic acid (an omega-7 fat), also suggests a potential role in preventing weight gain.

The omega-7 fatty acid palmitoleic acid found in macadamia nuts may also help prevent unwanted weight gain.

5. Supports gut health

The fiber in macadamia nuts acts as a prebiotic, feeding beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs), which help protect against digestive disorders such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.

6. May have cancer-fighting properties

Macadamia nuts contain flavonoids and tocotrienols, plant compounds that test-tube studies suggest may help fight or kill cancer cells.

7. May promote brain health

Tocotrienols found in macadamia nuts are also being studied for their potential role in brain health, as test-tube and animal research suggests they may help protect brain cells from the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

8. Could contribute to longevity

Regular consumption of nuts, including macadamia nuts, has been associated with a lower risk of premature death. According to Time magazine, a study published in the International Journal of Epidemiology found that individuals who ate at least 10 grams of nuts per day had a 23% lower risk of death over a 10-year period.