Buttery, creamy macadamia nuts are keto-friendly whether they’re roasted, salted, or prepared any other way. Macadamia nuts are low-carb and they’re widely used in baking and to boost the flavor of products like ice cream and cookies. Let’s discuss the benefits of these crunchy, fatty, plant-based treats.
What Are Macadamia Nuts?
Macadamia nuts are produced by the macadamia nut tree, which originated in Australia. Now you can find macadamia nut trees in lots of places worldwide, including Hawaii.
Producers remove the outer shell of these tasty nuts before processing. Processing usually involves roasting them or frying them in oil. The nutrition values of macadamia nuts vary depending on the processing method used.
Are Macadamias Keto?
Most nuts fit well into a keto diet, and macadamia nuts are some of the best nuts for those on a ketogenic diet, since they are low in carbs and high inhealthy monounsaturated fat. Around 1 ounce (28g) or 10-12 macadamia nut kernels (unsalted, dry roasted) provides: 
21.6g of fat
1.13mg of sodium
3.8g of carbohydrates
2.3g of fiber
1.2g of sugar
2.2g of protein
Almost 78% of the fat in macadamia nuts is monounsaturated. Monounsaturated fats (MUFAs) are found in plant sources and might improve cholesterol. Healthy monounsaturated fats provide plenty of benefits, from regulating hormones to fueling and repairing cells.
Lower in Carbs
Macadamias are lower in carbohydrates than most nuts with just under 4 grams per ounce, so they don’t spike blood sugar. They’re also rich in fiber, which can help you feel fuller for longer.
Good Quality Plant Protein
Macadamias also provide a good keto protein source and are rich in vitamins and minerals like manganese and thiamin. One ounce of nuts is the equivalent of two servings of protein. 
Benefits of Macadamias
The health benefits of macadamias come from their antioxidants, monounsaturated fat (MUFA), and vitamins. Some of the benefits include:
Macadamias contain flavonoids, a type of antioxidant thatcan decrease inflammation. Inflammation is a key player in a plethora of chronic diseases.
Better Glycemic Control
Several studies on tree nuts showed that higher consumption of all kinds of tree nuts, including macadamias, could improve blood sugar controlfor people with type 2 diabetes.Other research shows better glycemic control and improved body weight in participants with type 2 diabetes eating a diet high in MUFAs. 
Higher consumption of MUFAs is linked to less heart disease and improved cardiovascular health. A diet high in MUFAs could helplower blood pressureand cholesterol. For example, one study reviewed research on macadamia nuts and showed that consuming these nuts lowered cholesterol levels. 
Adding Macadamia Nuts to Your Keto Diet
Store macadamias and other nuts in airtight containers at room temperature, and they should remain fresh for around three months. In the fridge, nuts should stay fresh for about five or six months, and they will last about a year in the freezer. Most people prefer to store them at room temperature.
Tree nuts are a common allergen, and this category includes macadamia nuts. People who are allergic to tree nuts in general might also react to macadamia nuts. Stay away from macadamias if you’re allergic to tree nuts, and talk to your doctor if you have any concerns about your diet and tree nut allergies. 
You might be tempted by this dalgona horchata or homemade keto eggnog, made using macadamia milk! Use the oil to make a rich salad dressing with lemon and your favorite herbs. Some people also use macadamia oil topically to treat skin and hair.
How do you eat macadamias on keto? Share your favorite recipes and desserts with the keto community.
You have signed up for the newsletter!Thank you for signing up for our newsletter. You may receive an e-mail shortly.
As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. As a member, you join our mission of empowering 1,000,000 people to positively change their lives throughout the world. Get started today.