Peking University Professor Highlights Nutritional Benefits of Macadamias

In the world of healthy snacks, nuts have long moved beyond their role as a supporting act at holiday gatherings to become a star in people’s everyday diets. Among them, macadamia nuts truly stand out as nutritional powerhouses. Swapping cookies, chips and other snacks for macadamias means that you are replacing foods that offer little nutrition with ones rich in high-quality fats and essential nutrients.

During the 2025 China International Tree Nuts Conference, professor Ma Guansheng from the School of Public Health at Peking University, who also serves as a member of the State Food and Nutrition Consultant Committee, delivered an in-depth analysis of the nutritional value of nuts, with a particular focus on macadamias.

Not All Fats Are Equal: Choose Good Fats

Professor Ma noted that nuts are high-energy foods, rich in fats, proteins and other nutrients. He explained that fat-rich nuts can contain over 40% fat, 12–36% protein and less than 15% carbohydrates, while also being abundant in minerals and vitamins E and B.

Dietary fats are mainly classified as saturated or unsaturated, with the latter including unsaturated fatty acids and glycerides. High-quality fats primarily refer to unsaturated fatty acids. Professor Ma emphasized that macadamias are an excellent source of these high-quality fats, noting that every 100 grams contains 75.8 grams of fat, making them the highest-fat nut. He added that unsaturated fatty acids account for 60.4 grams of this — nearly 80% of the total fat content — and that most of these are monounsaturated fatty acids, a proportion that is relatively high among common tree nuts.

Low-GI Food: A Blood-Sugar-Friendly Choice

The glycemic index has increasingly become an important reference in healthy eating, as it indicates how a food impacts blood sugar levels after consumption. Foods with a low GI can help reduce post-meal blood sugar spikes and fluctuations, supporting better control of postprandial glucose levels.

Macadamias have attracted particular attention for their low glycemic index. Professor Ma explained that foods with a GI below 55 are considered low-glycemic foods and noted that macadamias have a GI of just 10, indicating an even smaller impact on blood sugar levels.

High Nutrient Density: Small in Size, Big in Energy

High nutrient density is a key concept in nutrition, referring to foods that deliver a greater amount of essential nutrients per calorie.

Macadamias are an all-natural food rich in a variety of nutrients, including vitamin B₁, manganese, copper and magnesium. Professor Ma summarized that macadamias are a natural nut high in monounsaturated fatty acids, making them well suited to modern dietary preferences for low-sugar, natural and nutrient-dense foods.

As consumers become increasingly mindful of their well-being, healthy choices are no longer occasional — they have become part of daily life. Macadamias are no longer merely a decorative element on the snack plate. This natural nut, rich in high-quality fats and nutrients, is helping to redefine healthy living for the modern lifestyle.

Macadamia Nut Supplier List

Images: World Macadamia Organisation

This article was translated from Chinese. Read the original article.