In the world of healthy snacks [3], 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 [4] 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 [5] 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 [6].