Macadamia nuts calories come to 200 for a 1 oz (28 g) serving of dry roasted, salted nuts, and 716 per 100 g. Fat supplies 89% of that energy, so protein is thin at 2.2 g per ounce. Portions swing the total hard: a full cup is 945 calories.
200kcal
1 ounce · 28 g, dry roasted, salted
4%protein
2.2 gProtein
4 gCarbs
21 gFat
How to burn off 200 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Dry roasted, salted · per 28 g
Calories
200 kcal
Protein
2.2 g
Carbohydrate
3.6 g
Fat
21 g
Saturated fat
3.3 g
Cholesterol
0 mg
Sodium
99 mg
Potassium
102 mg
Iron
0.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Macadamia nuts: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz (28 g)
200
2.2 g
3.6 g
21.3 g
99 mg
10%
1 cup (132 g)
945
10.3 g
16.9 g
100.4 g
466 mg
47%
Raw (28 g)
201
2.2 g
3.9 g
21.2 g
1 mg
10%
100 g
716
7.8 g
12.8 g
76.1 g
353 mg
36%
3 × 1 oz (28 g)
601
6.5 g
297 mg
5 × 1 oz (28 g)
1,002
10.9 g
494 mg
One ounce is 200 calories, a cup is 945
The standard serving is 1 oz (28 g), which works out to 200 calories, or 10% of the daily value for energy. That ounce is a small pile, smaller than most people pour without thinking. Macadamias are big, round and buttery, so a palmful looks modest while the numbers climb quickly.
Doubling up to 2 oz (56 g) gives 401 calories. Three ounces, or 84 g, reach 601. A generous 5 oz pour of 140 g lands at 1,002 calories, which is more than a lot of full dinners. None of those portions feels extreme while you are eating them, and that is the trap with a soft, rich nut.
A full cup (132 g) holds 945 calories, 47% of the daily value, along with 100.4 g of fat. If you snack straight from the bag, count out one ounce into a bowl and put the bag back in the cupboard. The gap between an ounce and a cup is the gap between a snack and nearly half a day's energy.
Fat supplies 89% of the calories
Per 100 g, macadamias carry 76.1 g of fat, 12.8 g of carbs and 7.8 g of protein. Turned into calories, that split is 89% fat, 7% carbs and 4% protein. Few everyday foods are this lopsided. In practice they behave more like a cooking fat than a protein snack.
Protein is the weak row. An ounce gives 2.2 g, just 4% of the daily value, and even a full cup reaches only 10.3 g. If you reach for nuts to help hit a protein target, almonds and Brazil nuts do noticeably more per bite, as the comparison table below shows.
Carbs are low and partly fiber: 8 g of fiber and 4.1 g of sugars per 100 g, or 2.2 g of fiber and 1.2 g of sugars per ounce. Saturated fat runs 11.9 g per 100 g, set against a daily value of 20 g, so a large portion uses a real share of that budget. Cholesterol is 0, as with any plant food.
Salt changes the sodium, not the calories
The numbers on this page come from the USDA row for dry roasted macadamias with salt added. An ounce of those has 99 mg of sodium, 4% of the daily value. Raw macadamias at 28 g list 201 calories and only 1 mg of sodium. Roasting and salting barely move the energy; what they change is the salt.
Sodium matters more as the portion grows. Per 100 g the salted nuts carry 353 mg, or 15% of the daily value, and a full cup reaches 466 mg, which is 20%. Five ounces add 494 mg. If you watch sodium, raw or unsalted packs keep that row close to nothing while the calories stay where they were.
Chocolate-covered versions, such as the Hawaiian Host and Mauna Loa boxes in the brand table, are a different food. The coating adds sugar on top of an already dense nut, so log them from their brand rows rather than the plain-nut numbers above. Plain options like Aurora Natural Organic Raw Macadamia Nuts track the raw USDA values much more closely.
Use macadamias as the fat in a meal
Because almost all of the energy is fat, macadamias work best as the fat source in a meal rather than an extra on top of one. A 1 oz sprinkle over oatmeal, salad or yogurt adds crunch and 200 calories, about 10% of the daily value. Skip the extra oil or butter you would otherwise add, and the total stays steady.
Pair them with something that brings the protein they lack: Greek yogurt, eggs, cottage cheese or chicken. Fresh fruit adds volume and water for few calories, which helps a small handful feel like a real snack. Each ounce of nuts still chips in 2.2 g of fiber, so the combination holds up better than nuts alone.
The practical trick is to weigh your first few portions until you know what 28 g looks like in your hand or bowl. After that, eyeballing gets far more reliable. BodyPal can log macadamias from a photo, which helps when the portion came out of a shared bowl at a party.
How does macadamia nuts compare?
The table below puts macadamia nuts next to Brazil nuts, almonds and cashews, per 100 g and per usual serving.
Verdict: For weight loss pick almonds: 167 calories per ounce and 21 g of protein per 100 g make them the best value in this group. If you watch salt, almonds and Brazil nuts at 3 mg of sodium per 100 g beat salted macadamias and the cashew page at 640 mg.
Most popular macadamia nuts brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Sunrise Macadamia Nuts28 pieces · 30 g733 kcal
2Mauna Loa Macadamia Nuts Covered in Milk Chocolate4 pieces · 40 g550 kcal
3Aurora Natural Macadamia Nuts1/4 cup · 30 g733 kcal
Plain packs land close to the roasted numbers above, while the chocolate covered products are candy and read lower per 100 g because part of the weight is chocolate. Source: manufacturer labels / USDA FoodData Central.
Macadamia nuts FAQs
How many calories are in macadamia nuts?
One ounce (28 g) has about 200 calories and 100 g has 716 calories. A full cup of whole or half kernels is 945 calories.
Are macadamia nuts good for weight loss?
They are very energy dense at 716 calories per 100 g, so a 28 g ounce is already 200 calories and 21.3 g fat. The same ounce brings 2.2 g fiber.
Macadamia nuts vs Brazil nuts: which has more calories?
Macadamia nuts have 716 calories per 100 g and Brazil nuts 659, so macadamias are about 57 calories higher per 100 g.
How much protein and fat is in macadamia nuts?
100 g has 7.8 g protein and 76.1 g fat, of which 11.9 g is saturated. One ounce (28 g) gives 2.2 g protein and 21.3 g fat.
What are the nutrition facts for 100 g of macadamia nuts?
100 g of dry roasted, salted macadamias has 716 calories, 76.1 g of fat, 12.8 g of carbs and 7.8 g of protein. It also brings 8 g of fiber, 4.1 g of sugars and 353 mg of sodium, which is 15% of the daily value.
How many carbs are in macadamia nuts?
Macadamias have 12.8 g of carbs per 100 g and 3.6 g per 1 oz (28 g) serving. Of the carbs in an ounce, 2.2 g is fiber and 1.2 g is sugars, so carbs supply only 7% of the calories.
Are macadamia nuts high in calories?
Yes, at 716 calories per 100 g they are denser than Brazil nuts (659), almonds (598) and cashews (574). One ounce is 200 calories, so the size of the portion you pour decides how much they add to your day.
What are the macros of macadamia nuts by calories?
By calories, macadamias are 89% fat, 7% carbs and 4% protein. An ounce gives 21.3 g of fat, 3.6 g of carbs and 2.2 g of protein, which makes them a fat source far more than a protein snack.
