In this article
- Macadamia nuts fiber, measured out
- Raw, roasted, salted or pressed into oil
- How macadamias compare for fiber and carbs
- Macadamia nutrition beyond fiber
- Macadamias as low carb nuts and keto snacks
- A quick checklist for macadamia snacks
- Raising the fiber around your macadamias
- When to choose macadamias, and when to pick another nut
- Macadamia nuts and fiber: what people ask
- Sources
Macadamias have a reputation as pure fat with nothing else to offer. In fact, macadamia nuts fiber comes to 2.4 grams per ounce, which beats walnuts, cashews and pine nuts.
They’re still the richest common nut, at 204 calories and 21.5 grams of fat per ounce. But that fat comes with fiber, a strong mineral profile and very few digestible carbs, which is why macadamias are a favorite on low carb and keto plans.
Macadamia nuts fiber, measured out
USDA FoodData Central lists raw macadamias at 8.6 grams of fiber per 100 grams. Dry roasting barely changes the numbers, because it removes a little water and nothing else of note.
| Amount | Fiber | % DV (28 g) | Calories | Digestible carbs |
|---|---|---|---|---|
| 1/2 ounce (14 g) | 1.2 g | 4% | 102 | 0.7 g |
| 1 ounce (28 g) | 2.4 g | 9% | 204 | 1.5 g |
| 1.5 ounces (43 g) | 3.7 g | 13% | 306 | 2.2 g |
| 100 grams | 8.6 g | 31% | 718 | 5.2 g |
Even a modest half ounce, roughly a small palmful, adds more than a gram of fiber to whatever you sprinkle it on.
Digestible carbs here means total carbohydrate minus fiber. An ounce has 3.9 grams of carbs, and 2.4 of those are fiber, leaving roughly 1.5 grams that your body breaks down into sugar.
A typical bag of lightly salted macadamias rounds all this to a cleaner label: 200 calories, 4 grams of carbs and 2 grams of fiber per ounce. Labels round fiber to whole grams, so 2.4 becomes 2.
Raw, roasted, salted or pressed into oil
Most macadamias in stores are sold dry roasted, often lightly salted. The fiber holds steady across these forms, but a few other numbers shift.
USDA lists raw and dry roasted unsalted macadamias at the same 718 calories per 100 grams. The salted version adds about 100 mg of sodium per ounce, while the unsalted nut has barely 1 mg.
Some brands go lighter on the salt. One lightly salted Hawaiian bag lists 55 mg of sodium per ounce, about 2% of the Daily Value, so it pays to compare labels if you eat macadamias often.
Macadamia oil is the one form with no fiber at all. Pressing the nut keeps the fat and leaves the fiber behind in the solids, so a tablespoon of oil is all calories and no bulk.
Chocolate coated and honey glazed macadamias are the other forms to watch. The coating replaces part of the nut in every bite, so fiber drops per ounce while sugar climbs.
How macadamias compare for fiber and carbs
Macadamias are a middle performer on fiber and a top performer on low carbs. The two columns tell different stories, so it helps to see them side by side.
| Nut (1 oz) | Fiber | Digestible carbs | Calories |
|---|---|---|---|
| Pecans | 2.7 g | 1.2 g | 196 |
| Macadamias | 2.4 g | 1.5 g | 204 |
| Almonds | 3.5 g | 2.6 g | 164 |
| Cashews | 0.8 g | 8.1 g | 164 |
Pecans edge out macadamias on both fiber and carbs. Almonds give the most fiber of the four, but also more digestible carbs, while cashews are the outlier with about five times the carbs of macadamias and a third of the fiber.
On fiber per calorie, macadamias land near the bottom, at about 1.2 grams per 100 calories versus about 2.1 for almonds. If fiber is your main goal and calories matter, almonds win. If carbs are the number you’re watching, macadamias and pecans are the two to reach for.
Trying to work out how nuts fit with your other fiber sources? Our fiber calculator gives you a personal daily target in seconds.
Macadamia nutrition beyond fiber
The fat in macadamias is unusual even among nuts. Of the 21.5 grams per ounce, 16.7 grams are monounsaturated, close to 80% of the total.
Polyunsaturated fat is almost absent, at under half a gram. Saturated fat sits at 3.4 grams, higher than most nuts but still well under the 20 gram Daily Value.
That mostly monounsaturated profile is why macadamias taste so buttery. It also means they carry almost none of the omega 3 fat that walnuts are known for.
For minerals and vitamins, an ounce brings:
- Manganese: 1.17 mg, about 51% of the Daily Value
- Thiamin (vitamin B1): 0.34 mg, about 28% DV, one of the highest of any nut
- Copper: 0.21 mg, about 23% DV
- Magnesium: 37 mg, about 9% DV
- Iron: 1.05 mg, about 6% DV
Protein is low, at 2.2 grams per ounce. Macadamias are a fat and fiber snack, not a protein one.
Thiamin is the surprise on that list. Most people think of whole grains and pork for vitamin B1, but an ounce of macadamias gets you more than a quarter of the way to the Daily Value.
Macadamias as low carb nuts and keto snacks
Because each ounce has so few digestible carbs, macadamias fit easily into a keto day. The challenge is the opposite of most snacks: the carbs are fine, but the calories climb fast.
A small bowl that looks modest can hold 2 ounces, which is about 408 calories. That’s a meal’s worth of energy for 4.9 grams of fiber.
Portioning ahead helps more with macadamias than with almost any other snack. Weigh out a few one ounce bags at the start of the week, and the calorie question takes care of itself.
Fiber helps here too. Mayo Clinic notes that high fiber foods tend to be more filling, so pairing macadamias with a fiber rich food makes a small portion feel like enough.
Macadamias also show up in packaged keto snacks, and those labels can look very different from the nut itself. One macadamia protein bar lists 11 grams of fiber in a 45 gram bar, far more than the nuts inside could provide.
The extra comes from added fibers: tapioca fiber syrup and inulin, along with erythritol as a sweetener. The FDA counts some isolated fibers on the label only when they’ve shown a health benefit, and it has signaled it plans to recognize inulin type fibers. These added fibers can bring the carb count down on paper, but they don’t come with the minerals and fats of whole nuts.
Macadamia milk is a different story again. An unsweetened carton lists 0 grams of fiber per cup, along with 40 calories and 1 gram of protein, because the nut pulp is strained out.
Comparing keto bars and snacks for fiber, carbs and sugar? Our comparison charts set popular options side by side.
A quick checklist for macadamia snacks
Use this when you’re standing in front of the nut aisle or the snack shelf:
- Check the ingredient list first. Macadamias plus salt is the goal.
- Look for 2 grams of fiber per ounce. That’s the whole nut talking.
- Watch for coatings. Chocolate, honey glaze and candied versions add sugar and replace some of the nut.
- If fiber is above 5 grams per serving, look for inulin, chicory root or tapioca fiber on the ingredient list.
- Check the serving size. Some bags list half an ounce, which makes the calories look smaller.
- Note the sodium. Salted macadamias can add about 100 mg per ounce.
Raising the fiber around your macadamias
Since an ounce of macadamias gives you less than a tenth of a day’s fiber, they work best alongside foods that carry more. The pairing you choose depends on whether you’re counting carbs.
For a low carb pairing, stir a tablespoon of chia seeds into yogurt and scatter half an ounce of chopped macadamias on top. Chia adds 4.1 grams of fiber, so the bowl reaches about 5.3 grams with very few digestible carbs.
If carbs aren’t a concern, a cup of raspberries brings 8 grams of fiber, and with an ounce of macadamias you’re past 10 grams. That’s more than a third of the Daily Value in one snack.
Mayo Clinic suggests getting fiber from whole foods rather than supplements, and raising it slowly with plenty of fluids so your gut can adjust. Pairing a small handful of nuts with seeds or fruit does exactly that.
Want more low carb snack ideas with nuts and seeds? Our recipe eBooks are packed with easy high fiber options.
When to choose macadamias, and when to pick another nut
Use a simple rule. If your day is built around low carbs, choose macadamias or pecans, and keep the portion to an ounce. If your goal is the most fiber for the fewest calories, choose almonds or pistachios instead.
If you want protein from your nuts, macadamias are the wrong pick, so look at peanuts or almonds. And if you’re choosing between whole macadamias and a macadamia keto bar, the nuts give you the better package, even though the bar shows a bigger fiber number.
Plenty of people end up mixing. A blend of half macadamias and half almonds keeps carbs low while lifting the fiber to about 3 grams per ounce, and it tones down the richness of a straight macadamia handful.
Whichever way you go, an ounce of plain nuts paired with seeds, berries or vegetables will always do more for your fiber than a bigger pile of nuts eaten alone.
Macadamia nuts and fiber: what people ask
How much fiber is in half an ounce of macadamia nuts?
About 1.2 grams. Half an ounce weighs 14 grams and carries around 102 calories, a good size for a topping on yogurt or salad.
Are macadamia nuts good for keto?
Yes. An ounce has about 1.5 grams of digestible carbs, among the lowest of any nut, along with 21.5 grams of fat and 2.4 grams of fiber.
Which nut has the fewest net carbs?
Pecans and macadamias are the lowest. Pecans have about 1.2 grams of digestible carbs per ounce and macadamias about 1.5 grams, while cashews have about 8 grams.
Are macadamia nuts high in calories?
Yes. At 204 calories per ounce, they’re the most calorie dense of common nuts, so a 1 ounce portion is a sensible limit.
Does macadamia milk have fiber?
No. Unsweetened macadamia milk lists 0 grams of fiber per cup, because the nut solids are strained out during processing.
Do roasted macadamias have less fiber than raw?
No. Dry roasted macadamias keep the same fiber, and a lightly salted bag still lists 2 grams per ounce.
Are macadamias healthier than almonds?
They’re different. Almonds have more fiber (3.5 grams) and protein per ounce, while macadamias have fewer carbs and more monounsaturated fat.
Sources
- USDA Agricultural Research Service. FoodData Central: SR Legacy Nuts, macadamia nuts, raw (170178) and dry roasted (170179), plus records for pecans (170182), almonds and salted cashews (2707495), and branded records for Hamakua Lightly Salted Macadamia Nuts (2017), Jimmy! Macadamia Nut Protein Bar (2020) and Milkadamia Unsweetened Macadamia Milk (2023). fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Questions and Answers on Dietary Fiber.” 2024. fda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. mayoclinic.org
