Macadamia nuts are increasingly popular due to their delicious flavor and stellar nutritional profile. Macadamia nut butter made from these nuts is also growing in popularity as a nut butter alternative. But is macadamia nut butter good for you?
Macadamia nut butter has a rich, creamy texture and sweet, buttery taste. The delicate macadamia flavor comes through beautifully when processed into a nut butter. It makes for a tasty alternative to more common nut butters like peanut or almond butter.
Let’s take a detailed look at the nutrition, benefits, downsides, and overall health effects of macadamia nut butter.
Nutrition of Macadamia Nut Butter
Macadamia nut butter is packed with healthy fats, protein, fiber, vitamins, minerals, and antioxidants. Here is the nutrition breakdown for a 2 tablespoon (32 gram) serving of unsweetened macadamia nut butter (1):
- Calories: 200
- Fat: 22g
- Saturated fat: 3.5g
- Monounsaturated fat: 16g
- Polyunsaturated fat: 1.5g
- Protein: 2g
- Carbs: 4g
- Fiber: 2g
- Sugar: 1g
- Magnesium: 34mg (9% DV)
- Phosphorus: 56mg (6% DV)
- Manganese: 0.2mg (10% DV)
- Copper: 0.2mg (9% DV)
- Vitamin B1: 0.1mg (7% DV)
As you can see, macadamia nut butter is very high in fat and low in carbs and protein compared to most other nuts and seeds. The predominant type of fat is monounsaturated, which makes up about 75% of the total fat content.
Monounsaturated fats are extremely healthy. Studies link them to reduced inflammation, improved cholesterol levels, better heart health, and decreased risks of diabetes (2, 3, 4).
Macadamia nut butter is also a good source of fiber, magnesium, manganese, copper, phosphorus, and B vitamins. These nutrients offer additional health benefits.
Key Nutrients in Macadamia Nut Butter
Here is a more detailed look at some of the key nutrients found in macadamia nut butter and why they matter for your health.
Monounsaturated Fat
The monounsaturated fats in macadamia nut butter are incredibly healthy for you. They help reduce LDL (bad) cholesterol and raise HDL (good) cholesterol (5).
Higher HDL levels are linked to a decreased risk of heart disease, stroke, and type 2 diabetes. Monounsaturated fats may also benefit insulin sensitivity and blood sugar control (6).
Vitamin B1
Also known as thiamin, vitamin B1 plays a key role in converting food into energy. It’s also important for nerve signaling and heart and muscle function.
Just a 2-tablespoon (32 grams) serving of macadamia nut butter provides 7% of the RDI for vitamin B1.
Manganese
Manganese is an essential mineral that’s involved in bone formation, nutrient metabolism, blood sugar control, and immunity (7).
Macadamia nut butter is very high in manganese, providing 10% of the RDI per serving.
Magnesium
Magnesium is a mineral that plays a role in over 300 different enzymatic reactions in your body. It’s vital for energy metabolism, muscle and nerve function, blood sugar control, and more (8).
Macadamia nut butter delivers 9% of the RDI for magnesium in each 2-tablespoon serving.
Overall, the stellar nutrition profile of macadamia nut butter makes it a nutritious and healthy plant-based fat source.
Health Benefits of Macadamia Nut Butter
Research shows that eating nuts and nut butters can have impressive effects on health. Here are some of the top evidence-based health benefits of macadamia nut butter.
1. May Reduce Heart Disease Risk
Heart disease is the leading cause of death worldwide (9).
Nut consumption is strongly associated with a lower risk of heart disease. This is largely attributed to their high content of monounsaturated fats, fiber, plant sterols, and nutrients like magnesium, copper, and vitamins E and B6 (10).
Given its stellar nutritional profile, macadamia nut butter likely offers similar heart-protective effects. The high amount of monounsaturated fats is especially beneficial for heart health.
In fact, multiple studies link higher intakes of monounsaturated fats to a lower risk of heart disease (11, 12).
2. May Lower Cholesterol Levels
High cholesterol levels are a major risk factor for heart disease. Nut consumption has been shown to improve cholesterol levels.
One review of 61 controlled studies found that eating nuts reduced total cholesterol, LDL cholesterol, and triglycerides while raising HDL cholesterol (13).
Macadamia nuts appear to have potent cholesterol-lowering effects as well. In one study, consuming 42–84 grams of macadamia nuts for 4 weeks lowered total and LDL cholesterol compared to a typical American diet (14).
Including macadamia nut butter in your diet may offer similar benefits on cholesterol levels.
3. May Aid Blood Sugar Control
Keeping your blood sugar levels in a healthy range is crucial for preventing chronic illnesses like type 2 diabetes.
Human and animal studies indicate that eating nuts may help moderate blood sugar levels after meals and reduce your risk of developing diabetes (15, 16).
This is likely due to their fiber, magnesium, and monounsaturated fat contents. Macadamia nuts also contain manganese, which plays a role in carbohydrate metabolism and blood sugar regulation (17).
Replacing less healthy snacks with a serving of macadamia nut butter may benefit blood sugar control.
4. May Promote Weight Management
Despite being high in fat, research shows that nut intake is not associated with weight gain and may even help you lose weight (18).
In fact, one review linked increased nut consumption to slightly more weight loss than following a typical Western diet (19).
The fiber, protein, and monounsaturated fat in nuts increase satiety to help control calorie intake. Macadamia nut butter is no exception.
Enjoying macadamia nut butter in moderation may promote feelings of fullness and help you eat fewer calories overall.
5. Contains Powerful Antioxidants
Antioxidants are compounds that protect your cells against oxidative damage caused by free radicals. Oxidative stress contributes to aging and the development of chronic diseases like cancer, heart disease, and diabetes (20).
Macadamia nuts are rich in antioxidants like manganese, flavonoids, tocopherols, and phenolic acids (21).
These beneficial plant compounds remain intact in macadamia nut butter, offering potent antioxidant effects.
Loading up on antioxidant-rich foods like macadamia nut butter may help combat oxidative stress and reduce your risk of chronic illness.
Downsides of Macadamia Nut Butter
Macadamia nut butter boasts an impressive nutrition profile. However, there are some downsides to consider.
High in Calories
At nearly 200 calories in just 2 tablespoons, macadamia nut butter is one of the more calorie-dense nut butter options.
If you’re watching your calorie intake, be mindful of your portion sizes. Measure out a serving instead of eating directly from the jar to keep your intake in check.
Contains Oxalates
Macadamia nuts contain moderate amounts of oxalates, compounds that can contribute to kidney stones in those prone to them.
If you’ve had kidney stones in the past, you may want to keep your intake of macadamia nut butter in moderation.
Can Cause Allergic Reactions
Tree nut allergies are among the most common food allergies. They’re caused by your immune system incorrectly identifying nut proteins as harmful.
Allergic reactions can range from mild to severe or even life threatening. If you suspect a tree nut allergy, it’s important to avoid macadamia nut butter.
Additionally, many brands process macadamia nut butter in facilities that also handle other nuts. Be sure to check labels carefully if you have a nut allergy.
How to Select and Store Macadamia Nut Butter
When shopping for macadamia nut butter, here are some tips for selecting the healthiest option:
- Choose 100% macadamia nut butter with no added oils or sugars.
- Opt for brands that state they are processed in a nut-free facility if you have nut allergies.
- Raw macadamia nut butter will have a coarser texture and retain more nutrients.
- Once opened, store macadamia nut butter in the refrigerator for up to 3 months.
- To preserve freshness, store unopened jars in a cool, dark place like the pantry.
- Avoid brands that contain hydrogenated oils, which contain trans fats.
How to Add It to Your Diet
Thanks to its rich, creamy texture and delicious nutty flavor, macadamia nut butter is easy to enjoy in many dishes and recipes.
Here are some healthy and delicious ways to add macadamia nut butter to your diet:
Breakfast Ideas
- Spread it on toast, waffles, pancakes, or muffins.
- Stir it into oatmeal or yogurt.
- Blend it into smoothies.
- Mix it with breakfast granola or fruit.
Snack Ideas
- Dip apple slices, celery, or carrots into macadamia nut butter.
- Spread it onto rice cakes or crackers.
- Scoop it with fresh fruit like banana slices or strawberries.
- Drizzle it over popcorn for a sweet and salty snack.
Baking and Cooking Substitutions
- Replace peanut butter with macadamia nut butter in recipes for cookies, granola bars, candies, etc.
- Use it as a sauce for grilled or roasted veggies, chicken, or fish.
- Swap it for tahini or almond butter in hummus recipes.
- Spread it on whole grain toast and top with avocado and a fried egg.
Macadamia nut butter can be seamlessly incorporated into sweet and savory recipes. Get creative and enjoy its rich flavor in baked goods, dips and dressings, sandwiches, parfaits, and more.
Should You Add It to Your Diet?
Macadamia nut butter is loaded with healthy fats, fiber, vitamins, minerals, and antioxidants.
A moderate intake as part of a balanced diet may offer benefits like:
- Lowering cholesterol and triglyceride levels
- Reducing heart disease risk
- Aiding blood sugar control
- Promoting weight management
- Increasing antioxidant intake
However, those with nut allergies, on kidney stone prevention diets, or limiting calories may want to enjoy it in moderation or avoid it.
Overall, macadamia nut butter can be a nutritious alternative to help switch up your usual peanut or almond butter routine.
The Bottom Line
Macadamia nut butter is rich in healthy fats, vitamins, minerals, fiber, and antioxidants. Consuming it in moderation may promote heart health, lower cholesterol, aid blood sugar control, and reduce disease risk.
If you don’t have an allergy, adding macadamia nut butter to your diet can increase your intake of beneficial nutrients and provide variety to your meals and snacks.
Due to its impressive nutrition profile and health effects, macadamia nut butter can be a healthy part of a balanced diet.