Macadamia nuts are one of the most calorie-dense tree nuts you can eat. A standard 100 g serving of raw macadamias supplies roughly 718 calories, and nearly 80% of that energy comes from heart-healthy monounsaturated fat. Because serving sizes vary so much between whole nuts, chopped pieces, and pre-packaged bags, it is easy to underestimate how many calories you are actually consuming.
This calculator converts the weight of your macadamia serving into calories and macronutrients. It supports grams and ounces, includes quick presets for common serving sizes, and lets you choose raw, dry roasted, or oil-roasted macadamias from USDA reference values. If you have a branded package with a different nutrition panel, you can also enter your own per-100 g calorie and macro numbers.
Use it for calorie tracking, keto meal planning, or simply to get an accurate feel for how much energy a handful of macadamias contributes to your daily intake.
🥜 Serving amount
⚙️ Nutrition reference
How to Use This Calculator
Start by entering the amount of macadamia nuts you plan to eat. You can type a number in either grams or ounces — the unit selector instantly tells the calculator which scale you are using. If you prefer to work with common serving sizes, tap one of the preset buttons: a typical handful (about 30 g), a 1 oz portion, 50 g, or a full 100 g. The preset buttons fill in the weight field automatically.
Next, choose the closest match for how your nuts are prepared. The default uses USDA values for raw, natural macadamia kernels. If yours are dry roasted or oil-roasted and salted, select that option. For packaged macadamias with a different nutrition label, tick “Use a custom per-100g calorie value” and enter the calories, and optionally the fat, carbohydrate, protein, and fiber values listed for 100 g. Then press Calculate calories.
How the Calculation Works
Nutrition labels and most food databases express energy content per 100 grams. The calculator uses a simple proportional scaling: once the per-100 g calorie value is known, any serving size is just a multiple of that base. If your serving weighs W grams, the calories are:
calories = (per100g calories ÷ 100) × W
For raw macadamias, the USDA reference value is 718 kcal per 100 g. A 30 g portion, for example, would be (718 ÷ 100) × 30 ≈ 215 kcal. The same scaling applies to fat, protein, carbohydrates, and fiber.
If you use the custom label mode, the calculator accepts the calorie number printed on the package. That number is usually calculated with the Atwater system, in which protein and carbohydrate contribute 4 kcal per gram and fat contributes 9 kcal per gram. Because macadamias are about 76% fat, fat supplies the overwhelming majority of calories — typically around 85% of the total.
Macadamia Nutrition at a Glance
The table below summarizes the standard nutrition information for raw macadamia nuts per 100 g and per 1 oz (28.35 g). Values are based on the USDA FoodData Central entry for macadamia nuts, raw.
| Nutrient | Per 100 g | Per 1 oz (28.35 g) |
|---|---|---|
| Calories | 718 kcal | 204 kcal |
| Fat | 75.77 g | 21.5 g |
| Protein | 7.91 g | 2.2 g |
| Carbohydrate | 13.82 g | 3.9 g |
| Fiber | 8.60 g | 2.4 g |
| Sugars | 4.57 g | 1.3 g |
Because roasted macadamias may absorb a small amount of oil or be coated with salt, their per-100 g calorie number can inch slightly higher. The calculator’s roasted and oil-roasted options reflect those small differences.
Worked Examples
Example 1: 40 g of raw macadamias
Per 100 g: 718 kcal. Weight: 40 g.
Calories = (718 ÷ 100) × 40 = 287.2 kcal.
Fat = (75.77 ÷ 100) × 40 = 30.3 g.
Example 2: 1 oz (28.35 g) of oil-roasted, salted macadamias
Using the calculator’s oil-roasted reference (about 720 kcal/100 g):
Calories = (720 ÷ 100) × 28.35 = 204.1 kcal.
If the package label says 718 kcal/100 g, the total would be 203.5 kcal — a very small difference.
These examples show how even a “small” serving of macadamias packs 200 to 300 calories, so precise weighing matters more for this nut than for low-calorie foods like lettuce or cucumber.
Tips for Tracking Macadamias
- Use a digital scale in grams for the most accurate results. Volume measures such as cups and tablespoons vary depending on how tightly the nuts are packed.
- Mind the label. Some packaged macadamias list totals for 30 g or 1 oz rather than 100 g — always check the serving base before entering numbers into the custom mode.
- On keto and low-carb diets, macadamias are a natural fit because net carbs are low (about 5.2 g per 100 g after subtracting fiber), but calories add up quickly. Account for them like any other fat source.
- Store nuts in an airtight container in the fridge or freezer; their high fat content can go rancid, especially in warm kitchens.
Frequently Asked Questions
Why are macadamias so high in calories?
Around 76% of a raw macadamia kernel is fat. Since fat provides 9 kcal per gram versus 4 kcal per gram for protein and carbohydrate, a high-fat food inevitably packs more energy per bite.
Does roasting change the calorie count?
Dry roasting itself does not add calories, but it can remove moisture and concentrate nutrients. Oil roasting may add a little extra oil to the surface, so a small serving of oil-roasted nuts can be slightly higher in calories and fat than the same weight of raw kernels.
How many macadamias are in 100 g?
Because whole macadamia kernels vary in size, you will typically get between 50 and 80 nuts in 100 g. If you prefer to count nuts rather than weigh them, expect roughly 9 to 14 calories per nut.
Can macadamias be part of a weight-loss diet?
Yes, but portion control is key. Studies show that nuts increase satiety and may reduce overall calorie intake when eaten in moderation. The energy in macadamias is also less efficiently absorbed than that of many other foods, but calorie counting should still be based on your specific portion.