Macadamia Nuts (Raw)

Nutritional Value (per 28g / 1 ounce raw macadamia nuts)
• Calories: ~200
• Protein: 2 g
• Fat: 21-22 g (mostly healthy monounsaturated fats)
• Carbohydrates: 4 g
• Fiber: 2-3 g
• Sugars: ~1 g
• Vitamins: Thiamine (B1), Vitamin B6, Vitamin E (small amounts)
• Minerals: Magnesium, manganese, copper, iron, calcium, potassium, phosphorus

Health Benefits
• Heart Health: High in monounsaturated fats that help reduce LDL (bad cholesterol) and increase HDL (good cholesterol).
• Antioxidant Properties: Contains tocotrienols (a form of Vitamin E) and flavonoids that help fight oxidative stress.
• Weight Management: Despite being calorie-dense, macadamias can promote satiety and help with appetite control.
• Bone Health: Rich in manganese and magnesium, important for bone strength.
• Blood Sugar Control: Low in carbs and have a low glycemic index, potentially helping regulate blood sugar levels.
• Brain Health: Healthy fats support cognitive function and neurological health.

Uses of Raw Macadamia Nuts
• Eaten as a snack raw or lightly roasted
• Added to salads for crunch and flavor
• Ground into nut butters or used in vegan cheese
• Incorporated into desserts like cookies, bars, or raw energy bites
• Used in baking as a crunchy topping
• Blended into smoothies for creaminess and nutrition