17 Oct 2025 Are macadamia nuts healthy?

Love Macadamia, the global movement powered by the World Macadamia Organisation (WMO), is on a mission to help people rethink fats and discover why macadamias deserve a place in everyday diets.

In recent years, the conversation around fats and their impact on health has shifted. From shocking misunderstanding, fats are now recognised as essential for brain health, hormone regulation, and even heart health, provided we’re choosing the right kinds.

Among the healthiest sources of these ‘good fats’ are macadamia nuts and macadamia oil, along with well-known staples like avocados.

“Macadamias are naturally rich in monounsaturated ‘good fats’, including Omega-9, the same type of fat found in olive oil. The best part? Unlike some so-called ‘superfoods’ that feel tricky to work into everyday meals, macadamias are deliciously versatile,” says Jillian Laing, CEO of the WMO.

Macadamias contain around 78% monounsaturated fat, one of the highest proportions of any tree nut. This unique fat profile is linked to:

• Supporting heart health by increasing good HDL cholesterol and reducing bad LDL cholesterol.
• Balancing blood sugar levels, which is particularly relevant as more South Africans are looking for ways to support healthy lifestyles.
• Reducing inflammation in the body, which plays a role in long-term well-being.

Tips for enjoying macadamias as part of a healthy lifestyle

• Snack smart: Replace highly processed snacks with a small handful of raw or roasted macadamias. Their healthy fats and fibre keep you satisfied for longer.
• Cook with macadamia oil: With its mild flavour and high smoke point, macadamia oil is ideal for roasting vegetables, grilling fish, marinating meat, or drizzling over salads.
• Add crunch to meals: Sprinkle chopped macadamias over oats, yoghurt, salads or stir-fries for added texture and nutrition.
• Balance your fats: Replace sources of saturated and trans fats (such as processed meats, deep-fried foods, and margarine) with healthy fats from whole foods like macadamias.

Yes, macadamias are healthy. Their exceptional fat profile, combined with vitamins, minerals, and antioxidants, makes them a powerful ally in promoting heart health and overall well-being.

“Good health is about balance,” Laing concludes. “By understanding and embracing good fats like those in macadamias, we can make small, everyday choices that have a big impact on our wellbeing.”

Source: Love Macadamia

SA is mac mad! Some quick facts

According to the International Nut Council, South Africa ranks as the largest global producer of macadamia nuts, with projections reaching 89,200 tons for 2024 and 95,500 tons for 2025.

In comparison, China is projected at 69,500 tons for 2024 and 74,500 tons for 2025; Australia at 53,950 tons for 2024 and 56,890 tons for 2025; Kenya at 44,000 tons for 2024 and 47,500 tons for 2025; and the US at 15,000 tons for 2024 and 15,500 tons for 2025.

With 1,300 to 1,500 macadamia nut farmers, the average farm size in South Africa is around 50 hectares, mainly located in northeast Limpopo, eastern Mpumalanga, the coastal region of KwaZulu-Natal, and George in the Western Cape.

Export currently accounts for approximately 95% of South Africa’s macadamia nut production. China’s market captures about 50% of this production, with the US taking 25%, Europe 15%, and the remaining distribution across other regions. While new US tariffs have posed challenges, the expectation remains for continued imports due to insufficient US production.

Source: FreshPlaza.com