Macadamias - Some Recipes & Nutritional Info
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Nutritional Information
Macadamias have a high oil content but the oil consists mainly of mono-unsaturated fats and contains no cholesterol. American and Italian studies have shown that diets with low saturated fats and comparatively high mono-unsaturated fats can help lower blood cholesterol, which is linked with some heart diseases. This type of diet is often refered to the ‘Mederenian Diet’, and Macadamias fit well within it’s bounds if consumed in moderation.
The Australian Nutrition Foundation have placed Macadamias in the ‘foods for moderate consumption’ section of their Healthy Diet Pyramid.
| Basic Composition (per 100g) | ||
| Oil | 75.0g | 12% Saturated Fatty Acids 84% Mono-unsaturated Fatty Acids 4% Poly-unsaturated Fatty Acids |
| Protein | 9.0g | |
| Carbohydrate | 9.3g | |
| Moisture | 1.5g | |
| Fibre | 2.0g | |
| Energy | 2960 KJ | (725 cal) |
| Minerals and Vitamins (per 100g) | ||
| Calcium | 48mg | 5% RDI (= recommended daily intake) |
| Phosphorous | 200mg | 20% RDI |
| Potassium | 260mg | 65% RDI |
| Magnesium | 150mg | 50% RDI |
| Iron | 2mg | 25% RDI |
| Thiamin | 0.2mg | 10% RDI |
| Riboflavin | 0.1mg | 6% RDI |
| Niacin | 1.6mg | 10% RDI |
Source: AMS news bulletin Vol 18, No 3, 1991.
Recent Recipes
For all of these recipes, make sure that sure that you use kernels that have been dried to the point where they are crisp and crunchy. If you are using home grown macadamias make sure you use dry kernels as explained here. Nuts from the supermarket should be already dried.
