Macadamia Nuts vs Cashews: What is Healthier?

December 14, 2025 •

3 min read

According to the National Institutes of Health, frequent nut consumption is linked to a reduced risk of cardiovascular disease. When comparing macadamia nuts and cashews, understanding their unique nutritional profiles is crucial for determining which one aligns best with your dietary goals and health priorities.

Quick Summary

This article provides a comprehensive comparison of macadamia nuts and cashews, detailing their nutritional differences, health benefits, and caloric content. It highlights which nut is better suited for specific diets like keto or for health goals such as heart health and weight management, based on expert nutritional data.

Key Points

Fat Profile: Macadamia nuts contain a much higher concentration of heart-healthy monounsaturated fats compared to cashews.
Protein Content: Cashews have nearly double the protein content of macadamia nuts, making them better for muscle repair.
Carbohydrate Count: Macadamias are lower in carbohydrates, making them a better choice for ketogenic diets.
Mineral Richness: Cashews are a superior source of magnesium, iron, and zinc, which are crucial for bone and immune health.
Caloric Density: Macadamias are more calorie-dense than cashews, requiring stricter portion control for weight management.
Weight Management: Cashews' higher protein and fiber content promote satiety, potentially aiding in weight loss compared to macadamias.
Heart Health: The high monounsaturated fat content in macadamia nuts makes them particularly effective at lowering bad cholesterol.
Versatility: Macadamias offer a buttery flavor, while cashews lend a creamy texture, allowing for different culinary uses.

Macadamia Nuts vs Cashews: A Nutritional Breakdown

Both macadamia nuts and cashews provide valuable nutrients, but they have different macronutrient profiles. Macadamia nuts are high in monounsaturated fats, beneficial for heart health, while cashews offer more protein and minerals like magnesium and iron. The best choice depends on your dietary needs and health goals, and portion sizes should always be considered due to their calorie density.

Macadamia Nuts: The Monounsaturated Fat Powerhouse

Known for their buttery taste, macadamia nuts contain a high amount of fat, with a large portion being monounsaturated fat. This can help lower LDL cholesterol, benefiting heart health. Their high fat and low carbohydrate content also make them suitable for ketogenic diets. Macadamias also provide manganese, thiamine, and copper.

Cashews: The Protein and Mineral Champion

Cashews have a creamy texture and a more balanced nutritional profile than macadamias, offering more protein per 100 grams. They are also richer in magnesium, iron, and zinc, supporting bone health, muscle function, and the immune system. While they contain healthy fats, they have less fat and more carbohydrates than macadamias.

Comparison Table: Macadamia vs. Cashews (per 100g)


Nutrient	Macadamia Nuts	Cashews
Calories	~718 kcal	~553 kcal
Total Fat	~74g	~46g
Protein	~8g	~18g
Carbohydrates	~14g	~30g
Monounsaturated Fat	~59g	~27g
Fiber	~6g	~3g
Magnesium	~95mg	~356mg
Iron	~1.8mg	~6mg

Note: Nutritional values can vary based on brand and preparation methods.

Choosing the Right Nut for Your Health Goals

The choice between macadamia nuts and cashews depends on your health objectives. Consider the following:

Heart Health: Macadamias are favored for heart health due to their high monounsaturated fat content.
Weight Management: Cashews' higher protein and fiber may help with satiety and weight loss, though both require portion control.
Keto or Low-Carb Diets: Macadamias' high fat and low carb profile make them better for ketosis.
Muscle Building: Cashews provide more protein, beneficial for muscle repair.
Mineral Intake: Cashews are richer in magnesium, iron, and zinc.

Versatility in Cooking

Both nuts are versatile in cooking. Macadamia nuts add a buttery flavor to various dishes, while cashews are excellent for creamy sauces and dips.

Potential Considerations and Risks

Both nuts are calorie-dense and can lead to weight gain if consumed in excess. They are also tree nuts and can cause allergic reactions. Cashews contain oxalates, which can affect calcium absorption in some people. Opt for raw, unsalted, and unsweetened versions for the most health benefits.

Conclusion

Neither macadamia nuts nor cashews is definitively 'healthier'; the best choice depends on your individual needs. Macadamias excel for heart health and low-carb diets due to their fat content, while cashews are better for protein intake, minerals, and potentially weight management. Incorporating both in moderation can offer a range of nutrients. Choosing raw or dry-roasted, unsalted varieties is recommended.

Final Takeaways

Macadamia nuts: High in heart-healthy monounsaturated fats, lower in protein and carbs.
Cashews: Higher in protein and essential minerals; lower in total fat.
Portion Control: Crucial for both due to calorie density.
Raw vs. Roasted: Unsalted, raw or dry-roasted nuts are best.
Allergy Awareness: Both are tree nuts and can cause allergies.
Versatility: Macadamias offer buttery flavor; cashews provide creaminess.
Balanced Diet: Including both nuts can provide diverse nutrients.

This comparison helps in choosing the right nut for your health goals. Consult the National Institutes of Health for more on specific nutrient benefits.

Frequently Asked Questions

Macadamia nuts are generally considered better for heart health due to their higher content of monounsaturated fats, which can help lower cholesterol levels.

Cashews may be a better option for weight loss due to their higher protein and fiber content, which helps promote satiety and can reduce overall calorie intake. However, both require strict portion control.

Macadamia nuts are better for strict keto diets because they are significantly lower in carbohydrates and higher in fats. Cashews contain more carbs and should be consumed in moderation on a keto plan.

Cashews have a higher protein content than macadamia nuts. This makes cashews a better choice for those looking to increase their plant-based protein intake.

Yes, while both nuts contain various minerals, cashews are notably richer in magnesium, iron, and zinc. Macadamias are an excellent source of manganese.

Yes, their different textures and flavors make them suitable for different culinary applications. Cashews are great for creamy sauces, while macadamias add a rich, buttery flavor to dishes.

Both are calorie-dense, so overeating can lead to weight gain. Both are also tree nuts, so they can cause allergic reactions in some people. Cashews also contain oxalates, which can be an issue for some individuals.