What's the most calorie dense nut? Macadamias top the list

December 30, 2025 •

3 min read

With approximately 718 to 747 calories per 100 grams, macadamia nuts take the crown as the most calorie dense nut. This high energy content is due to their exceptional fat concentration, which, contrary to popular belief, is packed with heart-healthy monounsaturated fats.

Quick Summary

Macadamia nuts are the most calorie-dense nut due to their high fat content. Although rich in energy, they provide beneficial monounsaturated fats and antioxidants.

Key Points

Macadamia Nuts Are the Most Calorie-Dense: Macadamia nuts contain over 700 calories per 100 grams, making them the most energy-dense nut available.
High Calorie Count from Healthy Fats: Their high caloric density is primarily due to a rich concentration of monounsaturated fats, which are heart-healthy fats.
Pecans Are a Close Second: Pecans are another very calorie-dense nut, containing around 196 calories per ounce.
Portion Control Is Key: Due to their high calorie count, it is important to practice portion control with calorie-dense nuts to avoid excessive calorie intake.
Packed with Nutrients and Antioxidants: Despite their high calories, nuts like macadamias are loaded with beneficial vitamins, minerals, and antioxidants that protect against disease.
Aid Weight Management Through Satiety: The combination of protein, fiber, and fat in calorie-dense nuts can promote feelings of fullness and reduce hunger, which can aid in weight loss efforts.

The Caloric King of Nuts: Macadamia

When examining the nutritional content of nuts, one variety stands out for its high-energy concentration: the macadamia nut. This rich, buttery nut, native to Australia, is renowned for its smooth texture and delicate flavor, but its most notable attribute is its exceptional calorie count. With over 700 calories per 100-gram serving, macadamia nuts derive the majority of their energy from fat.

The Science Behind Macadamia's High Calorie Count

The primary reason for macadamia nuts' high caloric density is their fat composition. An ounce (28 grams) of macadamia nuts contains about 21.5 grams of fat. A significant portion of this is monounsaturated fat, specifically palmitoleic acid, which is considered a 'healthy fat'. While fat contains more calories per gram than protein or carbohydrates, the type of fat is critical. The high concentration of monounsaturated fats in macadamia nuts is associated with several health benefits, including improved heart health and reduced inflammation.

Other High-Calorie Nut Contenders

While macadamias lead the pack, several other nuts also boast a high energy density. Pecans, with a rich, buttery flavor similar to macadamias, are a close second. Following them are walnuts and Brazil nuts, which also provide a substantial caloric boost. These nuts, like macadamias, are rich in healthy fats, making them valuable sources of concentrated energy and nutrients.

Comparing Popular Nuts: Calories and Macronutrients

To provide a clearer picture of how these nuts stack up, the following table compares the nutritional breakdown of a 1-ounce (28-gram) serving for several popular varieties, based on USDA data.


Nut Variety	Calories (kcal)	Total Fat (g)	Protein (g)	Carbs (g)
Macadamia Nuts	204	21.5	2	4
Pecans	196	20.4	3	4
Brazil Nuts	190	19	4	3
Walnuts	185	18	4	4
Hazelnuts	180	17	4	5
Almonds	165	14	6	6
Cashews	160	12	5	8.5
Pistachios	160	13	4	8

Health Benefits of Calorie-Dense Nuts

It's a common misconception that calorie-dense foods are inherently bad for you. However, with nuts, the opposite can be true. The energy-dense nature of nuts makes them a fantastic tool for weight management and satiety. The protein, fiber, and healthy fats help to promote feelings of fullness, which can prevent overeating and reduce overall calorie intake throughout the day.

Macadamias: Beyond the Calories

Beyond their caloric content, macadamia nuts offer a host of other health advantages:

Heart Health: The high monounsaturated fat content helps lower LDL (bad) cholesterol levels.
Rich in Antioxidants: They are loaded with flavonoids and tocotrienols that protect cells from damage.
Vitamins and Minerals: Macadamia nuts are a good source of manganese, thiamine, and copper.
Improved Gut Health: Their fiber acts as a prebiotic, feeding beneficial gut bacteria.

How to Incorporate Calorie-Dense Nuts into a Healthy Diet

Rather than avoiding these nuts due to their high calorie count, the key is to practice moderation and mindful consumption. A small handful (around one ounce) is a perfect serving size to reap the nutritional benefits without overdoing the calories. These delicious nuts can be added to salads for crunch, blended into smoothies for creaminess, or used as a snack on their own. For those managing their weight, pairing them with a high-fiber food can enhance the feeling of fullness. Read more about the benefits of macadamia nuts in this detailed article from Healthline: 10 Health and Nutrition Benefits of Macadamia Nuts.

Conclusion: A High-Calorie Nut Can Still Be Healthy

Ultimately, the macadamia nut is the most calorie dense nut, and this is a reflection of its high concentration of healthy fats. By understanding the nutritional composition and focusing on portion control, these nuts can be a nutritious and delicious addition to any diet. Their rich profile of healthy fats, antioxidants, vitamins, and minerals makes them a powerhouse snack, proving that high calories don't always mean unhealthy. In fact, for those looking to add healthy, nutrient-rich calories to their diet, macadamias offer a delicious solution. Just remember that with great energy density comes the need for mindful consumption to maintain a balanced diet.

The Final Verdict

While some nuts are denser in calories than others, all nuts offer valuable nutrients. It's the balance of these nutrients that truly matters for your health. So, enjoy your macadamias, but keep an eye on your portion size, just as you would with any other food, to ensure a healthy and balanced diet.

Frequently Asked Questions

Macadamia nuts have the highest fat content among common nuts, with an ounce containing about 21.5 grams of fat. This high fat content is primarily composed of healthy monounsaturated fats.

No, calorie-dense nuts like macadamias are not unhealthy. While high in calories, they are packed with healthy fats, fiber, and other nutrients that offer significant health benefits, such as improved heart health.

A healthy portion size for most nuts, including macadamia nuts, is about one ounce, or roughly 10-12 nuts. This allows you to enjoy their benefits without consuming too many calories.

When consumed in moderation as part of a balanced diet, macadamia nuts are unlikely to cause weight gain. Their high fiber and protein content can help promote satiety and reduce overall food intake.

Yes, pecans are more calorie-dense than walnuts. An ounce of pecans has about 196 calories, while an ounce of walnuts has approximately 185 calories.

While all nuts are relatively calorie-dense, pistachios and cashews are among the lower-calorie options. Both contain about 160 calories per one-ounce serving.

Macadamia nuts are highest in fat and calories, with a lower protein and carbohydrate count compared to nuts like almonds or pistachios. They are particularly rich in monounsaturated fats.