Macadamia Nuts vs almonds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Macadamia nuts and almonds sit at opposite ends of the nut nutrition spectrum. Macadamias are the most calorie-dense nut at 718 calories per 100g with a massive 75.8g fat but only 7.91g protein and 13.8g carbs. Almonds provide 579 calories with 51.1g fat and a far superior 21.5g protein plus 10.8g fiber.
The fat in macadamias is predominantly monounsaturated palmitoleic acid, an unusual fatty acid with emerging research linking it to improved insulin sensitivity and reduced inflammation. This makes macadamias nutritionally unique among nuts, despite their otherwise modest nutritional profile. Almonds' fat is mostly oleic acid — the same heart-healthy fat in olive oil.
For people counting macros, almonds are objectively the better choice: more protein, more fiber, fewer calories, and stronger vitamin E content. Macadamias are best treated as an occasional indulgence or a strategic addition for keto and very-low-carb dieters who need maximum fat density from whole food sources. Their buttery, rich flavor makes them satisfying in very small quantities.
Pro tip
Chop three or four macadamia nuts and sprinkle them over a dish for richness without overdoing calories — their intense buttery flavor means a little goes a long way. Save your larger portions for almonds, which give you far more nutritional return per calorie.
Quick Verdict
Best for weight loss
almonds
Best for muscle gain
almonds
Best for low-carb
Macadamia Nuts
Macro Comparison
Macadamia Nuts: 100g (100g) | almonds: 100g (100g)
718
Macadamia Nuts
579
almonds
7.91g
Macadamia Nuts
21.5g
almonds
13.8g
Macadamia Nuts
20g
almonds
75.8g
Macadamia Nuts
51.1g
almonds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
4%
Macadamia Nuts
15%
almonds
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| Nutrient | Macadamia Nuts | almonds |
|---|---|---|
| Calories | 718 | 579 |
| Protein | 7.9g | 21.5g |
| Carbs | 13.8g | 20g |
| Fat | 75.8g | 51.1g |
| Fiber | 8.6g | 10.8g |
| Sugar | 4.57g | — |
| Sodium | 5mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 12.1g | 3.78g |
| Potassium | 368mg | 733mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 1.2mg | — |
| Calcium | 85mg | 254mg |
| Iron | 3.69mg | 3.74mg |
Which Should You Choose?
For weight loss
Choose almonds. With 579 calories and 21.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose almonds. almonds delivers 21.5g protein per serving — 13.6g more than Macadamia Nuts.
For low-carb diets
Choose Macadamia Nuts with 13.8g carbs per serving.
Understanding calorie density differences between similar-looking foods prevents sneaky surplus. Sunn helps you log nuts by weight so you know exactly how much caloric impact that handful actually has.
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Take the free quizCommon Questions
Is Macadamia Nuts or almonds better for weight loss?
For weight loss, almonds is the better choice. Macadamia Nuts has 718 calories and 7.91g protein per serving, while almonds has 579 calories and 21.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Macadamia Nuts or almonds?
almonds has more protein per serving. Macadamia Nuts provides 7.91g and almonds provides 21.5g of protein.
Can I eat both macadamia nuts and almonds together?
Yes! Combining macadamia nuts and almonds gives you 1297 calories and 29.41g protein. This combination can work well as part of a balanced meal.