Macadamias are prized for their buttery texture and the highest monounsaturated fat content of any tree nut — but they are also one of the lowest-protein nuts you can buy, which makes them easy to misjudge when you're counting macros. This calculator turns your portion — measured in grams, ounces, cups, handfuls, or individual kernels — into an exact protein figure, plus the calories that protein contributes and its share of your daily protein target.
The math is built on USDA FoodData Central values for raw macadamia kernels: 7.9 g of protein and about 718 kcal per 100 g. In practical terms, that works out to roughly 2.2 g of protein per 28 g ounce and about 0.26 g per single kernel. Calories from protein use the standard 4 kcal per gram, and the daily value uses the reference 50 g of protein per day.
Whether you're logging a keto snack, meal-prepping a trail mix, or simply comparing nuts against your protein goals, this tool gives you a precise answer in seconds — no food scale math required.
🥜 Macadamia Protein Calculator
Find out exactly how much protein is in your portion of macadamia nuts.
How to Use This Tool
Type the size of your macadamia portion into the number field and match it with the correct unit: grams, ounces, cups, handfuls, or individual kernels. No scale on hand? Use the quick-fill buttons to load common portions — 1 oz (28 g), 100 g, 1 cup (132 g), or 10 nuts — then adjust the number up or down to match your actual bowl.
Press Calculate and the results card updates instantly. The big number is your portion's total protein. Below it you'll find the protein in a standard 28 g serving, the calories coming from that protein, the percentage of the 50 g daily value, protein per single kernel, and the total calories in your portion. Press Reset to clear everything, or Copy result to paste a one-line summary into your food log.
How It Works
The calculator uses the USDA FoodData Central value for raw macadamia nuts: 7.9 g protein per 100 g (about 718 kcal per 100 g). To find the protein in your portion, the calculator first converts everything to grams, then applies the density:
Protein (g) = portion weight (g) × 7.9 ÷ 100
Unit conversions are baked in: 1 ounce = 28.35 g, 1 cup of whole kernels ≈ 132 g, 1 handful ≈ 28 g (10–12 kernels), and 1 average kernel ≈ 3.3 g. Calories from protein use the standard 4 kcal per gram, and the daily value uses the FDA reference of 50 g protein per day for a 2,000 kcal diet. The same source data powers the USDA FoodData Central database, and a general overview of the nut itself is available on Wikipedia's Macadamia page.
Worked Examples
Example 1 — A 28 g ounce snack. 28.35 g × 7.9 ÷ 100 = 2.24 g protein. That's about 9 kcal from protein (2.24 × 4) and 4.5% of the 50 g daily value. The whole ounce carries roughly 204 kcal.
Example 2 — A full cup (132 g). 132 g × 7.9 ÷ 100 = 10.4 g protein. Protein calories: about 42 kcal; daily value: 20.9%. Total calories: roughly 948 kcal — a reminder that macadamias are energy-dense.
Example 3 — Ten kernels. 10 × 3.3 g = 33 g; 33 × 7.9 ÷ 100 ≈ 2.6 g protein, about 237 kcal. Each kernel contributes roughly 0.26 g of protein.
Protein in Popular Nuts
Compared with other nuts, macadamias sit at the bottom of the protein table. The values below are approximate protein per 100 g of raw kernels (USDA):
| Nut (raw, 100 g) | Protein |
|---|---|
| Peanut | 25.8 g |
| Almond | 21.2 g |
| Pistachio | 20.2 g |
| Cashew | 18.2 g |
| Walnut | 15.2 g |
| Hazelnut | 15.0 g |
| Brazil nut | 14.3 g |
| Pecan | 9.2 g |
| Macadamia | 7.9 g |
This is why macadamias are better positioned as a healthy-fat and micronutrient contributor than as a protein source. If you're tracking protein across several snacks, the apricot protein calculator can help with another low-protein option, and the cashew potassium calculator is useful if you're comparing minerals between nuts.
Pro Tips
- Weigh, don't count. Kernel size varies from about 2 g to 4 g, so counting kernels can swing your estimate by ±20%. A digital scale in grams is the most reliable.
- Pair with protein. A handful of macadamias over Greek yogurt or cottage cheese adds crunch without turning your snack into a protein source you have to log carefully.
- Watch the calorie density. At about 718 kcal per 100 g, a small 40 g handful is already ~287 kcal. Keto dieters love them, but portions add up fast.
- Store properly. Macadamias go rancid quickly because of their high fat content. Keep them in an airtight container in a cool, dark place, or refrigerate for up to six months.
- Check the label for roasted or seasoned nuts. Oil-roasted nuts with honey or spice coatings change calories and can slightly alter protein density; the calculator is calibrated for raw kernels.
Frequently Asked Questions
Q: Are macadamias a good source of protein?
Not really — they're the lowest-protein tree nut, with 7.9 g per 100 g. A typical 28 g serving provides just 2.2 g, which is 4–5% of a 50 g daily target. Their real nutritional strengths are monounsaturated fat, manganese, thiamine, and copper.
Q: How much protein is in one macadamia nut?
About 0.26 g per average 3.3 g kernel. Ten kernels give you roughly 2.6 g of protein and about 237 kcal.
Q: Why does my nutrition app show slightly different numbers?
Protein density varies a little by cultivar, growing region, and moisture content. USDA lists 7.9 g per 100 g for raw kernels, but some brands report 7–8.4 g. Differences in serving size definitions explain most of the gap — the calculator's 1-cup value assumes 132 g of whole kernels.
Q: Does roasting change the protein?
Dry roasting barely changes protein content per 100 g, but oil-roasting adds fat and calories, which lowers protein as a percentage of total calories. Track by weight of the actual product you're eating.