The Top 4 Health Benefits of Macadamia Oil

You’re standing in the grocery store staring at eight rows of shelves trying to decide which bottle of cooking oil to buy.

Do you stick with olive oil? Branch out to avocado oil? Try your hand at MCT oil?

And then, you see it...

Macadamia oil.

Macadamia nuts are delicious, and, as it turns out, the many benefits of the vitamins and minerals in macadamia nuts are passed down to its oil. No wonder they’re the highest ranked healthiest nut.

From its role in supporting skin and heart health to other ways you can use this amazing oil, here's why it should be in your kitchen (and maybe bathroom cabinet as well).

Table of Contents

Nutrition of Macadamia Nuts

If you've ever visited Hawaii, you probably picked up that brown box of chocolates with gold writing. 

Who knew those chocolate-covered macadamia nuts were nearly a superfood, right? 

Macadamia nuts originated in Australia but were transplanted to Hawaii in 1881 (thank you, William Purvis). It took a while to raise healthy enough trees to produce nuts to commercially harvest a viable crop. But the commercial industry eventually took off in 1934. Nowadays, 90% of macadamia nuts come from Hawaii [*].

Nutritional Information

Macadamia nut oil is essentially just as healthy as whole nuts, minus small amounts of the fiber and protein. But all the healthy fats are pretty much squeezed out in their oil.

Here’s a snapshot of the calorie profile from one ounce (28 grams) of whole roasted macadamia nuts [*]:

Yes, they pack some calories but are totally worth it because they’re loaded with important vitamins and nutrients like omega-3 and omega-6 fatty acids and manganese [*].  

Top Benefits of Macadamia Oil

1. Provides Quality Fats

Nuts are high in healthy fats -- especially macadamia nuts.

That’s what sets them apart from other foods. They’re made up of nearly 60% monounsaturated fat.

Monounsaturated fats have been shown to have a number of health benefits, including [*]:

Supports weight loss

    Research has shown that dietary fat can support reduced appetite and suppressed caloric intake [*]. This means that subjects had a lower tendency to overeat calories when they consumed more fat. 

    With high levels of fat, adding macadamia oil to your cooking (or morning coffee) may keep you fuller for longer periods of time, reducing the chances that you might overeat.

    Promotes heart health

    Monounsaturated fats help lower cholesterol and decrease triglycerides (fat in the blood) with its high content of oleic acid. This helps to essentially rebalance the ratio of omega-3 and omega-6 fatty acids and may support a reduced risk of heart disease [*].

    Improves insulin sensitivity

    A study conducted on 162 healthy men and women substituting a diet high in saturated fats for monounsaturated fats found they had improved insulin sensitivity without affecting insulin secretion levels [*].

    Provides antioxidants 

    Macadamia oil possesses vitamin E, which is not only an essential nutrient for eye health [*], but also a powerful antioxidant that combats free radicals in the body [*].

    Below is the nutrition label for FBOMB's Cold Pressed Macadamia Oil. Made with just the oil from macadamia nuts and vitamin E, you can see how macadamia oil can be a great source of these antioxidants. 

    Macadamia oil nutrition

    This oil also contains tocotrienols. According to research, these antioxidants may support a reduced risk of some cancers [*].

    2. Improves the Appearance of Skin

    We can all agree that having great skin as a side effect of eating healthy is a huge bonus.

    In addition to having high levels of oleic acids which are important for heart health, macadamia nut oil is also high in palmitoleic acid. This is an omega-7 fatty acid. 

    Research has shown that palmitoleic acid may support skin health and hydration. and improve skin elasticity when consumed [*]. 

    You can also put it on your skin to hydrate it. Win/win!

    3. Moisturizes and Deep Conditions Hair

    Palmitoleic acid isn't just good for your skin. 

    It's also great for your hair. Apply the oil directly on your hair and scalp to moisturize your locks and boost shine while reducing dandruff. 

    You don't have to buy expensive deep conditioner products ever again.

    4. Boosts Flavor While Cooking

    Have you tasted macadamia nuts? The flavor is buttery, nutty, and unreal.

    So obviously one of the biggest benefits of cooking with macadamia nut oil is the flavor! 

    With a rich taste that lends itself to marinades and dressings, it's delicious chilled and drizzled over a crisp cold salad.

    The smoke point of macadamia oil is 407°F, which is about double the smoke point of olive oil at 207°F [*].

    That means it’s a great cooking oil and doesn’t burn as easily. This oil excels when you grill or sauté with it.

    Side Effects of Macadamia Oil

    There are few, if any, side effects of this oil, and the ones that do exist are typically experienced by those who overindulge a bit too much. If you limit yourself to a couple of tablespoons per day, you shouldn't experience any issues. 

    1. Constipation
    2. Allergic Reaction
    3. Weight Gain: While loaded with healthy fats, a caloric surplus invariably leads to weight gain.

    If you're concerned about consuming macadamia oil, check with your doctor or medical practitioner.

    Incorporate Macadamia Oil into Your Daily Diet 

    Macadamia oil (like the nut) is nearly a superfood and easy to cook with.

    It’s loaded with quality fats, antioxidants, and fatty acids and, at the very least, it tastes amazing.

    Not sure if you'll like it? Try FBOMB’s 100% Pure Macadamia Nut Oil in small portion sizes.


    • So much great information in this article. Macadamia nuts are great for Keto


    • I’m enticed now to give this a try—I haven’t given a lot of consideration to macadamia nut oil!

      Christina A.

    • I absolutely LOVE macadamia nuts and how versatile they are. I had no idea I could cook with the oil! I’m definitely going to be trying that!

      Skyler O.

    • I love all the products from Fat Bomb! The Salted Chocolate Macadamia Butter so delicious that it is hard to not eat all ten in the package in one sitting. I can’t wait to try the other nut butters and now the Pork Sticks!! Yum!!

      Mark Steiger

    • Can’t wait to try it!


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