A nut comparison: nutrition and ‘good fats’

A nut comparison: nutrition and ‘good fats’

A well-balanced lifestyle requires many unique aspects. Nutritious eating. Active lifestyle. Positive mental health. We could go on and on, but the key focus here is balance. We lead perfectly imperfect lives and we crave authenticity in all the decisions we make. Especially when it comes to food.

A great way to achieve the balance you seek is through nuts. Their perfectly imperfect shape makes a great pairing to your life. And while we’re partial to macadamias, there are dozens of delicious nuts that we enjoy. But what makes each unique?

Let’s take a look at some of our favorites to compare nutritional information as it relates to ‘good fats’–and why macadamias have our love.


Nutrition, ‘good fats’, and what to celebrate


  • Key nutrition facts: High in omega 7 and 9 fatty acids
  • Where they stand in the ‘good fats’ story: Macadamias are rich in monounsaturated fatty acids (MUFAs) like Omega 7 and 9. In fact, macadamias outrank all other nuts in this comparison in their Omega 7 and 9 content with a 16:1 and 18:1 fat ratio respectively.
  • What the nut is celebrated for: The balance of these good fats means that macadamia nuts are championed for positive health benefits such as heart health, inflammation, cognitive function, and gut health.


  • Key nutrition facts: High in protein
  • Where they stand in the ‘good fats’ story: After macadamia nuts, almonds have the 2nd highest Omega 9 fatty acid content of the nuts on this list.
  • What the nut is celebrated for: Almonds have roughly 6 grams of protein per 1-ounce (28 gram) serving, making them one of the most protein-packed tree nuts.


  • Key nutrition facts: Higher Saturated Fat
  • Where they stand in the ‘good fats’ story: While cashews do have their benefits, in terms of ‘good fats’ cashews are on the lower end of the scale. Cashews have a higher proportion of saturated fats which are the less healthy fats we tend to limit or avoid. But, they are still rich in monounsaturated fats and a good source of polyunsaturated fats.
  • What the nut is celebrated for: Cashews are an excellent source of manganese, copper, and magnesium which all aid in lowering cholesterol, regulating metabolism, and supporting immune response.


  • Key nutrition facts: High in potassium
  • Where they stand in the ‘good fats’ story: Compared to the other nuts on this list, pistachios fall somewhere in the middle when it comes to good fats. They aren’t the lowest in fat content, but they are also not the highest. However, when it comes to their ratio of Omega 6 to Omega 3, pistachios have the highest at 48:1 meaning pistachios have about 48x the amount of Omega 6 when compared to their Omega 3.
  • What the nut is celebrated for: More so than any other nut, pistachios are celebrated for their potassium content. In a 1-ounce (28 gram) serving of pistachios, you can find nearly 280 mg of potassium. Potassium aids in regulating your body’s fluids, muscle function, and blood pressure.


  • Key nutrition facts: High in omega 3 and 6 fatty acids
  • Where they stand in the ‘good fats’ story: Walnuts are excellent sources of polyunsaturated fatty acids (PUFAs) like Omega 3 and 6. Walnuts have a 4:1 Omega 6 to Omega 3 ratio.
  • What the nut is celebrated for: Because walnuts are rich in Omega 3 and 6, they can help lower blood pressure, promote gut health, and lower cholesterol.


In a Nut Shell…

Nuts are an amazing addition to your lifestyle and diet. Their unique tastes and textures coupled with their overwhelming health benefits make them a true star of the food world. But when it comes to the ‘good fats’ your body needs–macadamias stand out in the crowd!


Our Purpose

As our name suggests, love macadamia exists to foster a love of the nuts we love so much. From their good fats and decadent flavor to their undeniable health benefits, macadamias are nuts worth celebrating!

*The nutrition information is in alignment with the United States of America Food & Drug Administration (FDA) regulations. This may differ in other countries.