Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 3004 kJ / 718 kcal | 36% |
| Protein | 7.91 g | 16% |
| Carbohydrate | 13.82 g | 5% |
| Natural sugars | 4.57 g | 5% |
| Fat | 75.77 g | 108% |
| Saturated fat | 12.06 g | 60% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 8.6 g |
| Monounsaturated fat | 58.88 g |
| Polyunsaturated fat | 1.5 g |
| Omega-3 (ALA) | 0.21 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 1.2 mg | 2% |
| Vitamin E | 0.54 mg | 5% |
| Folate | 11 µg | 6% |
| Thiamin (B1) | 1.2 mg | 109% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 2.47 mg | 15% |
| Pantothenic acid (B5) | 0.76 mg | 13% |
| Vitamin B6 | 0.28 mg | 20% |
| Calcium | 85 mg | 11% |
| Iron | 3.69 mg | 26% |
| Magnesium | 130 mg | 35% |
| Potassium | 368 mg | 18% |
| Zinc | 1.3 mg | 13% |
| Copper | 0.76 mg | 76% |
| Manganese | 4.13 mg | 207% |
| Phosphorus | 188 mg | 27% |
| Sodium | 5 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Nuts, macadamia nuts, raw (USDA FDC SR Legacy 170178). Nutrients the row does not report are left blank.
Prep notes
Eaten as sold or prepared at home. Atlas figures are per 100 g food data (CoFID / USDA), not a cooked dish with oil or salt unless the row says so.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Macadamia (Macadamia integrifolia) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.