Macadamia Nuts Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
10
per source
Glycemic load
1
Low GL
This food's glycemic index is 10, which is Low GI.
Macadamia nuts are one of the best nut choices for blood sugar control. With minimal carbs and a very low glycemic load, they produce virtually no blood sugar spike. Their high monounsaturated fat content may also improve heart health markers, which is especially beneficial for people with diabetes who have increased cardiovascular risk. This is general nutrition information, not medical advice — people with diabetes should discuss dietary changes with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Macadamia nuts have a GI of about 10 — among the lowest of all foods tested.
One ounce of macadamia nuts contains 17 g of monounsaturated fat — more than any other tree nut.
Macadamia nuts provide 58% of the daily value for manganese per ounce — important for bone health and metabolism.
What's actually inside
Per 100 g, with your typical serving noted as 1 ounce (28 g), about 10-12 nuts. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
3.9g
Net carbs
1.7g
total carbs minus fiber
Fiber
2.2g
slows the glucose rise
- Sugars
- 1.3g
- Protein
- 2.2g
- Calories
- 204kcal
Notable nutrients
- Monounsaturated Fat17 g
- Manganese1.2 mg (58% DV)
- Thiamin (Vitamin B1)0.3 mg (22% DV)
- Copper0.2 mg (21% DV)
- Magnesium37 mg (9% DV)
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low GI and GL, diabetes-friendly
Macadamia nuts are one of the best nut choices for blood sugar control. With minimal carbs and a very low glycemic load, they produce virtually no blood sugar spike. Their high monounsaturated fat content may also improve heart health markers, which is especially beneficial for people with diabetes who have increased cardiovascular risk. This is general nutrition information, not medical advice — people with diabetes should discuss dietary changes with their care team.
Portion guidance
A standard serving is 1 ounce (about 10-12 nuts). Even a larger handful (2 ounces) keeps net carbs under 4 g and glycemic load under 2, making portion mistakes unlikely to cause blood sugar issues. However, macadamia nuts are calorie-dense (204 calories per ounce), so those watching weight should stick to one serving. Pairing them with fruit (like berries) adds carbs but the fat and fiber blunt the overall glycemic response.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Roasting (dry or oil)
Little effectDry roasting or oil roasting does not significantly change the GI of macadamia nuts because their carbohydrate content is very low. The fat content remains stable, and no starch gelatinization occurs.
Salting or seasoning
Little effectAdding salt or spice blends does not affect GI. However, sweet coatings (honey, sugar, chocolate) add fast-digesting carbs that raise the glycemic impact — choose plain or lightly salted varieties for blood sugar control.
Chopping or grinding into butter
Little effectProcessing macadamia nuts into butter or meal does not meaningfully change GI because the carbohydrate structure is not altered. The fat and fiber still slow digestion.
Pairing tip
Macadamia nuts pair well with low-glycemic fruits like berries or sliced apple for a balanced snack. They also complement cheese, yogurt, or dark chocolate (85%+ cocoa) without spiking blood sugar. Avoid pairing with dried fruit or sugary trail mix additions, which can raise the overall glycemic load of the snack.
Why GI numbers vary
Macadamia nuts have a consistently very low GI across sources, typically reported around 10. The small variation (9–11) is clinically insignificant. Because they contain minimal carbohydrate (less than 4 g per ounce), their glycemic impact is negligible regardless of variety or origin. We report a single value of 10 as representative and well-established.
Not medical advice. This page is general nutrition information about Macadamia Nuts. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Macadamia nuts have a very low glycemic index of approximately 10, which places them firmly in the low GI category. Their glycemic load per ounce is about 1 (also very low). This makes them one of the lowest-GI foods available, as their carbohydrate content is minimal and their high fat content further blunts any blood sugar response.
Yes, macadamia nuts are excellent for people with diabetes. Their very low GI and GL mean they cause virtually no blood sugar elevation. The high monounsaturated fat content may also improve cholesterol and triglyceride levels, which are common concerns in diabetes. However, they are calorie-dense, so portion control is important for weight management. This is general nutrition information — individuals should discuss dietary plans with their healthcare provider.
Macadamia nuts are among the lowest in carbs and GI of all nuts. Almonds (GI ~15), walnuts (GI ~15), and pecans (GI ~10) are similarly very low. Cashews are higher (GI ~25) and pistachios moderate (GI ~28). All nuts are diabetes-friendly in appropriate portions, but macadamia nuts, pecans, and Brazil nuts have the least impact on blood sugar due to their lowest carb content.
Absolutely. Macadamia nuts are a staple of keto and low-carb diets. With only 1.7 g net carbs per ounce, they fit easily into even strict keto (under 20 g net carbs/day). Their high fat content (21 g per ounce, mostly monounsaturated) supports ketosis. They make an ideal portable snack for low-carb lifestyles.
No, roasting does not meaningfully change the GI of macadamia nuts. Their carbohydrate content is too low for heat processing to cause significant starch gelatinization. Dry-roasted, oil-roasted, and raw macadamia nuts all have essentially the same negligible glycemic impact. However, honey-roasted or chocolate-coated varieties add sugar and should be avoided for blood sugar control.
Even 2-3 ounces (about 20-36 nuts) will have minimal impact on blood sugar due to the very low carb content. The glycemic load for 2 ounces is still under 2. However, the calorie count (over 400 for 2 ounces) may be a concern for weight management. Most dietary guidelines recommend a 1-ounce serving (10-12 nuts) as a balanced portion.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026