Macadamia Nuts
Nuts & Seeds · Tree Nuts
Twenty macadamias, about 40 g, are rated green, which is a genuinely large serve for a nut. The profile behind it is close to empty: no GOS at all, 0.02 g of fructans, and nothing under lactose, fructose, sorbitol or mannitol. Whatever ends up limiting your macadamia habit, it will not be the FODMAPs. It will be the price and the richness.
Last updated 4 September 2026Serving sizes for macadamia nuts
Twenty nuts, about 40 g, are rated green, and no GOS at all was recorded in that serve.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 20 nuts | 40 g | Fructans 0.02 g |
Breakdown for 20 nuts
Is macadamia nuts low FODMAP?
GOS sets the ceiling across most of the nut aisle, and macadamias record none of it. What is left is 0.02 g of fructans, a fifth of the 0.1 g mark where a portion begins to count as moderate, in a serve more than three times the weight of the green almonds portion of 12 g. A large serve with almost nothing in it is what makes these worth the cupboard space during elimination, when the list of foods you can eat without arithmetic runs short. Only the 40 g portion has been tested, so it is the figure to plan around.
Macadamia Nuts and IBS: what to know
The real constraint here is fat. Macadamias are roughly three-quarters oil by weight, and a full serve is a serious fat load in one sitting, which can hurry the gut along or sit heavily quite separately from anything fermentable. If a big handful bothers you and a small one does not, that is a fat response rather than a FODMAP one, and the answer is a smaller portion instead of a different nut. Price does most of the rationing anyway, which is part of why macadamias rarely become the bag you empty in front of the television.
Gut-friendly ways to eat macadamia nuts
Soaked and blended, they make the creamy sauce that recipes normally build from cashews, a nut with no green serve anywhere in its data. Macadamias start soft, so they need less soaking and go smooth without a powerful machine. Crushed with lemon zest and breadcrumbs they crust a fillet of fish; chopped into cookie dough they behave like white chocolate. Buy them raw where the choice exists, since roasting and salting leave the readings alone but make the jar disappear considerably faster.
Frequently asked questions
How many macadamias can I eat with IBS?
Twenty nuts, about 40 g, is the tested serve and it is rated green. That is a small bowlful rather than a counted few, and no group in it reaches even a fifth of its moderate threshold. Compare that with almonds, where twenty nuts (25 g) move to amber, and you can see why macadamias are the easier nut to keep loose in a cupboard.
Why are macadamias lower FODMAP than cashews?
Because the group that limits cashews is simply absent. Cashews carry 0.12 g of GOS in ten nuts, enough for an amber rating, and 0.36 g in a 30 g handful. Macadamias record no GOS whatever, which is how twice the weight still comes in green. GOS is not digested by anyone; it travels intact to the bacteria in the large bowel, and macadamias deliver none of it there.
Are honey-roasted or salted macadamias low FODMAP?
Plain salted and dry-roasted nuts read the same as raw ones, because nothing is soaked away and heat does not break these groups down. The coating is what to check. Honey-roasted macadamias are glazed with honey, rated red at its tested serve, and wasabi, barbecue or cheese-flavoured coatings almost always list onion or garlic powder, which are concentrated fructans.
Is macadamia milk the same as eating macadamias?
No, and the figures on this page do not transfer to a glass. Macadamia milk is mostly water with a small proportion of nut blended through it, and it has its own entry and its own tested serve in this guide. Dilution works in your favour; added ingredients may not, so scan the carton for inulin or chicory root fibre before assuming the nut rating carries over.
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