Macadamia Nut Oil

Fatty-acidNut oilBest with a meal

What is it

Macadamia nut oil is a culinary oil pressed from the seed of macadamia nuts (Macadamia integrifolia, M. tetraphylla). It is unusually high in monounsaturated fats - particularly oleic acid and the rare omega-7 palmitoleic acid - and has a high smoke point.

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Cholesterol / cardiovascular markers

Good Evidence

Substituting macadamia oil for saturated fat sources has been associated with improved LDL cholesterol and other lipid markers in small human studies. The pattern is consistent with other monounsaturated-rich oils.

Metabolic effects of palmitoleic acid

Limited Evidence

Palmitoleic acid is being studied for insulin sensitivity and adipose biology. Human supplement evidence is preliminary.

How it works

Macadamia oil is about 80% monounsaturated fat, mostly oleic acid (omega-9, ~60%) and palmitoleic acid (omega-7, ~20%). It contains very little polyunsaturated fat (~3%) compared with most other plant oils, which translates into high oxidative stability and a high smoke point (around 210C / 410F). Like other monounsaturated-rich oils, macadamia oil can support favorable cholesterol profiles when used in place of saturated fats. Palmitoleic acid is currently being studied for potential metabolic effects, including insulin sensitivity, though human evidence is preliminary.

Dosage

There is no recommended dose. Used culinarily as a salad or cooking oil at 1-2 tablespoons per day for most users. As a supplement, 1-2 grams per day.

When and how to take it

WHEN: Any time, with meals. HOW: Use as a salad oil, drizzle over finished dishes, or for moderate-temperature cooking. Pair with vegetables to help absorb fat-soluble nutrients.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Refined macadamia oil

Good for cooking.

Neutral flavor; higher smoke point.

Cold-pressed / unrefined

Best for salad use and drizzling.

Retains more flavor and minor components.

Safety

Generally safe at culinary intakes. Calorie-dense (~120 kcal/tbsp). People with tree nut allergy should avoid macadamia oil if their allergy includes macadamia.

Who should be cautious

Avoid if you have a macadamia or tree nut allergy. Otherwise safe in pregnancy and lactation.

Interactions

No significant drug interactions are documented at culinary use levels.

Food sources

Macadamia nut oil

Amount
1 tbsp (14g) - 120 kcal
%DV
—

Whole macadamia nuts

Amount
1 oz (28g) - 21g fat
%DV
—

Frequently asked questions

Is macadamia oil heart-healthy?⌄

Yes - it is dominated by monounsaturated fats and works well in heart-healthy eating patterns when substituted for saturated fats.

Can I cook with it?⌄

Yes. Refined macadamia oil has a high smoke point and is well suited to cooking at moderate to higher temperatures.

References

Macadamia Nut Oil on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Macadamia Nut Oil (PubMed search) — PubMed link

Track Macadamia Nut Oil with Pilora

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.