KETO VERDICTYES
Macadamia oil is excellent for keto: 0g net carbs and exceptionally high monounsaturated fat. With a high smoke point and buttery, mild flavor, it’s versatile for cooking and finishing.
Is Macadamia Oil Keto?
Cooking Oils
Macadamia oil is excellent for keto: 0g net carbs and exceptionally high monounsaturated fat. With a high smoke point and buttery, mild flavor, it’s versatile for cooking and finishing.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884
Source: Nutritional databases and food labels
WHY IT'S KETO-FRIENDLY
- Zero net carbs: pure fat aligns perfectly with ketogenic macros
- Very high monounsaturated fat (oleic + palmitoleic) supports heart-healthy keto
- High smoke point (~410°F / 210°C) handles sautéing and roasting
- Mild, buttery flavor elevates both savory and sweet keto dishes
- Easy way to add calories and fat without carbs
- Neutral profile pairs well with herbs, acids, and creamy dressings
HEALTH BENEFITS
- Rich in oleic acid (MUFA) associated with favorable lipid profiles
- Contains palmitoleic acid (MUFA) with potential anti-inflammatory effects
- Vitamin E and other antioxidants help protect against oxidative damage
- May support healthy cholesterol balance when used in place of refined seed oils
- Well-tolerated, easy-to-digest fat source for energy on keto
- Supports skin health when included regularly in a balanced diet
PREPARATION SUGGESTIONS
MEDIUM-HEAT COOKING
Sauté vegetables, cook eggs, or pan-sear delicate fish at medium heat for clean flavor and stable performance.
SALAD DRESSING
Whisk with vinegar-apple-cider and whole-grain-mustard for a silky vinaigrette.
FINISHING OIL
Drizzle over grilled meats or roasted vegetables to add buttery richness.
KETO BAKING
Use in place of butter or other oils for a lighter crumb and subtle flavor.
ROASTING
Toss asparagus, broccoli, or zucchini before roasting for caramelized edges.
MAYONNAISE
Emulsify with egg yolk and lemon for a smooth, neutral mayonnaise base.
WHERE TO BUY
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House of Macadamias Macadamia Nut Oil, Extra Virgin, Cold-Pressed (16.9 fl oz)
This extra-virgin, cold-pressed macadamia oil delivers a higher monounsaturated-fat ratio than olive or avocado oil with a 0g-net-carb, seed-oil-free profile and a high smoke point, making it a keto community favorite (cited in Ruled.me's keto oil guide and Cast Iron Keto's macadamia oil review) for both high-heat cooking and finishing dishes.
Oils of Aloha Hawaii's Gold Macadamia Nut Cooking & Salad Oil (12.7 fl oz)
Made since 1988 on Oahu from macadamia nuts grown on the Big Island and expeller-pressed without chemical solvents, this plain, unflavored oil gives keto shoppers a Hawaiian-grown alternative to the more common Australian-sourced macadamia oils, with the same neutral, buttery flavor and 0g-carb profile suited to dressings and sautéing.