Health, Longevity & Biohacking

Macadamia Nuts Uniquely Contain Omega-7 Fat and Extremely Low Omega-6 Levels

Name: Macadamia Nuts Uniquely Contain Omega-7 Fat and Extremely Low Omega-6 Levels
Uploaded: 2026-05-10T14:00:00+00:00
Description: Unlike other nuts that contain problematic levels of omega-6 fatty acids, macadamia nuts contain only 0.368 grams of omega-6 per ounce—dramatically lower than almonds, walnuts, and pecans. The presenter explains macadamias are high in a unique fat called omega-7 palmitoleic acid and can be consumed in large quantities without disrupting the body's critical omega-3 to omega-6 balance.

Thomas DeLauer · Which NUTS Top the Charts with Healthy FATS? · May 10, 2026

Thomas DeLauer

Which NUTS Top the Charts with Healthy FATS?

"0.06 omega-3s. Sounds low, right? Well, guess how much omega-6 is? 0.368. It is super low in omega-3s and super low in omega-6s."

Unlike other nuts that contain problematic levels of omega-6 fatty acids, macadamia nuts contain only 0.368 grams of omega-6 per ounce—dramatically lower than almonds, walnuts, and pecans. The presenter explains macadamias are high in a unique fat called omega-7 palmitoleic acid and can be consumed in large quantities without disrupting the body's critical omega-3 to omega-6 balance.

About this episode

In this solo educational video, nutrition expert Thomas DeLauer conducts a field investigation at Trader Joe's to analyze the omega-3 and omega-6 fatty acid profiles of common nuts, revealing surprising findings that contradict mainstream nutritional advice. DeLauer explains that omega-3s and omega-6s compete for the same enzyme in the body, making their ratio more important than absolute amounts. His analysis reveals macadamia nuts as the clear winner for keto and low-carb diets due to their uniquely low omega-6 content of just 0.368 grams per ounce and presence of omega-7 palmitoleic acid. Pine nuts emerge as the worst offender with 9.4 grams of omega-6 versus only 0.05 grams of omega-3, creating a nearly 200-to-1 inflammatory ratio. Even walnuts, despite being the highest in omega-3s at 2.5 grams per ounce, contain over 10 grams of omega-6, resulting in a problematic ratio. DeLauer cautions against the keto community's overreliance on almond flour and cashew products, noting almonds contain zero omega-3s and 3.5 grams of omega-6 per ounce, while cashews are both high-carb and high in phytic acid. He recommends hazelnut flour as the best baking alternative and suggests combining macadamia nuts with pili nuts, which provide balanced saturated fats. Throughout the presentation, DeLauer emphasizes that omega-6 fatty acids trigger type 2 prostaglandins that cause inflammation, while omega-3s trigger type 1 and 3 prostaglandins that block inflammation.

Key takeaways

Pine nuts contain 9.4 grams omega-6 to only 0.05 grams omega-3 per ounce, creating one of the worst inflammatory ratios among common nuts.
Macadamia nuts uniquely contain only 0.368 grams omega-6 per ounce and high levels of omega-7 palmitoleic acid, making them ideal for keto diets.
Walnuts deliver over 10 grams omega-6 per ounce despite having the highest omega-3 content at 2.5 grams, requiring portion control.
Almonds contain zero omega-3s and 3.5 grams omega-6 per ounce, making almond flour overuse problematic in keto baking.
Omega-6 fatty acids trigger type 2 prostaglandins causing inflammation while omega-3s trigger type 1 and 3 prostaglandins that block inflammation.
Hazelnut flour recommended as best baking alternative due to lower phytic acid content and better mechanical properties than almond or cashew flour.
Pili nuts provide unique benefit with equal omega-3 to omega-6 ratio and most fat coming from healthy saturated palmitic acid.