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Macadamia Milk vs Oat Milk: Which Is Best?

Trying to decide between macadamia milk and oat milk? Both popular dairy alternatives have their pros and cons. Read on to discover which one is better for you.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on December 13, 2022.

In this article, we are going to compare macadamia milk and oat milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how macadamia and oat milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both macadamia and oat milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what macadamia and oat drinks are, how they are produced, and finally how they compare in various ways.

What is Macadamia Milk and How It’s Made?

Macadamia milk is another plant-based milk product that has gained popularity in recent years and is appreciated by many individuals.

Sugar-free versions are low-calorie, low-carb, and gluten-free.

It’s also loaded with a host of properties, such as it can support your vitamin D intake, its calcium content is even higher than cow’s milk, and it’s non-GMO.

Unsweetened macadamia milk is keto-friendly. It is one of the milk with the lowest carbohydrate content of all plant milk.

Along with unsweetened pea milk, they contain less than 1 gram of carbohydrates and no sugar at all.

Instead, they’re rich in heart-friendly healthy fats thanks to the composition of macadamia nuts. However, it is worth noting that since they are made into milk, they contain less than 4% macadamia and mostly contain water.

What is Oat Milk and How It’s Made?

Oat milk is one of the plant-based milks that is gaining popularity at the fastest pace.

It is naturally lactose-free and nut-free, but there are also gluten-free oat milk products, produced from gluten-free oats, and these products are suitable for people who have celiac disease or are gluten sensitive.

Although oats do not contain gluten by nature, the major source of exposure to gluten is cross-contamination caused by the wheat processing equipment.

Oat milk is a very popular choice for coffee, and many ‘barista’ plant-based milks are actually based on oat milk.

It is naturally higher in carbs than most other plant-based milks, so you should always try to choose products without added sugar, as it is already a relatively sweet drink.

Due to its creamy texture it’s often used in different dishes, such as curries, and is also available in its flavored versions. Oat yogurts are also available.

Similarly to other similar products, most oat milk products are fortified with different vitamins and minerals, most commonly with vitamins B-12 and D, as well as calcium.

Macadamia vs Oat Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between macadamia milk and oat milk based on nutritional information provided by USDA.


Plant-based milks mostly consist of water, and macadamia and oat milks are no exceptions.

3.5 oz or 100 g of macadamia milk contains 21 calories, and consists mostly of fat (2.08 g), followed by protein (0.42 g) and carbs (0.42 g).

Speaking of oat milk, the same amount contains 48 calories, and consists mostly of carbs (5.1 g), followed by fat (2.75 g) and protein (0.8 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of macadamia milk to the same amount of oat milk.


Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

When it comes to dietary fiber, oat milk is a better choice. It contains 0.75 g per 3.5oz (100g), while macadamia milk is lower in dietary fiber with 0.4 g.

Macadamia MilkOat Milk
Energy21 kcal48 kcal
Total Fat2.08 g2.75 g
Carbs0.42 g5.1 g
Fiber0.4 g0.75 g
Sugars0 g2.32 g
Protein0.42 g0.8 g


What about micronutrients (vitamins and minerals) in macadamia and oat milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

Vitamin B-121.25 mcg0.51 mcg
Calcium188 mg148 mg
Vitamin D42 IU (1.7 mcg)68 IU (1.7 mcg)
Iron0.15 mg0.26 mg
Magnesium0 mg5.9 mg
Phosphorus0 mg89 mg
Potassium0 mg148 mg
Vitamin A62.4 mcg85 mcg
Sodium188 mg42 mg

Weight Loss

If you’re trying to lose weight, you probably want to know whether macadamia or oat milk is better for you.

With 48 calories per 3.5 oz (100 g), oat milk is higher in calories than macadamia milk which contains 21 calories.

Macadamia vs Oat Milk Taste and Uses

Macadamia milk has a perfect balance of flavor and texture. It is creamy, sweet, and slightly nutty.

Many people may get a vanilla-like aftertaste when using it.

Macadamia milk is the perfect plant-based milk choice for coffee and chai.

It pairs well with both hot and cold drinks. It goes well with iced tea and hot chocolate. Macadamia milk can be poured over any breakfast cereal or used as a base for vegan ice-creams.

You can use macadamia milk as an ingredient when baking cakes and bread. You can also use it to complement vegetable curries.

Some people find oat milk preferable to almond milk because of its creamy consistency, classical oat aftertaste, and hint of sweetness. It is without a doubt the best alternative to nut-based milk.

Oat milk has high nutrient density. It can also promote satiety after consumption because of its high protein and fiber content.

Oat milk makes the best creamer for coffee and tea due to its consistency and texture.

Additionally, it is the finest plant-based option for baking due to its perfect viscosity. Its slight oaty flavor can complement your cakes, brownies, and muffins.

You can also use unsweetened oat milk for making soups and puddings. Oat milk can maintain the consistency and enhance the taste of your broccoli, squash, or tomato soups. Oat milk can add creaminess to your mashed potatoes recipes.

If you have allergies, make sure that you read about nut and gluten-free labels when buying commercial oat milk.


Macadamia milk and oat milk are both plant-based, non-dairy beverages, suitable for vegans.

Macadamia milk and oat milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including macadamia and oat milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Macadamia Milk and Oat Milk.

Did you know that we’ve compared all nine most popular plant-based beverages? Check out our plant-based comparison page.

Other Macadamia Milk Comparisons

Other Oat Milk Comparisons

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