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Is Macadamia Milk Good for You? Benefits, Calories, and More

In this article, we will examine in detail what macadamia milk is, its nutrition table, health effects, preparation, side effects, shelf life, and sustainability.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on December 19, 2022.

When we think of plant-based milk, the first products that might come to mind are soy milk, oat milk, and almond milk.

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.

In this article, we will examine in detail what macadamia milk is, its nutrition table, health effects, preparation, side effects, shelf life, and sustainability.

Macadamia Milk Nutritional Info and Calories

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. Read our pea milk and macadamia milk comparison for more details.

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.

240 ml (8 oz) unsweetened macadamia milk contains the following nutrients, according to the USDA (U.S. Department of Agriculture) food data center:

Energy: 50.4 kcal
Protein: 1 g
Total lipid (fat): 4.99 g
Carbohydrate: 1 g
Fiber: 0.96 g
Sugars: 0 g
Calcium: 451 mg
Iron: 0.36 g
Sodium: 96 mg
Vitamin B-12: 3 µg
Vitamin A: 499 IU
Vitamin D: 101 IU
Cholesterol: 0 mg

The calcium content of macadamia milk is 50% higher than cow’s milk and can meet 45% of the daily requirement.

The B-12 content of commercial forms corresponds to 50% of the daily requirement.

Vitamin D provides 25% of the daily requirement.

It is rich in vitamin A and meets 10% of the daily need.

The only negative content of macadamia milk is the amount of added sugar. You should make sure that you check the label of the milk you buy well.

It should also be noted that homemade macadamia milk will be deprived of fortification and will not provide the promised calcium, B-12, and vitamin D.

Potential Macadamia Milk Health Benefits

Due to its composition, macadamia milk offers some health advantages.

It’s Dairy-Free

Some people choose not to consume dairy milk for a number of different reasons, including those that have to do with their religion, the environment, their health, and even lifestyle choices including veganism.

Since macadamia nuts are a plant-based food, macadamia milk does not include any dairy ingredients and is therefore appropriate for vegans to consume.

It is suitable for the majority of people who prefer to limit their dairy consumption or who are forced to do so.

It’s Lactose-Free

Lactose is a type of sugar that is produced naturally in milk and other dairy products that are made from dairy milk. Lactase, a naturally occurring enzyme, breaks down lactose into galactose and glucose.

Lactose intolerance is a condition that can affect individuals whose bodies can not manufacture sufficient amounts of the enzyme lactase.

It’s possible that these people can’t efficiently digest or absorb lactose in their diet.

Macadamia milk is lactose-free because it’s not dairy. Because of this, it is an ideal alternative for people who are unable to digest lactose, as it does not contain any lactose.

It Contains Healthy Fats

The feature that makes macadamia milk low-carb is due to the fat content of the macadamia nut.

The vast majority of these fats are monounsaturated fatty acids (MUFAs). MUFAs, are found in plant foods and have been shown to reduce levels of LDL, sometimes known as “bad” cholesterol.

It Can Support the Heart Health

Lower risk of cardiovascular disease and improved cardiovascular health have been linked to higher consumption of MUFAs.

Both reduced cholesterol levels and blood pressure are beneficial to the heart, and one way to achieve these benefits is by eating a diet that is rich in monounsaturated fatty acids (MUFAs).

The occurrence of these events was shown to be lower among those who had a Mediterranean diet that was enhanced with nuts or extra-virgin olive oil, as compared to people who consumed a diet that was low in fat, according to the research that was conducted.

Additionally, research that is focused on the consumption of macadamia nuts discovered data that suggested eating these nuts could reduce cholesterol levels.

It has Anti-Inflammatory Properties

Flavonoids are a class of antioxidants that have been shown to lower levels of inflammation throughout the body, and that in turn assist to protect against a wide range of chronic illnesses.

Macadamia nuts and milk contain flavonoids. However, since most of the macadamia nuts will be separated into milk production, the anti-inflammatory effect will be less than eating the nut itself.

How Is Macadamia Milk Made?

Macadamia milk is produced in the same way as the vast majority of other plant-based milk:

  1. First, raw macadamia nuts are soaked in water.
  2. Then the water is replaced with fresh water and passed through the blender.
  3. What remains after straining is your macadamia milk.

In addition to these two materials, different materials can be added, for example:

  • Salt
  • Date
  • Vanilla
  • Cocoa

Commercial forms are usually vegan and free of additives and GMOs.

Still, it’s always helpful to read the label. Especially the forms containing added sugar are common.

Does Macadamia Milk Go Bad?

Yes, macadamia milk does have the potential to spoil if it is not kept in the appropriate conditions or consumed before the appropriate expiration dates.

How Long Does Macadamia Milk Last

Macadamia milk that is shelf-stable and can be obtained in your store will have an expiration date and a “best before” date printed on the packaging. It is recommended to consume before this date.

Macadamia milk that is purchased from a store and stored in the refrigerator at your local supermarket always will come with an expiration date.

Please make a mental note of this, since it is more stringent and shorter than an expiration date that is often included on shelf-stable milk.

How Long is Macadamia Milk Good for After Opening

Whether shelf-stable or refrigerated, macadamia milk is recommended to be consumed within 7-10 days of opening.

It should be kept refrigerated during this period, and shaken before each consumption. If there is a texture or odor disorder, it should not be consumed.

Homemade macadamia milk has a shorter consumption time. It is recommended to be consumed within 3-5 days.

Macadamia Milk Side Effects

Tree nuts are one of the groups that cause the most allergic reactions, and macadamia nuts are also included in this group.

Often those who are allergic to other tree nuts will also have a reaction to macadamia nuts.

So if you are allergic to tree nuts, you may need to eliminate the macadamia nut and its derived products.

Or you may just develop a reaction to macadamia nuts. In this case, it is not recommended to consume macadamia milk.

Macadamia Milk Sustainability

When compared to almond milk and dairy milk, the cultivation and production of macadamia milk need a substantial amount less water.

However, locations like Hawaii, Australia, and other tropical areas, which are frequent places for macadamia nut cultivation, have been dealing with severe shortages of water and other weather patterns difficulties in recent years.

If pesticides are not used, macadamia nuts are regarded as having a fairly sustainable impact on the environment owing to the fact that they do less harm to the water, soil, land, air, and forests than other nut crops.


Macadamia milk is a plant-based milk substitute that has recently gained popularity among consumers.

Despite its low carbohydrate and calorie content, it has a creamy texture and is considered more satisfying. It is also considered suitable for ketogenic diets.

Thanks to its composition, it offers many health benefits, including supporting heart health. It’s also GMO-free, gluten-free, lactose-free, and dairy-free.

Macadamia nuts and water are the two main ingredients. Added sugar is commonly found in commercial forms. Macadamia milk does not require additives, so you can access milk with clean ingredients by checking the labels.

Nut allergies are quite common. If you have a nut allergy, it is not recommended to consume macadamia milk. It is important to consult your doctor in case of a side effect.

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  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

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