Is Macadamia Nut Milk Healthy? Nutrition Benefits + A Recipe

Macadamia nut milk is a plant-based, dairy-free alternative to cow's milk. The beverage is made, similar to other alt-milks, by blending soaked macadamia nuts and water, then straining the excess liquid. While macadamia milk is not as popular as oat or almond milk, it's a creamy replacement that works well in coffee drinks.  

"Macadamia nut milk is a great nondairy alternative to cow's milk for people who are lactose intolerant, vegan, or looking to explore dairy-free options," Maya Feller, M.S., R.D., CDN, says.

Compared to other nuts, macadamias are higher in fat1. However, registered dietitian Maggie Moon, M.S., R.D., says those are mostly monounsaturated fats2, which have been proved to reduce oxidative stress, insulin resistance, inflammation, and even signs of aging. Feller also says consuming fat from tree nuts can decrease total cholesterol3 and increase HDL levels (aka good cholesterol). 

Macadamia milk contains a wide range of essential vitamins and minerals, including calcium, thiamine, iron, B6, potassium, and manganese. "Store-bought macadamia nut milk may be fortified with vitamins and minerals to boost its nutritional profile," Moon says, "but may also have added sugars and fillers." 

"[Macadamia milk] is higher in healthy fats and manganese than most other nondairy nut milks," Moon says. Because it's higher in fat and lower in calories than almond milk, macadamia milk is the better option for anyone following a keto diet.

Both almond milk and macadamia milk can be fortified with vitamin D and calcium, making those nutritional components comparable to that of cow's milk. In terms of protein, though, cow's milk far surpasses both. 

"Macadamia nut milk is not a good source of protein," Feller says. "However, it supplies a nice array of vitamins and minerals." It's also naturally cholesterol-free, while cow's milk has about 12 mg5. 

Macadamia milk can be used in anything that calls for cow's milk or liquid dairy, Feller says. For example, cereal, oatmeal, smoothies as well as cooking and baking.