Macadamia nut milk is a plant-based milk alternative made by blending macadamia nuts and water. It has become a popular dairy-free option due to its creamy, rich taste and texture. But how many calories are actually in macadamia nut milk? Here is a detailed look at the calorie and nutrient content of different types of macadamia nut milk.
Calories in Homemade Macadamia Nut Milk
When making homemade macadamia nut milk, the calorie content can vary depending on the specific ingredients and ratios used. However, here are some general nutrition facts for homemade macadamia nut milk:
- 1 cup of homemade macadamia nut milk made with 2 tablespoons of macadamia nuts and water contains approximately:
- Calories: 100
- Fat: 10g
- Carbs: 2g
- Protein: 1g
So a single serving of homemade macadamia nut milk contains around 100 calories, most of which comes from the high fat content of the macadamia nuts. The calorie content comes primarily from macadamia nuts, which are high in healthy fats.
You can adjust the calorie content of homemade macadamia nut milk by altering the ratio of nuts to water:
- More nuts per serving = more calories and richer texture
- More water per serving = lower calories and thinner texture
But in general, homemade macadamia nut milk using just nuts and water is the lowest calorie option.
Calories in Store-Bought Macadamia Nut Milk
When it comes to store-bought, pre-made macadamia nut milk, the calories and nutrients can vary between brands and products. Here’s the nutrition breakdown for some popular options (1 cup):
| Macadamia Nut Milk Brand | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Califia Farms | 60 | 5g | 0g | 1g |
| Elmhurst | 130 | 12g | 5g | 1g |
| Malk | 60 | 5g | 0g | 1g |
As you can see, calories in store-bought macadamia nut milk can range from 60-130 per serving depending on factors like:
- Macadamia nut ratio – More nuts = more calories
- Added ingredients – Sweeteners, thickeners, and flavorings can increase calories
- Dilution – More diluted with water = lower calories
Some brands like Califia Farms and Malk use a more diluted ratio and minimal added ingredients. While brands like Elmhurst use a higher nut ratio and added sugars, resulting in higher calories.
Comparing Calories to Other Milk Options
Looking at the calorie content, a serving of macadamia nut milk generally has:
- More calories than almond milk or skim milk
- Similar calories to 2% milk
- Less calories than whole milk or most non-dairy creamers
Here’s a comparison of the calories per 1 cup of different milk varieties:
| Milk Type | Calories |
|---|---|
| Macadamia nut milk | 60-130 |
| Almond milk | 30-60 |
| Skim milk | 80 |
| 2% milk | 120 |
| Whole milk | 150 |
As you can see, macadamia nut milk tends to be higher in calories than low fat dairy milk or other plant-based options like almond milk. But it’s lower in calories compared to full fat dairy milk.
Macadamia Nut Milk Nutrition
Beyond calories, macadamia nut milk has an impressive nutritional profile thanks to the composition of macadamia nuts:
- Healthy fats – Rich in monounsaturated fatty acids like oleic acid
- Vitamins – Contains B vitamins, vitamin E, iron, and antioxidants
- Minerals – Provides magnesium, phosphorus, zinc, copper, and manganese
- Low carbs – Only 2-5g net carbs per serving
Macadamia nut milk made only with nuts and water contains no cholesterol, lactose, soy, artificial flavors, colors or preservatives.
The high monounsaturated fat content provides energy and helps keep you feeling full. The vitamins and minerals offer important micronutrients. And the low net carbs make it keto-friendly.
Uses for Macadamia Nut Milk
Macadamia nut milk can be used as a substitute for regular dairy milk in many applications thanks to its light consistency, mild nutty flavor, and creamy texture:
- Cereal – Pour it over your favorite cold or hot cereal
- Coffee – Adds richness without overpowering flavor
- Baked goods – Use for cakes, cookies, muffins, etc
- Smoothies – Blends well and adds healthy fats
- Overnight oats
- Pancakes or waffles
- Pure drinking
Macadamia nut milk works especially well in recipes where you want extra creaminess without a strong nutty flavor. And it can be used as a dairy or soy milk substitute by those with intolerances or allergies.
Potential Downsides of Macadamia Nut Milk
Despite the many benefits, there are a few potential downsides to consider with macadamia nut milk:
- Allergies – Contains tree nuts, avoid if you have a nut allergy
- Added sugar – Some brands add sugar, which increases calories
- Environmental impact – Takes significant water to grow macadamia nuts
- Price – Can be more expensive than some plant and dairy milk options
- Lower protein – Typically only 1g protein per serving
Overall macadamia nut milk can be enjoyed in moderation as part of a healthy, balanced diet for most people. But those with nut allergies or looking to limit added sugars may want to opt for a different milk variety.
Homemade vs Store-Bought
When choosing between homemade and store-bought macadamia nut milk, there are some pros and cons for each:
Homemade
- Pros – Full control over ingredients, avoid added sugars, preservatives or thickeners, adjust creamy texture
- Cons – More time consuming to make, doesn’t keep as long, need to buy macadamia nuts in bulk
Store-bought
- Pros – Convenient, consistent results, longer shelf life, fortified with vitamins and minerals
- Cons – Added ingredients, higher price, less control over taste and texture
Ultimately it depends on your priorities in terms of convenience, ingredients, and taste preference. Both options provide the benefits of macadamia nut milk with some key differences.
How to Make Your Own Macadamia Nut Milk
Making homemade macadamia nut milk takes just a few simple steps:
- Soak 1 cup raw macadamia nuts in water overnight or for at least 4 hours. This softens the nuts and makes blending easier.
- Drain and rinse the soaked nuts well.
- Add nuts and 3-4 cups of fresh water to a high speed blender. Adjust water to reach desired consistency.
- Blend on high until the mixture is smooth and creamy, about 1-2 minutes.
- Strain the milk through a nut milk bag, cheesecloth or fine mesh strainer to remove any solids.
- Store the finished milk in an airtight container in the refrigerator for up to 4-5 days.
- Shake or stir well before using, as separation can occur.
Be sure to thoroughly clean your blender between batches to prevent contamination. And you can add a touch of vanilla, cinnamon, dates, or other mix-ins to customize the flavor.
Making your own allows you to control the ratio of nuts to water and customize it to your preferred consistency, taste, and calorie needs.
Buying the Best Store-Bought
If opting for store-bought macadamia nut milk, look for a brand that:
- Contains only macadamia nuts and water in the ingredients
- Doesn’t have added sugars or unnecessary thickeners and stabilizers
- Is unsweetened and unflavored for versatility
- Is packaged in BPA-free, non-toxic containers if buying Tetra Pak style cartons
- Has certifications like USDA Organic, non-GMO, etc if those are priorities for you
Carefully read nutrition labels and ingredient lists to compare and find one that fits your preferences and diet. And be sure to store it in the refrigerator after opening.
Is Macadamia Nut Milk Healthy?
Overall, macadamia nut milk can be a healthy dairy milk alternative when enjoyed in moderation as part of balanced nutrition plan. The key advantages are:
- Nutritious – Good source of healthy fats, vitamins, minerals
- Lower in sugar – Less naturally occurring sugar than dairy milk
- Lactose-free – Suitable for those with lactose intolerance
- Dairy-free – No dairy allergens
- Low carb – Works for low carb or keto diets
- Creamy texture
- Mild flavor
As long as you are not allergic to tree nuts, macadamia nut milk can be a great occasional substitute for regular dairy milk for increased nutritional benefits.
Potential Health Benefits
Some of the potential health benefits associated with drinking macadamia nut milk in moderation include:
- Heart health – The monounsaturated fats may improve cholesterol and lower heart disease risk.
- Blood sugar control – Results in less of a blood sugar spike compared to dairy milk.
- Digestion – Easier to digest than dairy milk for those with sensitivities.
- Strong bones – Provides calcium, phosphorus, magnesium for bone health.
- Weight management – High fat and protein content can help you feel fuller.
- Skin health – Vitamin E acts as an antioxidant to fight skin damage.
Keep in mind nutrition research on macadamia nut milk specifically is still emerging. But the nutritional profile suggests it can fit into a balanced diet.
Risks and Side Effects
Macadamia nut milk is generally well tolerated with minimal risk when consumed in normal food amounts. But there are some potential side effects to be aware of:
- Allergic reactions – Those with tree nut allergies should avoid.
- Gastrointestinal discomfort – Some may experience bloating, gas or upset stomach.
- High omega-6 content – May promote inflammation if consumed excessively.
- Too much fat – Can cause diarrhea, cramps or nausea if over-consumed.
As with any food, moderation and variety in your diet is key. Speak with a health professional if you experience any persistent or severe side effects after drinking macadamia nut milk.
Conclusion
Macadamia nut milk can be a tasty, nutritious dairy-free milk option when used in moderation. Homemade versions contain around 100 calories per serving, while store-bought ranges from 60-130 calories depending on ingredients. It provides a good amount of healthy fats, vitamins, and minerals compared to other milk alternatives. But be mindful of any added sugars or unnecessary additives in some brands. Overall, macadamia nut milk can be incorporated into a balanced diet for most people looking to reduce dairy consumption or get additional nutritional benefits. But listen to your own body and discontinue use if you experience any negative side effects.
