Almond Milk vs Coconut Milk: What is Healthier?

November 25, 2025 •

3 min read

According to a 2024 report, plant-based milk sales, including almond and coconut milk, continue to grow as more consumers seek dairy-free alternatives. For many, the choice comes down to which option is healthier, almond milk or coconut milk. This article explores the nutritional profiles, benefits, and best uses for each to help you make an informed decision.

Quick Summary

Comparing almond milk and coconut milk reveals significant differences in calories, fat content, and nutritional benefits. Almond milk is generally lower in calories and fat, while coconut milk is creamier and higher in saturated fats known as MCTs. Both offer distinct advantages depending on dietary goals, flavor preference, and culinary application.

Key Points

Nutritional Differences: Almond milk is low in calories and fat, while coconut milk is higher in saturated fat (MCTs) and has a richer texture.
Almond Milk for Weight Management: Due to its lower calorie count, unsweetened almond milk is ideal for calorie-conscious diets.
Coconut Milk for Keto Diets: The higher fat content and MCTs in coconut milk make it a suitable choice for those on ketogenic diets.
Fortification is Key: Check labels for fortification, as many brands add important nutrients like calcium and vitamin D, especially to almond milk.
Culinary Versatility: Almond milk is best for light dishes and beverages, while coconut milk is perfect for rich curries, sauces, and desserts.
Consider Allergies: Almond milk is made from tree nuts and should be avoided by those with nut allergies, while coconut allergies are less common.

Comparing the Nutritional Profiles

While both almond milk and coconut milk are popular dairy-free alternatives, their nutritional compositions differ significantly. Unsweetened versions are best for comparing health benefits, as sweetened varieties can contain added sugars that alter their nutritional value.

Key Differences:

Calories: Unsweetened almond milk is typically very low in calories, often ranging from 30 to 40 kcal per cup. Unsweetened coconut milk (from a carton, not the thick canned variety) is slightly higher, around 76 kcal per cup.
Fat: Coconut milk is higher in fat, particularly saturated fat, containing about 5g per cup, including beneficial Medium-Chain Triglycerides (MCTs). Almond milk contains less fat, around 2.5g per cup, mostly from healthy unsaturated fats.
Protein: Neither milk is a significant source of protein. Almond milk provides a small amount, roughly 1g per cup, while coconut milk contains less than 1g.
Vitamins and Minerals: Commercial brands of both milks are often fortified. Almond milk is commonly fortified with calcium and vitamin E, an antioxidant. Coconut milk can also be fortified with calcium and vitamin D but naturally contains minerals like manganese and copper.

Almond Milk: The Low-Calorie Choice

Almond milk is made by blending almonds and water, and is known for its thin consistency and mild, nutty flavor.

Health benefits of almond milk:

Low in calories: Unsweetened almond milk is a great choice for those on a calorie-controlled diet.
Rich in Vitamin E: Almond milk contains a high amount of vitamin E, a potent antioxidant that supports skin health and strengthens the immune system.
Often Fortified: Many brands are fortified with calcium and vitamin D, which are essential for strong bones and overall health, especially for those avoiding dairy.
Heart-Healthy Fats: Its primary fat source is heart-healthy unsaturated fats.

Best uses for almond milk:

Coffee and tea
Cereals
Smoothies, where a mild nutty flavor is desired
Baking light cakes and muffins

Coconut Milk: The Creamier, Richer Option

Coconut milk is made from the white flesh of mature coconuts and water. It has a richer, creamier texture and a distinct tropical flavor.

Health benefits of coconut milk:

Contains MCTs: The saturated fats in coconut milk are mainly Medium-Chain Triglycerides, which are quickly absorbed for energy and may promote feelings of fullness.
Supports Digestive Health: It is a source of fiber and contains compounds that can aid in digestion.
Rich in Minerals: Coconut milk provides minerals like manganese, copper, and magnesium, which are important for energy metabolism and bone health.
Can be more satiating: The higher fat content can lead to increased satiety, which can help with appetite control.

Best uses for coconut milk:

Creamy curries and sauces
Soups and stews
Rich desserts and custards
Tropical smoothies and cocktails

Comparison Table: Almond Milk vs. Coconut Milk (Unsweetened)


Feature	Almond Milk	Coconut Milk
Calories	Low (approx. 30–40 kcal per cup)	Higher (approx. 76 kcal per cup)
Fat	Low, mostly unsaturated fats	Higher, includes saturated MCTs
Protein	~1g per cup	<1g per cup
Texture	Thin and watery	Creamy and rich
Flavor	Mild, nutty	Pronounced, tropical
Key Benefits	Low-calorie, Vitamin E-rich, heart-healthy fats	Contains MCTs for energy, minerals like manganese
Best For	Light smoothies, coffee, cereal, weight management	Creamy curries, sauces, desserts, keto diets

Which is right for you? A conclusion

The choice between almond milk and coconut milk ultimately depends on your individual health goals, dietary needs, and flavor preferences. There is no single answer to what is healthier, as each offers unique benefits.

Choose almond milk if: You are watching your calorie intake, prefer a low-fat and low-carb option, want a mild flavor that won't overpower other ingredients, or are specifically seeking antioxidant benefits from vitamin E.
Choose coconut milk if: You are following a ketogenic or higher-fat diet, need a richer and creamier texture for cooking or desserts, enjoy a tropical flavor, or want the quick energy source provided by MCTs.

Both milk alternatives are great for those with lactose intolerance and can provide beneficial nutrients, especially when fortified. Always opt for the unsweetened versions to avoid unnecessary added sugars, and read the nutritional label to ensure fortification with essential nutrients like calcium and vitamin D. Ultimately, a balanced diet can include both, depending on the dish or your specific dietary goals.

For more detailed nutritional information and sourcing practices, you can refer to authoritative resources from organizations like the Food and Drug Administration (FDA).

Frequently Asked Questions

Unsweetened almond milk has significantly fewer calories, typically around 30-40 kcal per cup, compared to unsweetened coconut milk, which is around 76 kcal per cup.

Almond milk is often considered better for weight loss due to its lower calorie and fat content. However, coconut milk's MCTs can promote fullness, which may also aid in appetite control.

Coconut milk has a higher amount of saturated fat, primarily in the form of Medium-Chain Triglycerides (MCTs), compared to almond milk, which contains mostly unsaturated fats.

Coconut milk is known for its rich, creamy texture, especially the canned varieties, while almond milk has a much lighter and thinner consistency.

Both milks are not naturally high in calcium. However, most commercial versions are fortified with calcium to levels similar to dairy milk. It is important to check the nutritional label for fortification.

No, their distinct flavors and textures make them suitable for different culinary applications. Almond milk is better for lighter dishes and coffee, while coconut milk is ideal for creamy curries, sauces, and rich desserts.

Coconut milk generally requires less water to produce than almond milk, whose cultivation is water-intensive. However, coconut production has its own environmental concerns, such as deforestation.