Are coconut milk lattes healthy?

October 14, 2025 •

4 min read

With the rise of plant-based diets, coconut milk lattes have become a popular coffee shop staple, but their nutritional value can vary dramatically based on the ingredients used. Are coconut milk lattes healthy, or are they a high-fat, high-sugar indulgence in disguise? The answer depends heavily on the preparation and type of coconut milk used.

Quick Summary

The healthiness of coconut milk lattes hinges on ingredients, especially fat and sugar content. While coconut milk contains beneficial MCTs, it is high in saturated fat and calories. Store-bought lattes often contain excessive added sugars and additives, which can offset health benefits. Homemade versions offer better control over nutrition.

Key Points

Fat vs. Sugar Impact: The biggest nutritional factors in a coconut milk latte are the amount of saturated fat from the coconut milk and the quantity of added sugar, especially in commercial versions.
Choose Your Milk Wisely: For a lower-calorie, lower-fat option, use unsweetened carton coconut milk beverage instead of high-fat canned versions, and check labels for added sweeteners.
Mindful of Saturated Fat: While coconut's MCTs may offer benefits, the high saturated fat content raises LDL ("bad") cholesterol, a point of caution from heart health experts.
Homemade is Healthiest: Making your latte at home allows you to control the ingredients, avoiding excessive added sugars, emulsifiers, and potentially harmful can linings like BPA.
Additives and Digestion: Be aware that gums and emulsifiers used to thicken some store-bought coconut milks can cause digestive issues like bloating or gas in sensitive individuals.

Decoding the Coconut Milk Latte

For many, a coconut milk latte is a flavorful, dairy-free alternative to a traditional milk-based coffee. However, the term "coconut milk latte" can refer to a wide spectrum of beverages, from a simple mix of espresso and unsweetened milk to a sugary, flavor-enhanced creation. Understanding the different components is key to assessing its true nutritional profile.

The Nutritional Breakdown of Coconut Milk

Coconut milk is made from the white flesh of mature coconuts and water. It is important to distinguish between the types, as their nutritional content varies significantly.

Canned Full-Fat Coconut Milk: Used for cooking, this version is very high in calories and saturated fat, with about 552 calories and 57 grams of fat per cup. About 93% of the calories come from fat, primarily Medium-Chain Triglycerides (MCTs) like lauric acid.
Canned Light Coconut Milk: A watered-down version of full-fat coconut milk, it contains fewer calories and less fat but can sometimes have a less rich taste and texture.
Carton Coconut Milk Beverage: Found in the refrigerated section, this is a diluted version of coconut milk designed for drinking. It is much lower in calories and fat than its canned counterpart and is often fortified with vitamins and minerals like calcium and vitamin D to mimic dairy milk.

The Role of Medium-Chain Triglycerides (MCTs)

Much of the health buzz surrounding coconut milk is attributed to its high MCT content. Unlike longer-chain fats, MCTs are quickly absorbed and metabolized by the liver, where they can be used for energy. Some research suggests MCTs may boost metabolism, increase feelings of fullness, and even aid weight loss.

However, it's crucial to note that the MCT-based research often uses highly concentrated MCT oil, not the lauric acid that is the predominant fatty acid in coconut milk. Some studies show that coconut oil raises both LDL ("bad") and HDL ("good") cholesterol levels, and the American Heart Association (AHA) recommends replacing saturated fats with unsaturated fats. The overall effect on heart health is still under debate.

Hidden Sugars and Additives

Many commercially prepared coconut milk lattes, particularly those from chain coffee shops, contain significant amounts of added sugar from syrups or sweetened milk bases. Some store-bought coconut milk beverages also include added sugars and various additives to improve texture and shelf life. These additives, like gums and emulsifiers, can cause digestive issues such as bloating and gas in some individuals. Always check the ingredients list for added sugars, thickeners, and preservatives.

Comparison of Latte Milk Options


Feature	Full-Fat Coconut Milk Latte	Carton Coconut Milk Latte	Oat Milk Latte	Dairy Milk Latte
Calories	Very High	Low to Medium	Medium to High	Medium to High
Saturated Fat	Very High	Low	Low to Medium	Medium
Sugar	Varies (depends on added syrups)	Varies (check for added sugar)	Varies (can be high if sweetened)	Naturally occurring lactose; check for added sugar
Protein	Low	Low	Medium to High	High
Calcium	Low (unless fortified)	High (fortified)	High (fortified)	High
Lactose	Lactose-free	Lactose-free	Lactose-free	Contains lactose
Creaminess	Very High	Low	High	High

Potential Health Benefits and Risks

Benefits:

Dairy-free and Lactose-free: Excellent for individuals with lactose intolerance or a dairy allergy.
Rich Flavor: Provides a rich, creamy texture and distinct tropical flavor.
Contains MCTs: May offer metabolic benefits, though the fat is primarily saturated.
Antioxidants and Nutrients: Some varieties contain phenolic compounds with antioxidant properties and provide minerals like manganese and copper.

Risks:

High in Saturated Fat: Excessive consumption may raise cholesterol levels, a concern highlighted by organizations like the American Heart Association.
High Calories: Full-fat versions, particularly in lattes with added sweeteners, can contribute to weight gain.
Added Sugars: Commercial lattes and some carton milks often contain unnecessary added sugars.
Additives: Emulsifiers and gums in some products can cause digestive distress.
BPA Concerns: Canned coconut milk has shown higher levels of BPA migration than other products. Opt for BPA-free packaging or carton versions.

How to Make a Healthy Coconut Milk Latte

For those who enjoy the flavor but are concerned about the health risks, a homemade version is the best solution. For a simple recipe, follow these steps:

Start with Unsweetened Coconut Milk: Use an unsweetened carton coconut milk beverage for lower calories and fat, or a smaller amount of full-fat canned milk for a richer taste.
Brew Your Coffee: Use a high-quality espresso or strong-brewed coffee as your base.
Heat and Froth: Warm the milk gently. For a hot latte, use a handheld frother or a whisk to create foam. For an iced latte, shake the milk vigorously in a sealed jar.
Skip the Sugar: Avoid store-bought syrups. Use a small amount of a natural sweetener like maple syrup, honey, or a sugar-free alternative if needed.
Add Flavor Naturally: Enhance the flavor with spices like cinnamon or nutmeg instead of sugary syrups.

Conclusion: The Verdict on Coconut Milk Lattes

Are coconut milk lattes healthy? The answer isn't a simple yes or no. The healthiness depends heavily on the type of coconut milk used, the amount of added sugar, and overall portion size. While coconut milk offers a dairy-free option with some nutritional benefits like MCTs, its high saturated fat content, especially in full-fat and commercial sweetened versions, can be a concern, particularly for heart health. By opting for unsweetened carton milk and controlling added sugars, a homemade coconut milk latte can be a healthy and satisfying treat. Moderation is key to enjoying this beverage without compromising your nutritional goals.

Frequently Asked Questions

It depends. A latte made with unsweetened carton coconut milk can be lower in calories and fat than a whole milk latte. However, a full-fat canned coconut milk latte can be much higher in calories and saturated fat, while providing significantly less protein and calcium unless fortified.

To reduce calories, use an unsweetened carton coconut milk beverage instead of canned full-fat milk. Also, avoid adding sugar or flavored syrups, which can dramatically increase calorie count.

Yes, coconut milk can sometimes curdle in highly acidic or very hot coffee. To prevent this, allow the coffee to cool slightly before adding the milk, or use a barista-specific coconut milk designed for better stability.

The FDA classifies coconut as a tree nut for labeling purposes, but it is botanically a fruit. While coconut allergies are rare, they can occur. Most people with tree nut allergies can safely consume coconut, but those with a known allergy should consult their doctor.

Many commercial coffee shops use sweetened coconut milk beverages or add sugary flavored syrups to their lattes. This drastically increases the sugar and calorie content, so it is important to specify unsweetened milk and no syrups.

MCTs are a type of fat that can be rapidly converted into energy by the liver, potentially boosting metabolism and increasing satiety. However, the primary MCT in coconut milk, lauric acid, behaves differently than pure MCT oil.

Many commercial coconut milks contain additives like gums (e.g., guar gum, xanthan gum) and emulsifiers (e.g., carrageenan) to maintain a creamy texture. For sensitive individuals, these additives can cause digestive issues like bloating. Look for products with simple ingredients: coconut and water.