Can you drink unsweetened coconut milk every day? A balanced guide

November 18, 2025 •

4 min read

As a popular dairy-free alternative, unsweetened coconut milk offers a creamy texture and unique flavor. Many are curious, however, about the health implications of whether you can drink unsweetened coconut milk every day and still maintain a balanced diet.

Quick Summary

This guide explores the pros and cons of incorporating unsweetened coconut milk into your daily routine, detailing its nutritional profile and potential effects.

Key Points

Moderation is Key: Drinking one cup of unsweetened carton coconut milk per day is considered safe for most healthy individuals.
Carton vs. Canned: Opt for the diluted carton version for daily drinking, as canned coconut milk is high in fat and calories, making it unsuitable for regular consumption.
MCTs for Energy: The MCTs in coconut milk can provide a quick energy source and may help with weight management by increasing satiety.
Low in Protein: Unsweetened coconut milk is not a significant source of protein, so it should be paired with other protein-rich foods to ensure a balanced diet.
Check for Fortification: Many commercial brands fortify their milk with calcium, vitamin D, and B12, but it is important to check the nutrition label.
Be Mindful of Saturated Fat: While the fat is different from animal fats, coconut milk is still high in saturated fat, requiring moderation, especially for those with heart health concerns.

Is Unsweetened Coconut Milk Safe for Daily Consumption?

When consumed in moderation and as part of a balanced diet, drinking unsweetened coconut milk every day can be perfectly safe for most individuals. It is a popular choice for those with lactose intolerance, dairy allergies, or anyone following a vegan or plant-based diet. However, understanding the different types of coconut milk and being mindful of its specific nutritional composition is key. Unsweetened coconut milk sold in cartons is typically much more diluted and lower in fat and calories than the richer, thicker canned version used for cooking.

The Important Difference Between Carton and Canned

Cartoned Coconut Milk: Often fortified with essential nutrients like calcium, vitamin D, and B12, this version is intended as a beverage and is lower in fat and calories.
Canned Coconut Milk: This is much more concentrated, higher in fat and calories, and should generally be used for cooking or in smaller, measured amounts. Daily use of canned coconut milk is not recommended due to its high fat density.

Potential Benefits of Daily Unsweetened Coconut Milk

For those who choose the diluted, unsweetened carton version, there are several potential health upsides to moderate, daily consumption:

Source of Medium-Chain Triglycerides (MCTs): Coconut milk is rich in MCTs, which are a type of saturated fat metabolized differently than longer-chain fats. MCTs are sent directly to the liver, where they can be quickly converted into energy. This process may help boost metabolism and promote a feeling of fullness, which can aid in weight management.
May Support Heart Health: While high in saturated fat, the lauric acid in coconut milk has been shown in some studies to increase HDL ('good') cholesterol, potentially counterbalancing some negative effects on LDL ('bad') cholesterol. However, this area requires more research, and moderation is essential, especially for those with existing heart conditions.
Provides Antioxidant Support: Coconut milk contains phenolic compounds, which have antioxidant properties that help combat free radicals in the body. This can help protect against oxidative stress and may provide anti-inflammatory and antimicrobial benefits.
Rich in Essential Minerals: Unsweetened coconut milk can be a good source of minerals like potassium, which helps regulate blood pressure, and magnesium, important for muscle function and nerve health.

Potential Risks and Considerations of Daily Intake

While beneficial, there are important factors to consider when drinking coconut milk daily:

High Saturated Fat Content: The fat in coconut milk, even in the diluted carton version, is predominantly saturated fat. Excessive consumption can contribute to a high saturated fat intake, which is a concern for cardiovascular health in some individuals.
Low in Protein: Unlike dairy or soy milk, coconut milk is very low in protein. Relying on it as a primary milk source without other protein sources in your diet could lead to a protein deficiency.
Potential for Additives: Many commercial coconut milk products contain emulsifiers like guar gum or carrageenan to improve texture. For some sensitive individuals, these additives can cause digestive discomfort. Opting for organic or brands with minimal ingredients is a good strategy.
Rare Allergic Reactions: While uncommon, coconut allergies can occur. It's wise to consult a doctor if you have other tree nut allergies before making coconut milk a daily staple.

Unsweetened Coconut Milk vs. Other Milks: A Comparison

To put its nutritional profile in perspective, here is a comparison of a standard 1-cup serving of several popular milk options:


Nutrient (per cup)	Unsweetened Coconut Milk (Carton)	Whole Cow's Milk	Unsweetened Almond Milk	Unsweetened Oat Milk
Calories	~40-80	~149	~30-40	~80-120
Protein	~0-1g	~8g	~1g	~3g
Fat	~4-5g	~8g	~2.5g	~1.5-3g
Saturated Fat	~4-5g	~4.5g	~0g	~0.3g
Carbohydrates	~1g	~12g	~1-2g	~16g
Calcium (fortified)	35-50% DV	23.5% DV	35-50% DV	Varies

How to Safely Incorporate Unsweetened Coconut Milk into Your Daily Diet

Here are some practical tips for enjoying unsweetened coconut milk as part of a healthy daily routine:

Moderate your intake: Aim for around one cup of the cartoned beverage per day to reap the benefits without excessive saturated fat or calories.
Pair with protein: Due to its low protein content, combine it with a protein source like nuts, seeds, or protein powder to stay full longer and balance blood sugar levels.
Mix up your milk alternatives: Don't rely solely on coconut milk. Rotate with other plant-based milks like almond or oat milk to ensure a wider range of nutrients.
Read the label: Always choose unsweetened varieties and check the ingredients for any unnecessary additives or gums, especially if you have a sensitive stomach.
Use in balanced meals: Incorporate it into smoothies, oatmeal, or a cup of coffee to add creaminess and flavor without relying on it as a standalone nutritional powerhouse. For more on using it, see Healthline's detailed guide.

Conclusion

Drinking unsweetened coconut milk daily can be a healthy part of your diet, provided you choose the right type and consume it in moderation. The key lies in selecting the lower-fat, fortified carton version over the more calorie-dense canned milk, and consciously balancing its low protein content with other nutrient-rich foods. Enjoying about a cup per day can provide beneficial MCTs and minerals while adding a delicious, dairy-free creaminess to your routine.

Frequently Asked Questions

It is generally not bad to drink unsweetened coconut milk every day, as long as it's the diluted, cartoned beverage and consumed in moderation. The main considerations are its high saturated fat and low protein content, which should be balanced with the rest of your diet.

For most people, drinking around one cup of unsweetened carton coconut milk per day is considered a safe and moderate amount. Regularly consuming larger quantities, especially of the calorie-dense canned variety, is not recommended.

The MCTs found in coconut milk may help increase metabolism and promote feelings of fullness, potentially aiding weight loss efforts. However, coconut milk is also calorie-dense, so it must be consumed in moderation and as part of a calorie-conscious diet.

Yes, even the cartoned unsweetened coconut milk contains a notable amount of saturated fat. While the MCTs are metabolized differently, a high daily intake still needs to be considered within your overall dietary saturated fat limits, especially if you have heart health concerns.

No, unsweetened coconut milk is a poor source of protein compared to dairy milk or other plant-based options like soy milk. If you are replacing dairy with coconut milk, you must find other protein sources to meet your daily requirements.

Potential side effects from excessive daily consumption can include weight gain due to high fat content, and digestive issues like bloating or diarrhea in sensitive individuals. Using the high-fat canned version daily increases these risks.

For daily drinking, choosing a fortified unsweetened coconut milk is generally recommended, as it contains added calcium, vitamin D, and B12. Unfortified versions lack these key nutrients commonly found in dairy milk.