Coconut Milk vs. Almond Milk: Which is Better for a Diet?

December 26, 2025 •

2 min read

According to the World Resources Institute, plant-based milks generally use less water and generate fewer greenhouse gas emissions than dairy milk. In the popular debate over which is the superior choice, is coconut milk or almond milk better for a diet? The answer depends heavily on your specific nutritional needs and health objectives.

Quick Summary

This article analyzes the nutritional differences between coconut and almond milk to help you decide which best fits your diet. We compare calories, fat content, protein, and micronutrients, detailing the pros and cons of each for specific health goals like weight management and heart health.

Key Points

Almond Milk is Best for Calorie-Controlled Diets: Unsweetened almond milk is very low in calories, making it ideal for weight management.
Coconut Milk is Best for Ketogenic Diets: The high fat content and medium-chain triglycerides (MCTs) in coconut milk make it suitable for keto diets.
Check for Fortification: Many almond milk brands are fortified with calcium and vitamin D, which is beneficial for bone health.
Read the Label for Added Sugars: Always choose unsweetened varieties of both milks, as flavored or sweetened versions can be high in added sugars.
Consider the Fat Type: Almond milk contains primarily heart-healthy unsaturated fats, while coconut milk has saturated MCTs, which offer different health benefits.
Neither is High in Protein: Both coconut and almond milk contain very little protein compared to dairy or soy milk.
Environmental Impact Matters: Almond milk production uses significantly more water than coconut milk, a factor to consider for eco-conscious consumers.
Nut Allergies are a Factor: Individuals with nut allergies should avoid almond milk, but coconut milk is typically safe as it's a drupe, not a tree nut.

Nutritional Showdown: Coconut Milk vs. Almond Milk

Selecting a plant-based milk is key for managing your diet. Coconut and almond milk differ greatly in nutritional profiles, suiting various health goals like weight management and heart health.

Coconut Milk: Creamy and Keto-Friendly

Made from grated coconut flesh and water, coconut milk is creamier due to higher fat content, mainly medium-chain triglycerides (MCTs). It enhances curries, soups, and desserts.

Pros of Coconut Milk for a Diet

High in MCTs: MCTs provide quick energy, potentially boosting metabolism and fullness.
Keto and High-Fat Diets: Its fat content supports ketogenic diets.
Nutrient Rich: Contains minerals like manganese, copper, and iron.

Cons of Coconut Milk for a Diet

Higher in Calories: Full-fat versions are higher in calories than almond milk; portion control is vital.
Higher in Saturated Fat: Primarily MCTs, but high intake can be a concern for some heart conditions.
Low in Protein: Provides minimal protein.

Almond Milk: Low-Calorie Favorite

Produced by blending almonds and water, almond milk is thinner with a subtle nutty flavor, making it versatile for coffee, smoothies, and cereal.

Pros of Almond Milk for a Diet

Low in Calories: Unsweetened almond milk is ideal for calorie-restricted diets and weight management.
Fortified Nutrients: Often fortified with calcium, vitamin D for bone health, and vitamin E.
Heart-Healthy Fats: Contains beneficial unsaturated fats.

Cons of Almond Milk for a Diet

Water-Intensive Production: Almond farming uses significant water.
Potential Additives: Some brands include thickeners or added sugars; check labels.
Low Protein Content: Not a significant protein source.

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


Feature	Coconut Milk (carton)	Almond Milk (unsweetened)
Calories	~76 kcal per cup	~30-60 kcal per cup
Fat Content	~5g, mainly saturated (MCTs)	~2.5g, mostly unsaturated
Protein	<1g per cup	~1g per cup
Carbohydrates	~1.2g per cup	~1.3g per cup
Best for...	Keto, high-fat diets, adding creaminess	Low-calorie diets, heart health, general use
Flavor Profile	Rich, tropical	Subtle, nutty

Making the Best Choice for Your Diet

Your choice depends on your diet goals. Coconut milk is better for high-fat diets like keto due to MCTs. For calorie reduction and weight management, unsweetened almond milk is preferable. Consider fortified almond milk for calcium and vitamin D. Always choose unsweetened varieties to avoid added sugars.

Conclusion: Which Milk is Right for Your Diet?

No single milk is universally better. Almond milk suits calorie-conscious diets prioritizing low intake and heart-healthy fats. Coconut milk is great for keto diets or seeking MCT benefits. Consider goals, check labels for sugars and fortification, and consult a professional or resources like the Harvard T.H. Chan School of Public Health website for guidance.

Frequently Asked Questions

For weight loss through calorie reduction, almond milk is generally better. Unsweetened almond milk is very low in calories, making it a good fit for calorie-controlled diets. Coconut milk is higher in fat and calories, so it requires stricter portion control.

Almond milk contains heart-healthy unsaturated fats and is often fortified with antioxidants like Vitamin E. Coconut milk has saturated fats, though the MCTs may positively impact cholesterol. For those concerned about saturated fat, almond milk is often the safer choice.

Yes, unsweetened almond milk has a slightly higher protein content (about 1g per cup) compared to coconut milk (less than 1g per cup). However, neither is a significant source of protein compared to dairy or soy milk.

Coconut milk generally has a lower water footprint and greenhouse gas emissions than almond milk. Almond farming, especially in California, uses a large amount of water. Ethical sourcing and other environmental factors, like land use, can also play a role.

Yes, coconut milk is an excellent choice for a ketogenic diet. Its high fat content, primarily from MCTs, aligns perfectly with the high-fat, low-carb nature of keto and provides a quick energy source.

Always check the nutrition label for "unsweetened" to avoid added sugars and excess calories. For almond milk, look for brands fortified with calcium and vitamin D. For both, check for minimal additives and consider organic versions.

Coconut milk is known for its rich, creamy texture and distinct tropical flavor. Almond milk has a lighter, thinner consistency and a more subtle, nutty taste. This makes coconut milk better for thick sauces and curries, while almond milk is more versatile for beverages.