Does Coconut Milk Have Low-Sugar? The Unsweetened vs. Sweetened Breakdown

November 25, 2025 •

5 min read

According to nutritional data, unsweetened coconut milk naturally contains minimal sugar, typically less than a few grams per serving, while sweetened products contain significantly more. This critical distinction determines whether coconut milk is a low-sugar choice, making label scrutiny essential for mindful consumers.

Quick Summary

Unsweetened coconut milk contains minimal natural sugars, making it a low-sugar alternative. Conversely, sweetened varieties are often high in added sugars. Reading product labels is vital to determine the true sugar content.

Key Points

Naturally Low Sugar: Unsweetened coconut milk naturally contains only minimal sugar, typically under 2 grams per cup.
Check for 'Unsweetened': The most crucial factor for a low-sugar choice is selecting an 'unsweetened' product and checking the label for added sugars.
Sweetened Products are High in Sugar: Many sweetened coconut milk varieties have significant amounts of added sugar, which defeats the purpose of choosing a low-sugar alternative.
High Fat, Low Sugar Impact: The MCTs (fats) in unsweetened coconut milk can help slow the rate at which sugar is absorbed, assisting with blood sugar control.
Beware of Cream of Coconut: Do not confuse unsweetened coconut milk with cream of coconut, which is a high-sugar, sweetened product used for cocktails.
Canned vs. Carton: Canned versions for cooking are often naturally low in sugar, whereas carton beverages are more likely to have added sweeteners unless labeled 'unsweetened'.

The Core Difference: Unsweetened vs. Sweetened

When considering if coconut milk has low-sugar, the most important factor is whether the product is sweetened or unsweetened. Unsweetened coconut milk, made from coconut meat and water, contains only the naturally occurring sugars found in the coconut itself. This is typically a very low amount. For example, a 100g portion of raw, unsweetened coconut milk contains only about 3.3 grams of sugar. This makes the unsweetened version a suitable option for those monitoring their sugar intake or following specific diets like keto. On the other hand, commercially available sweetened coconut milk beverages have additional sugars and flavorings added to them. The sugar content can increase significantly, with some brands adding 5 to 15 grams or more per cup. This completely changes the nutritional profile, negating its status as a low-sugar food.

Decoding Coconut Milk Products

It is important to understand the different forms coconut milk comes in, as this affects its sugar content and use cases. The two most common types are canned and refrigerated carton beverages.

Canned Coconut Milk: Primarily used for cooking, baking, and rich sauces like curries. It is made from fresh, grated coconut meat blended with water and then strained. It is available in full-fat and light versions. Most canned varieties contain minimal, naturally occurring sugar, but it's always best to check the ingredients list to ensure no sweeteners have been added.
Refrigerated Coconut Milk Beverage: A thinner, ready-to-drink version often fortified with vitamins. This is the variety most likely to have added sugars to improve its taste and mouthfeel. However, many brands, like Silk's Unsweetened Coconutmilk, offer a version with 0 grams of added sugar.
Cream of Coconut: This is not the same as coconut cream. Cream of coconut is a syrupy, pre-sweetened product commonly used in cocktails like piña coladas. It is extremely high in sugar and should be avoided if you are seeking a low-sugar option.

How to Read the Label

To ensure you are choosing a low-sugar coconut milk, scrutinize the nutrition label. Specifically, look for the 'Total Sugars' and 'Added Sugars' lines. For a genuinely low-sugar product, the added sugars should be zero. The total sugar content will be low, primarily from natural sources. The ingredients list is also revealing—if you see sugar, cane syrup, or other sweeteners listed near the top, the product is not low-sugar.

Coconut Milk vs. Other Plant-Based Milks: A Sugar Comparison

This table highlights the sugar difference across various popular milk types, comparing both sweetened and unsweetened versions.


Milk Type	Unsweetened (per cup)	Sweetened (per cup)	Key Difference
Coconut Milk	~0-2 grams of sugar	~5-15 grams of sugar	The sugar content is primarily determined by whether it is sweetened or unsweetened.
Almond Milk	~0-1 gram of sugar	~5-10 grams of sugar	Like coconut milk, the unsweetened version is very low in sugar, while sweetened options are much higher.
Cow's Milk (2%)	~12 grams of natural sugar (lactose)	Not applicable	Contains significant natural lactose sugar, which is higher than most unsweetened plant milks.
Soy Milk	~1-2 grams of sugar	~5-10 grams of sugar	Sugar content varies by added sweeteners, similar to other plant-based options.

Blood Sugar Impact and MCTs

One unique aspect of coconut milk is its high saturated fat content, primarily composed of medium-chain triglycerides (MCTs). For unsweetened coconut milk, this fat can be beneficial for blood sugar management. The presence of MCTs can help slow the rate at which sugar is released into the bloodstream, which in turn helps control insulin levels and prevents a rapid "sugar high". This mechanism makes unsweetened coconut milk a good option for people focused on stable blood sugar levels, though its high saturated fat content should be considered within the context of a balanced diet.

Practical Tips for Using Low-Sugar Coconut Milk

To effectively incorporate low-sugar coconut milk into your diet, consider these practical tips:

Always Choose Unsweetened: Whether it is a canned product for cooking or a refrigerated beverage for smoothies, specify 'unsweetened' to avoid unnecessary added sugars.
Read Ingredients Carefully: Don't just trust the front label. Check the ingredients list for hidden sugars and make sure there are no surprises.
Make Your Own: For ultimate control, make your own coconut milk at home by blending grated coconut meat with water and straining it. This ensures you know exactly what is going into your food.
Use in Savory Dishes: Incorporate unsweetened canned coconut milk into curries, soups, and stews where its creamy texture can shine without adding sweetness.
Balance Sweetness Naturally: When using unsweetened coconut milk in recipes that require sweetness, add natural, non-sugar sweeteners like stevia, erythritol, or monk fruit extract.

Conclusion

Does coconut milk have low-sugar? The answer is a clear "yes," but only for unsweetened varieties. These products contain minimal natural sugar and provide a rich, creamy texture without the added sweeteners found in many commercial alternatives. The key is careful label reading, distinguishing between unsweetened and sweetened options, and understanding the differences between canned and carton products. For a truly low-sugar and health-conscious approach, opt for unsweetened coconut milk and check ingredients to ensure no hidden sugars are present. For more detailed nutritional information on coconut milk and its health benefits, you can refer to resources like Healthline.

Sources

Verywell Health. (2023, October 31). Coconut Milk: Comparing Benefits vs. Fat Content. Retrieved from https://www.verywellhealth.com/coconut-milk-7971556
Nutrisense. (2024, June 30). Does Coconut Milk Affect Blood Sugar Levels?. Retrieved from https://www.nutrisense.io/blog/does-coconut-milk-affect-blood-sugar-levels
FitAudit. Coconut milk — Nutrition Facts. Retrieved from https://fitaudit.com/food/123800
Silk. Unsweet Coconutmilk. Retrieved from https://silk.com/plant-based-products/coconutmilk/unsweet-coconutmilk/
Econutrena. (2024, September 22). Almond Milk vs Coconut Milk: Top 5 Nutritional Differences. Retrieved from https://www.econutrena.com/almond-milk-vs-coconut-milk-top-differences/
Healthline. (2018, December 11). Coconut Milk: Health Benefits and Uses. Retrieved from https://www.healthline.com/nutrition/coconut-milk
Medical News Today. (2022, May 11). Coconut milk: Benefits, nutrition, uses, and risks. Retrieved from https://www.medicalnewstoday.com/articles/323743
Dr. Axe. (2024, October 08). Coconut Milk Nutrition, Benefits, Uses and Side Effects. Retrieved from https://draxe.com/nutrition/coconut-milk-nutrition/
The Kitchn. (2023, August 27). What’s the Difference Between Coconut Milk, Coconut Cream, and Cream of Coconut?. Retrieved from https://www.thekitchn.com/coconut-milk-vs-coconut-cream-75446

Frequently Asked Questions

Yes, most canned coconut milk, particularly those intended for cooking, is low in sugar. However, always check the ingredients label to confirm it is unsweetened and contains only naturally occurring sugars.

To tell if a brand is low in sugar, look for the 'unsweetened' label on the packaging. Then, review the nutrition facts to ensure the 'added sugars' section shows 0 grams. The ingredients list should not contain any added sweeteners.

Sweetened coconut milk is not inherently 'bad,' but it is high in added sugar, which can contribute to excessive calorie intake and blood sugar spikes, especially for individuals with diabetes or those monitoring their weight.

Unsweetened coconut milk and unsweetened almond milk both have very low sugar content, typically 0-2 grams per cup. Sweetened versions of both can contain significant added sugars, so checking labels is vital for either.

Unsweetened coconut milk is less likely to cause a significant blood sugar spike due to its low carbohydrate and high fat content. The medium-chain triglycerides (MCTs) can also help manage blood glucose levels.

Coconut milk is a mix of coconut meat and water, while cream of coconut is a pre-sweetened, syrupy product. Cream of coconut is very high in sugar and should not be used as a low-sugar substitute.

Yes, unsweetened coconut milk is suitable for a ketogenic diet because it is very low in carbohydrates and rich in fat, making it a fitting ingredient for many keto recipes.

While raw coconut milk has a high glycemic index, its glycemic load is considered low. Glycemic load accounts for both the carbohydrate content and how quickly it affects blood sugar, and unsweetened coconut milk has a low overall carb count.