Is a Coconut Milk Latte Healthy? A Nutritional Breakdown

November 8, 2025 •

3 min read

With more and more consumers seeking plant-based alternatives, coconut milk lattes have soared in popularity. However, their healthiness can be a gray area, as they can range from a balanced beverage to a high-calorie, sugary indulgence depending on the preparation. Understanding the nutritional profile of a coconut milk latte is key to determining its place in your diet.

Quick Summary

A coconut milk latte's healthfulness depends on its ingredients, particularly added sugars and the type of coconut milk used. While coconut milk contains potentially beneficial medium-chain triglycerides (MCTs), it is also high in saturated fat and low in protein compared to dairy milk. Opting for unsweetened carton coconut milk is key for a healthier choice.

Key Points

Moderate Intake: Excessive consumption of coconut milk lattes can lead to increased saturated fat intake and potential weight gain due to its calorie density.
Check for Added Sugar: Commercial lattes often contain significant amounts of added sugars, which can negate any health benefits and impact blood sugar levels.
Choose Unsweetened Carton Milk: For a healthier option, use unsweetened carton coconut milk, which is lower in fat and calories than its canned counterpart.
Not a Protein Source: Coconut milk is low in protein compared to dairy or soy milk, so don't rely on a latte to meet your daily protein needs.
Contains MCTs: Coconut milk contains Medium-Chain Triglycerides (MCTs), which are easily digested fats that can provide a quick source of energy.
DIY for Control: The healthiest coconut milk lattes are made at home, giving you full control over ingredients and minimizing added sugars.

What Makes Up a Coconut Milk Latte?

A coconut milk latte is a creamy, dairy-free coffee beverage made with espresso or strong brewed coffee and coconut milk. Its nutritional value varies greatly depending on the type of coconut milk used (canned vs. carton) and the amount of added sugars. Barista-style drinks, especially from large coffee chains, often include a significant amount of sugar and syrup, which can quickly negate any potential health benefits. In contrast, a homemade latte with unsweetened carton coconut milk offers a much healthier option.

The Nutritional Pros of Coconut Milk

Despite being low in protein compared to cow's milk, coconut milk does offer some nutritional advantages.

Medium-Chain Triglycerides (MCTs): A key component of coconut milk's fat content are MCTs. Unlike longer-chain fats, MCTs are more easily digested and are converted into a ready source of energy, making them less likely to be stored as body fat. Some studies even suggest MCTs may support weight management and improve cognitive function.
Electrolytes and Minerals: Coconut milk contains important minerals and electrolytes, such as potassium and magnesium, which are crucial for maintaining proper fluid balance and muscle function.
Antimicrobial and Anti-inflammatory Properties: Lauric acid, a major MCT in coconut milk, has demonstrated antimicrobial and anti-inflammatory effects. The body converts lauric acid into monolaurin, which may help fight off harmful pathogens and support the immune system.
Lactose-Free and Plant-Based: For individuals with lactose intolerance or those following a vegan diet, coconut milk provides a creamy, dairy-free alternative.

The Nutritional Cons of a Standard Coconut Milk Latte

While coconut milk has its benefits, a standard, store-bought coconut milk latte can come with several nutritional drawbacks, primarily due to high saturated fat and added sugar content.

High in Saturated Fat: Canned coconut milk, often used for its creamy texture, is extremely high in saturated fat. While the MCTs in coconut milk behave differently than other saturated fats, excessive intake is still a concern for cardiovascular health. Even carton coconut milk contains more saturated fat than skim or low-fat dairy milk.
Potential for Added Sugars: Many commercial and pre-made coconut milk lattes are loaded with sugar, which can contribute to weight gain and negatively impact blood sugar levels. Always check the nutrition label for added sweeteners and opt for unsweetened versions.
Low Protein Content: Compared to cow's milk and other plant-based options like soy milk, coconut milk is significantly lower in protein. This can lead to lower satiety and potentially result in more snacking later.

Optimizing Your Coconut Milk Latte for Health

To maximize the health benefits and minimize the drawbacks, you can easily create a healthier coconut milk latte at home. The key is to control the ingredients and avoid unnecessary additions.

Recipe for a Healthier Homemade Coconut Milk Latte:

Ingredients:
- 1 cup unsweetened carton coconut milk
- 2 shots of espresso or 8 ounces of strong brewed coffee
- 1 teaspoon maple syrup or honey (optional)
- 1/2 teaspoon pure vanilla extract (optional)
Instructions:
1. Brew your coffee or espresso. Set aside.
2. In a separate container, combine the unsweetened coconut milk, optional sweetener, and vanilla extract.
3. Heat the coconut milk mixture gently on the stove or microwave for about 30 seconds.
4. Froth the milk using a handheld frother, steam wand, or by shaking it vigorously in a sealed jar.
5. Pour the coffee into a mug and top with the frothed coconut milk. Enjoy!

Comparison Table: Coconut Milk vs. Other Milks in a Latte


Feature	Unsweetened Carton Coconut Milk	Oat Milk (1 cup)	Dairy Milk (2% Fat)
Calories (approx.)	40-60	~120	~120
Protein (approx.)	<1g	3g	8g
Carbohydrates (approx.)	2g	16g	12g
Fat (approx.)	4.5g (mostly MCTs)	5g (mostly unsaturated)	~5g
Saturated Fat (approx.)	High compared to oat milk	Lower	Lower
Calcium	Often fortified (check label)	Often fortified	High
Key Benefit	Rich in MCTs, low sugar, vegan	Good fiber source (beta-glucans), heart health	High protein, natural source of calcium

Conclusion

So, is a coconut milk latte healthy? It can be, but the final verdict hinges on the ingredients and preparation. While coconut milk provides beneficial MCTs, electrolytes, and is a great dairy-free option, store-bought lattes can be high in saturated fat and added sugars. By choosing unsweetened carton coconut milk and preparing your latte at home, you can enjoy a creamy, flavorful coffee while keeping it a healthful addition to your diet. As with any food or drink, moderation and mindful consumption are key to maintaining overall wellness.

Remember that while a single food or drink won't define your health, being aware of its nutritional profile empowers you to make better choices for your body.

Frequently Asked Questions

Coconut milk is high in saturated fat, but the fat is largely composed of Medium-Chain Triglycerides (MCTs). While some studies suggest MCTs can raise HDL (good) cholesterol, moderation is key, especially for individuals with high cholesterol or heart conditions.

Not necessarily. While unsweetened carton coconut milk is lower in calories than whole dairy milk, canned coconut milk and commercially sweetened lattes can be higher in calories and fat.

Yes, coconut milk is naturally lactose-free and serves as a popular, creamy, and dairy-free alternative for those with lactose intolerance.

For a healthier latte, use unsweetened carton coconut milk. It is lower in fat and calories than canned coconut milk and allows you to control the amount of sweetener.

Coconut milk is significantly lower in protein than dairy milk. The lack of protein can lead to less satiety, so you may feel less full compared to a traditional latte.

When consumed in excess, coconut milk's high fat content can lead to digestive issues like bloating or diarrhea in some individuals. Additionally, excessive intake can contribute to weight gain.

Oat milk is often higher in carbohydrates and protein but lower in saturated fat than coconut milk. Both can be low-fat alternatives depending on the specific product, but coconut milk's fat is mainly composed of MCTs.