Comparing the Calorie Content: Canned vs. Refrigerated
When asking, "Is coconut milk more calories than oat milk?" the answer is not a simple yes or no. The type of coconut milk is the most important factor. Canned coconut milk, used primarily for cooking curries and sauces, is highly concentrated and packed with fat, making it extremely high in calories. A single cup of raw, unsweetened canned coconut milk can contain over 500 calories.
In stark contrast, refrigerated coconut milk beverage, which is diluted with water for drinking, is a much lower-calorie option. A cup of unsweetened refrigerated coconut milk beverage typically contains only around 45–80 calories. This places it well below the calorie count of most unsweetened oat milks, which often land between 90 and 130 calories per cup.
A Deeper Look at the Nutritional Profiles
Beyond just calories, the macronutrient breakdown of oat and coconut milk differs significantly, impacting how they affect your body and which might be a better fit for your diet.
Oat Milk Nutrition
- Higher in Carbohydrates and Fiber: Oat milk is derived from whole oat grains, giving it a higher carbohydrate and fiber content than coconut milk. This fiber, particularly beta-glucan, is known for its heart-healthy benefits, including lowering LDL cholesterol.
- More Protein: A typical unsweetened oat milk offers around 2–3 grams of protein per cup, whereas refrigerated coconut milk beverage contains very little.
- Rich in B Vitamins: Many commercial oat milks are fortified with B vitamins like B12 and riboflavin, which are essential for energy and metabolic function.
Coconut Milk Nutrition
- Higher in Saturated Fat: While the refrigerated beverage is low in fat overall, the fat it does contain is primarily saturated fat in the form of medium-chain triglycerides (MCTs). MCTs are metabolized quickly and may offer a fast source of energy. Canned coconut milk is extremely high in saturated fat.
- Lower in Carbs and Sugars: For those monitoring sugar intake, unsweetened coconut milk beverage is an excellent choice, as it contains very few carbohydrates and sugars.
- Rich, Creamy Texture: The higher fat content of coconut milk provides a richer, creamier mouthfeel, making it a favorite for adding to coffee or cooking.
Comparison Table: Oat Milk vs. Coconut Milk Beverage (Unsweetened)
| Nutrient (per 1 cup) | Oat Milk | Coconut Milk Beverage | Canned Coconut Milk |
|---|---|---|---|
| Calories | ~90–130 | ~45–80 | ~445–550+ |
| Carbohydrates | ~16g | ~2g | ~13g |
| Dietary Fiber | ~2g | <1g | ~5g |
| Protein | ~3g | <1g | ~5g |
| Total Fat | ~5g | ~4.5g | ~57g |
| Saturated Fat | ~0.5g | ~4.5g (MCTs) | ~43g |
| Fortification | Often fortified with Vitamin D, B12, Calcium | Often fortified with Vitamin D, B12, Calcium | Less frequently fortified |
Choosing the Right Milk for Your Needs
Your ideal plant-based milk depends on your dietary priorities and how you plan to use it.
- If you are counting calories strictly, the refrigerated unsweetened coconut milk beverage is likely your best bet, as it is lower in calories than unsweetened oat milk.
- If you prioritize fiber and protein, oat milk is the clear winner, offering more of these macronutrients in its standard unsweetened form.
- If you are looking for a milk for cooking or a richer texture, canned coconut milk offers unmatched creaminess, but you must be mindful of its high calorie and saturated fat content.
- If you follow a low-carb diet, the low carbohydrate content of refrigerated coconut milk beverage makes it a better choice than oat milk.
Other Considerations
When making your choice, remember that fortification levels can vary between brands. Always check the nutrition label for specifics, especially regarding calcium and vitamin D content, which are crucial for bone health. Added sugars are another key factor. Flavored and barista blend milks, regardless of type, will almost always be higher in calories and sugar. Sticking to unsweetened varieties gives you the most control over your intake.
According to a review of plant-based milks published by the National Institutes of Health (NIH), nutritional profiles vary widely and fortification is common to boost nutrients. This emphasizes the importance of reading product labels carefully and not relying on generalizations.
Conclusion
Ultimately, the answer to the question "Is coconut milk more calories than oat milk?" is complex and depends on the specific product. Unsweetened refrigerated coconut milk beverage generally has fewer calories than unsweetened oat milk, but canned coconut milk is significantly higher in calories due to its fat content. Oat milk provides more carbohydrates, protein, and heart-healthy fiber, while coconut milk offers a higher concentration of saturated fats (MCTs) and a lower carb count. For those on a diet, checking the label is essential, as unsweetened refrigerated coconut milk is the lower-calorie daily option, while oat milk offers more nutritional benefits like protein and fiber. The right choice depends on your individual health goals and culinary applications.
