Is Coconut Milk More Fattening Than Regular Milk? A Nutritional Breakdown

October 7, 2025 •

4 min read

According to USDA data, one cup of canned, full-fat coconut milk contains a massive 552 calories and 57 grams of fat, while one cup of whole cow's milk has 149 calories and 8 grams of fat. This significant difference immediately raises the question: is coconut milk more fattening than regular milk? The answer, however, is not as simple as it seems and depends heavily on the type of milk and your dietary context.

Quick Summary

A nutritional comparison between coconut milk and regular milk shows significant differences in calorie and fat content. Full-fat, canned coconut milk is substantially higher in fat and calories, while fortified carton versions can be much lighter. Regular cow's milk offers more protein and calcium naturally, but coconut milk is an excellent dairy-free, lactose-free alternative.

Key Points

Canned vs. Carton: The fat and calorie content of coconut milk varies dramatically based on its form. Canned versions, used for cooking, are energy-dense, while carton beverages are heavily diluted and much lower in calories.
Fat Content: Full-fat coconut milk (canned) contains significantly more fat and saturated fat than whole cow's milk, but the carton beverage is often lower in calories and fat than whole milk.
Protein Source: Regular milk is a superior source of protein, with about 8 grams per cup, whereas coconut milk contains very little protein (around 1 gram or less in carton varieties).
Nutrient Fortification: While cow's milk naturally provides calcium and Vitamin B12, carton coconut milk beverages are often fortified to match these nutrients. Canned coconut milk typically lacks these nutrients.
Lactose-Free Alternative: For individuals with lactose intolerance or a dairy allergy, coconut milk is an ideal, dairy-free option, especially in its carton beverage form.
MCTs vs. Saturated Fat: The saturated fat in coconut milk consists mainly of MCTs, which are metabolized differently and may have health benefits, though their effects on weight and heart health are still under investigation.

For many years, regular cow's milk has been a dietary staple, prized for its protein and calcium content. However, the rise of plant-based diets and alternatives has brought coconut milk into the mainstream, creating confusion over which is the healthier or more 'fattening' choice. The key to understanding this lies in differentiating between the various types of each product and their unique nutritional profiles.

The Crucial Difference: Canned vs. Carton Coconut Milk

One of the most common sources of confusion stems from the vastly different nutritional information of coconut milk found in cans versus cartons. These products are intended for entirely different uses, and their compositions reflect this.

Canned Coconut Milk

This is the traditional, rich, and creamy version used primarily for cooking curries, soups, and desserts. It contains the highest concentration of coconut fat and calories. A single cup can contain over 550 calories and nearly 60 grams of fat, most of which is saturated fat. This makes it a very energy-dense food, and consuming large amounts would contribute significantly to a person's overall calorie and fat intake.

Carton Coconut Milk

This is the beverage variety, designed as a dairy milk substitute for drinking, smoothies, and cereal. It is heavily diluted with water and has a much lower calorie and fat count than its canned counterpart. In fact, many brands of unsweetened carton coconut milk have a similar or even lower calorie count than skim milk, though the fat content is often still higher than low-fat dairy milk. These products are also often fortified with calcium, vitamin D, and other nutrients to mimic the nutritional profile of cow's milk.

Regular Milk: A Range of Options

Regular cow's milk also comes in several varieties, primarily distinguished by their fat content. From creamy whole milk to fat-free skim milk, the calorie and fat profiles vary dramatically, which impacts the comparison with coconut milk.

Whole Milk: Contains around 3.25% milkfat, with about 149 calories and 8 grams of fat per cup.
Reduced-Fat (2%): Contains 2% milkfat, providing fewer calories and fat than whole milk.
Low-Fat (1%): Contains 1% milkfat, with further reductions in calories and fat.
Skim (Fat-Free): Has virtually no fat, making it the lowest-calorie dairy option.

Coconut Milk vs. Regular Milk: The Key Nutritional Differences

Fat Type and Metabolism

The composition of fat is a key differentiator. The saturated fat in coconut milk is largely composed of Medium-Chain Triglycerides (MCTs), which are absorbed and metabolized differently than the longer-chain fats found in dairy. Some studies suggest MCTs can boost metabolism and increase satiety, potentially aiding in weight management. However, this effect is often linked to concentrated MCT oil, and the levels found in typical coconut milk are unlikely to cause significant effects. Furthermore, the impact of coconut's saturated fat on heart health remains debated, with some evidence suggesting it can raise both 'good' HDL and 'bad' LDL cholesterol.

Protein and Micronutrients

Regular cow's milk is a much better natural source of protein and essential nutrients like calcium, potassium, and vitamin B12. Canned coconut milk is a poor source of protein and has low levels of calcium unless fortified. While carton coconut milk beverages are often fortified to compete with dairy, their protein content is typically still very low.

Lactose-Free and Vegan Option

For individuals with lactose intolerance or those following a vegan diet, coconut milk offers a clear advantage as a dairy-free alternative. This makes it a popular choice for those with specific dietary restrictions, even if the nutritional profile differs.

Comparison Table


Nutrient (per 1 cup)	Canned, Full-Fat Coconut Milk	Whole Cow's Milk	Fortified Carton Coconut Beverage (Unsweetened)	Skim Cow's Milk
Calories	552	149	40-80	~90
Total Fat	57.2 g	8 g	4-5 g	0.2 g
Saturated Fat	43 g	4.6 g	4-5 g	0.1 g
Protein	5.5 g	7.7 g	0.5-1 g	8.3 g
Calcium	~38 mg	~276 mg	~450 mg (Fortified)	~300 mg
Vitamin D	Trace	Fortified	Fortified	Fortified
Lactose	No	Yes	No	Yes

Which Milk is Better for Your Dietary Goals?

Choosing between coconut milk and regular milk depends on individual needs and how the product will be used.

For weight loss: Carton coconut milk can be a low-calorie alternative to whole milk, but moderation is still key due to the saturated fat content. Skim milk offers the lowest calorie count with a high protein boost, which can promote satiety. Full-fat, canned coconut milk is very high in calories and should be used sparingly if weight management is a priority.
For muscle building: Regular cow's milk, particularly whole milk, is a superior choice due to its high and complete protein content. Coconut milk is very low in protein.
For heart health: The debate over coconut's MCTs and saturated fat continues. Individuals with heart concerns are typically advised to limit saturated fat intake and should consult a healthcare provider. While whole milk contains saturated fat, low-fat and skim milk are recommended for those seeking to reduce cardiovascular risk.
For lactose intolerance: Carton coconut milk is a suitable, readily available alternative that can be enjoyed without digestive issues.

Conclusion: The Final Verdict

So, is coconut milk more fattening than regular milk? For cooking purposes, a can of full-fat coconut milk is significantly more fattening than an equal amount of whole cow's milk due to its exceptionally high calorie and fat content. However, for drinking, carton coconut milk is often lower in calories than whole milk, though the fat composition differs. For those seeking higher protein, regular milk is the clear winner. For a lactose-free or vegan option, carton coconut milk is an excellent, lower-fat alternative to its full-fat, canned counterpart, as long as you're mindful of fortification and any added sugars. The final choice rests on your specific dietary needs and how you plan to use it.

For more detailed nutritional information, consult a resource like the USDA FoodData Central.

Frequently Asked Questions

Yes, unsweetened carton coconut milk is generally much lower in calories and fat than whole milk, making it a viable alternative for those watching their calorie intake.

Canned coconut milk is less diluted than the beverage varieties in cartons. It is intended for cooking and contains a higher concentration of the white coconut meat, resulting in a much higher fat content.

The fat in coconut milk contains medium-chain triglycerides (MCTs), which are metabolized differently than the longer-chain fats in dairy. While some claim MCTs boost metabolism, the high calorie count of full-fat versions means excessive consumption can still lead to weight gain.

Regular cow's milk is a far superior choice for muscle building due to its high content of complete protein, which is necessary for muscle repair and growth.

Canned coconut milk is not naturally rich in calcium. However, many carton coconut milk beverages are fortified with calcium to levels comparable to or higher than cow's milk.

Yes, coconut milk is naturally lactose-free and a great alternative for individuals who are lactose intolerant or have dairy allergies.

While the MCTs in coconut milk may offer some metabolic benefits, its high fat and calorie content in full-fat versions can lead to weight gain if consumed excessively. Moderation is key for weight management.