Is Coconut Milk or Almond Milk Better for Weight Loss? A Complete Guide

December 10, 2025 •

4 min read

Unsweetened almond milk can have as few as 30 calories per cup, while unsweetened carton coconut milk contains 45-80 calories per cup. With such a difference, figuring out which option is best for your weight loss journey can be confusing, but the answer depends on your specific diet strategy. So, is coconut milk or almond milk better for weight loss?

Quick Summary

This guide compares almond milk and coconut milk for weight management, covering key nutritional differences and which milk aligns with specific diet goals.

Key Points

Calorie Comparison: Unsweetened almond milk is generally lower in calories than unsweetened carton coconut milk.
Fat Type: Coconut milk contains saturated fat from MCTs, which may boost metabolism, while almond milk has mostly unsaturated fat.
Diet Strategy: Almond milk is best for a low-calorie deficit, whereas coconut milk may benefit ketogenic or low-carb dieters.
Mindful Consumption: Due to coconut milk's higher fat and calorie content, careful portion control is essential for weight loss.
Read the Label: Always choose unsweetened varieties of either milk to avoid extra sugar and calories.
Fortification Matters: Commercial almond milk is often fortified with key nutrients like calcium and vitamin D, which may be absent in some coconut milk brands.

Almond Milk vs. Coconut Milk: A Nutritional Overview

When it comes to choosing a dairy alternative for weight loss, understanding the nutritional profile of each is crucial. While both are plant-based, their composition varies significantly, impacting their role in a calorie-controlled diet.

Almond Milk

Unsweetened almond milk is renowned for its low-calorie count, making it a popular choice for those looking to create a calorie deficit.

Low in calories and fat: A single cup of unsweetened almond milk typically contains 30-50 calories and approximately 2.5 grams of fat.
Rich in vitamins and minerals: Many commercial brands are fortified with calcium, vitamin D, and vitamin E, supporting bone health and providing antioxidant benefits.
Low in protein: With only about 1 gram of protein per cup, almond milk is not a significant source of this macronutrient.
Low in sugar: Opting for the unsweetened version is key, as sweetened varieties can have a considerable amount of added sugar.

Coconut Milk

Coconut milk's nutritional profile depends heavily on its form. Canned versions are thick and high in fat for cooking, while carton-based beverages are more diluted and comparable to other milk alternatives.

Medium-Chain Triglycerides (MCTs): Coconut milk is rich in MCTs, a type of saturated fat that is metabolized differently by the body, potentially increasing metabolism and promoting fat burning.
Higher calorie and fat count (carton): Unsweetened carton coconut milk has a higher calorie and fat content than its almond counterpart, though far less than the canned version.
Contains minerals: It provides essential minerals like manganese, copper, and iron, which support energy production and bone health.
Low in protein: Similar to almond milk, it is not a protein-rich beverage.

Comparison Table: Almond Milk vs. Coconut Milk

To make an informed decision, here's a side-by-side comparison of standard, unsweetened carton versions.


Feature	Almond Milk (Unsweetened)	Coconut Milk (Unsweetened, Carton)
Calories (per cup)	~30-50	~45-80
Fat Content	~2.5g (mostly unsaturated)	~5g (mostly saturated, MCTs)
Saturated Fat	Minimal	Higher, primarily MCTs
Protein (per cup)	~1g	<1g
Fortification	Often fortified with Vitamin D, E, Calcium	May be fortified with Calcium, Vitamin D
Weight Loss Mechanism	Calorie deficit via lower intake	Metabolism boost via MCTs, requires portion control

Choosing for Your Weight Loss Strategy

Your ideal milk depends on how you approach weight loss.

If you prioritize low calories

Almond milk is the clear winner for those whose primary goal is to consume fewer calories. Its low-calorie nature allows you to enjoy it in larger quantities or use it more liberally in smoothies, coffee, or cereal without significantly impacting your daily calorie target.

If you follow a keto or low-carb diet

For individuals following a ketogenic diet, the higher fat content of coconut milk, particularly its MCTs, can be beneficial. MCTs can be used as a quick energy source and support ketosis, making coconut milk a valuable tool. However, due to the higher calorie count, strict portion control is necessary to avoid going over your daily intake.

For those focused on satiety

Some evidence suggests MCTs can help reduce appetite and make you feel fuller for longer. While the research is limited on coconut milk specifically, this suggests it might help control overall calorie intake naturally. In contrast, almond milk's lower fat content offers less satiety.

Important Considerations for a Healthy Choice

Regardless of your milk choice, remember these key points:

Always read the label: Choose unsweetened versions to avoid unnecessary calories and sugar. Also, check for fortification to ensure you are getting key nutrients like calcium and Vitamin D.
Consider allergies: Almond milk is a tree nut product and should be avoided by individuals with nut allergies. While coconut is not botanically a nut, allergic reactions can occur.
Homemade vs. store-bought: Making your own almond or coconut milk at home allows you to control the ingredients and avoid additives. However, homemade versions are not typically fortified.
Environmental impact: Almond farming is water-intensive, which is a concern for some. Sourcing sustainably can be an option.

Ultimately, there is no single 'best' choice. Both milks can support weight loss when used thoughtfully. The ideal option aligns with your specific dietary needs, preferences, and weight loss strategy. For more on the unique benefits of coconut milk's MCTs, see this resource on coconut milk and weight loss.

Conclusion

While unsweetened almond milk offers a lower-calorie option ideal for those focused on volume and calorie deficits, unsweetened coconut milk provides potentially metabolism-boosting MCTs, which may suit low-carb or keto diets, albeit with a higher calorie count. The key to successful weight loss with either milk is mindfulness, portion control, and ensuring your choice fits your overall nutritional goals. By focusing on unsweetened varieties and balancing your milk intake with other nutrient-dense foods, you can effectively incorporate either into a healthy and sustainable weight loss plan.

Frequently Asked Questions

Almond milk is generally better for weight loss if your main goal is to reduce calorie intake. Its very low-calorie count makes it easy to maintain a calorie deficit, which is crucial for losing weight.

MCTs, or medium-chain triglycerides, are a type of fat found in coconut milk. They are absorbed quickly and converted into energy, which can temporarily boost metabolism and potentially help burn fat. However, they are still a source of calories and should be consumed in moderation.

The saturated fat in coconut milk, mostly MCTs, is metabolized differently than other fats. While it can offer metabolic benefits, it is still calorie-dense. The key for weight loss is mindful portion control, rather than avoiding it altogether.

No, both almond and coconut milk are very low in protein, with unsweetened almond milk containing only about 1 gram per cup. Neither should be relied upon as a primary source of protein for weight loss; you will need to get protein from other foods.

If you are focusing on weight loss, opt for the unsweetened carton variety of coconut milk. The canned version is much higher in fat and calories and is better suited for cooking and recipes where a rich, creamy texture is desired.

Almond milk is very low in protein and can be watered down, offering less satiety than other milk types. It also contains phytic acid, which can hinder the absorption of some minerals. As a nut product, it should also be avoided by those with nut allergies.

Yes, you can use both! You might prefer almond milk in your coffee or smoothies for lower calories, and use a small amount of coconut milk in a recipe that benefits from its creaminess, such as a curry or soup.

Choose unsweetened, fortified varieties whenever possible. Look at the nutrition label to understand the calorie and sugar content, and consider your overall dietary needs to ensure you are getting enough protein and other nutrients from your food.