Is rice milk or coconut milk better?

December 28, 2025 •

4 min read

According to USDA data, a one-cup serving of rice milk provides less than one gram of protein, in stark contrast to the much higher fat content found in coconut milk. This nutritional disparity is just one of many factors to consider when asking: is rice milk or coconut milk better?

Quick Summary

A comparison of rice milk and coconut milk reveals key differences in fat, carbohydrates, protein, and flavor profiles. The best choice depends on nutritional goals, culinary uses, and specific dietary needs like allergies.

Key Points

Nutritional Content: Rice milk is low in fat and protein but high in carbohydrates, while coconut milk is high in fat and calories, with both typically fortified with vitamins like D and B12.
Taste and Texture: Rice milk has a thin, neutral, and slightly sweet flavor, whereas coconut milk offers a thick, creamy texture and a distinct tropical taste ideal for cooking.
Allergen Profile: Rice milk is the most hypoallergenic option, suitable for those with most food allergies, though its high glycemic index can affect blood sugar levels.
Culinary Applications: Use rice milk for lighter drinks and baking where a neutral flavor is preferred, and save coconut milk for recipes like curries and rich desserts.
Environmental Impact: Rice production uses more water and produces higher greenhouse gas emissions than coconut, though both have a lower impact than dairy farming overall.
Versatility: The best milk depends on the application; rice milk is versatile for drinking, while coconut milk excels in cooking.

A Tale of Two Plant-Based Milks

For those navigating the diverse world of plant-based milks, the choice can be overwhelming. Rice milk and coconut milk are two popular contenders, each with distinct characteristics that make them suitable for different purposes. Understanding their nutritional differences, flavor profiles, and other attributes is crucial for making an informed decision that aligns with your health goals and taste preferences.

Nutritional Showdown: Rice Milk vs. Coconut Milk

The nutritional content is a primary differentiator between these two beverages. Rice milk is known for its low fat and protein content but is high in carbohydrates, often containing significant amounts of sugar, especially in sweetened varieties. Coconut milk, on the other hand, is a high-fat, high-calorie option, rich in saturated fats known as medium-chain triglycerides (MCTs). Fortification is also a key consideration, as many commercial brands add essential vitamins and minerals like calcium and B12, which do not occur naturally in high amounts.

Here is a detailed comparison table based on typical unsweetened versions (values can vary by brand and fortification):


Nutrient (per 1 cup)	Rice Milk	Coconut Milk (Beverage)	Coconut Milk (Canned)
Calories	~115-130	~40-80	~550
Fat	~2.4 g	~4.5-5 g	~57 g
Saturated Fat	~0 g	Present, contains MCTs	High (mostly MCTs)
Carbohydrates	~22.4 g	~7 g	~13 g
Sugar	~12.9 g	~7.1 g	~3.3 g
Protein	<1 g	~0.5 g	~5.5 g
Calcium	~288 mg (if fortified)	Often fortified (~459 mg)	Not a significant natural source
Vitamin B12	~1.54 mcg (if fortified)	Often fortified	Not a natural source

For those watching their fat intake, rice milk is the clear winner, but it's important to be mindful of its high carbohydrate and sugar content, which gives it a high glycemic index. Coconut milk, particularly the canned variety, is energy-dense and high in fat, which can be beneficial for specific dietary needs, but should be consumed in moderation as part of a balanced diet.

Taste, Texture, and Culinary Uses

The flavor and consistency of these two milks dictate their best applications in the kitchen.

Rice Milk

Flavor: Mildly sweet and neutral, making it one of the least flavorful plant milks.
Texture: Thin and watery consistency.
Best For: Blending into smoothies without overpowering other ingredients, using in baking where a neutral base is desired, or as a lighter addition to cereal.

Coconut Milk

Flavor: Distinct, nutty, and sweet tropical flavor.
Texture: Creamier and thicker than rice milk, especially in the canned, full-fat version.
Best For: Culinary applications like curries, soups, and desserts where its rich flavor and creamy texture are a feature.

Allergies and Dietary Considerations

Both milks are free from dairy, soy, and nuts, making them excellent choices for individuals with allergies to these common ingredients. However, there are still specific considerations:

Rice Milk: Widely regarded as the least allergenic milk alternative, suitable for those with multiple sensitivities. However, infants and young children should not consume rice milk as a primary milk substitute due to potential arsenic levels. The high glycemic index can also be a concern for individuals with diabetes.
Coconut Milk: Generally safe for people with nut allergies, as coconuts are botanically considered fruits. Still, some with tree nut allergies may be advised to exercise caution due to the potential for cross-reactivity.

Sustainability and Environmental Impact

When considering the eco-friendliness of plant-based milks, a few factors stand out. Rice cultivation uses a substantial amount of water and produces more greenhouse gases (methane) than other plant milks. Coconut production, while generally having a lower environmental impact than dairy, is concentrated in tropical regions and global demand has led to some concerns over fair trade practices and deforestation.

Ultimately, both options have a smaller environmental footprint compared to dairy milk, but their specific impacts differ based on the resources required for cultivation and processing. Consumers can mitigate negative impacts by seeking certified Fair Trade and organic products. For an overview of different plant-based milks, consult reliable health resources. For more on the health benefits of coconut milk, see Healthline: Coconut Milk: Health Benefits and Uses.

Conclusion: Making the Right Choice

Deciding whether rice milk or coconut milk is better comes down to prioritizing your needs. For those seeking a low-fat, hypoallergenic, and neutral-tasting option for smoothies or cereal, rice milk is the superior choice. If you desire a creamy, flavorful, and calorie-dense liquid for cooking curries or desserts, coconut milk is the clear winner. Individuals concerned with blood sugar should be cautious of rice milk's high glycemic load, while those with nut allergies should confirm suitability with a healthcare provider regarding coconut products. By weighing these factors, you can select the milk alternative that best fits your dietary requirements and culinary endeavors.

Frequently Asked Questions

Rice milk is generally considered better for weight loss due to its lower fat and calorie content compared to canned coconut milk. However, its high sugar content and glycemic index should be noted, and individual nutritional goals are key.

Rice milk is widely considered the most hypoallergenic plant-based milk alternative, making it the safest option for people with multiple food allergies.

The key nutritional difference is their fat and carbohydrate content. Rice milk is low in fat and high in carbohydrates, while coconut milk is high in saturated fat.

Coconut milk is typically better for cooking, especially in dishes like curries and rich sauces, due to its creamy texture and distinct flavor. Rice milk is better for applications where a mild, neutral flavor is desired.

Neither rice nor coconut milk naturally contains significant levels of calcium. Most commercial brands are fortified with calcium and other vitamins to match the nutritional profile of dairy milk.

Both have a lower environmental impact than dairy milk. However, rice production is more water-intensive and produces more greenhouse gases (methane) than coconut milk.

While both are plant-based, experts advise against using rice milk as a primary substitute for young children due to potential arsenic levels. For any significant dietary change for children, consultation with a healthcare provider is recommended.

Coconut milk is high in saturated fat. While studies have shown varying effects on cholesterol levels, including potentially raising LDL, it also contains MCTs which may offer benefits. Moderation is key, and personal health needs should be discussed with a doctor.