Is Simple Truth Coconut Milk Good for You? A Complete Nutritional Breakdown

November 7, 2025 •

4 min read

With the plant-based milk market continuing to grow, global sales are projected to exceed $30 billion by 2026. Among the many choices, Simple Truth coconut milk has become a popular option for its creamy texture and flavor. But beyond its taste, many wonder: is Simple Truth coconut milk good for you? Its healthiness depends heavily on the specific product—canned for cooking versus the refrigerated beverage—and individual dietary needs.

Quick Summary

An examination of Simple Truth coconut milk reveals key nutritional differences between its canned and carton versions. While containing beneficial MCTs and being dairy-free, its healthiness depends on saturated fat content and added ingredients. Comparison with other milks and consideration of personal health goals are crucial for determining its fit in a balanced diet.

Key Points

Variety matters: Simple Truth coconut milk's health profile varies drastically between the low-calorie fortified carton and the high-fat culinary canned versions.
Moderate the saturated fat: The canned product is particularly high in saturated fat, which should be consumed in moderation, especially by individuals with heart health concerns.
Choose unsweetened: The unsweetened carton beverage is the lowest in calories and added sugar, making it the healthier everyday beverage option.
Low protein content: Coconut milk is not a significant source of protein, unlike dairy or soy milk, so other protein sources are necessary.
Potential for gut issues: Additives like gums and emulsifiers, present in many processed varieties, can cause digestive problems for some sensitive individuals.
Consider fortification: While canned coconut milk lacks essential vitamins, the carton beverages are typically fortified with nutrients like calcium and vitamin D.
Know your body: Listen to your body and consult a healthcare professional, especially if you have existing health conditions like high cholesterol or a sensitive digestive system.

Canned vs. Carton: Understanding the Differences

It is crucial to differentiate between the various Simple Truth coconut milk products, as their nutritional profiles and uses differ significantly. Canned coconut milk is a concentrated product primarily for cooking, while the refrigerated carton version is a beverage intended for drinking and lighter recipes.

Nutritional Breakdown of Simple Truth Varieties

Canned Organic Coconut Milk:

Higher in fat and calories: a 1/4 cup serving contains 120 calories and 12g of fat, with 10g being saturated fat (50% of the daily value).
Fewer ingredients: Typically contains only organic coconut, water, and guar gum.
Not fortified: Lacks added calcium, vitamin A, and vitamin D found in most milk beverages.

Original Coconut Milk Beverage (Carton):

Lower in fat and calories: One cup contains 80 calories and 5g of total fat, with 4.5g of saturated fat (24% of the daily value).
Contains added sugar: The "Original" version includes cane syrup, adding 7g of sugar per cup.
Fortified with nutrients: An excellent source of calcium, and vitamins A, D, and E, which are often absent in the canned version.

Unsweetened Coconut Milk Beverage (Carton):

The lowest calorie option: At 60 calories per cup, this is the leanest choice for a beverage.
No added sugar: With just 1g of naturally occurring sugar per serving, it is ideal for managing sugar intake.
Fortified: Like the sweetened version, it provides added vitamins and calcium.

The Potential Health Benefits of Simple Truth Coconut Milk

Despite the high saturated fat content, coconut milk offers several potential health benefits, mostly attributed to its medium-chain triglycerides (MCTs) and lauric acid content.

Boosts metabolism: The MCTs in coconut oil are metabolized differently than longer-chain fatty acids, potentially boosting metabolism and increasing energy expenditure. Some studies suggest MCTs can aid in weight loss and reduce appetite.

Provides immune support: Lauric acid, a major component of coconut fat, is converted by the body into monolaurin, which has antimicrobial and anti-inflammatory properties. This may help protect the body against certain infections.

Offers antioxidant protection: Coconut milk contains antioxidant compounds, such as phenols, which help combat oxidative stress in the body by neutralizing free radicals.

Considerations and Potential Downsides

While a tasty alternative, Simple Truth coconut milk is not without its drawbacks. Informed decisions require weighing the benefits against potential health concerns.

High saturated fat: The primary concern with coconut milk is its high saturated fat content. The American Heart Association advises limiting saturated fat intake, as it can raise LDL ("bad") cholesterol levels, increasing the risk of heart disease. This is especially relevant for the high-fat canned version. The health impact of coconut's specific fatty acid profile (mostly lauric acid) on blood lipids is still a subject of ongoing research and debate.

Low protein content: Simple Truth coconut milk, especially the beverage version, is a poor source of protein compared to dairy and soy milk. This makes it less suitable for individuals relying on milk for their protein intake.

Potential for additives: Processed coconut milk products often contain additives like gums (guar, gellan, xanthan) and emulsifiers (carrageenan) to improve texture and shelf life. While generally recognized as safe, some individuals with sensitive digestion may experience gastrointestinal discomfort from these ingredients.

Added sugars: Sweetened varieties of Simple Truth coconut milk contain significant amounts of added sugar, which contributes to excess calorie intake and potential health issues when consumed excessively. Choosing the unsweetened version is a healthier option.

Simple Truth Coconut Milk vs. Other Milk Alternatives

Understanding how Simple Truth coconut milk stacks up against other plant-based and dairy milks helps in making an informed dietary choice based on individual priorities like flavor, nutritional needs, and dietary restrictions.


Feature	Simple Truth Canned (Organic)	Simple Truth Carton (Original)	Dairy Milk (2%)	Soy Milk (Original)	Almond Milk (Unsweetened)
Calories	120 (per 1/4 cup)	80 (per 1 cup)	~120 (per 1 cup)	~100 (per 1 cup)	~35 (per 1 cup)
Protein	1g (per 1/4 cup)	1g (per 1 cup)	~8g (per 1 cup)	~7g (per 1 cup)	1g (per 1 cup)
Saturated Fat	10g (per 1/4 cup)	4.5g (per 1 cup)	~3g (per 1 cup)	<1g (per 1 cup)	0g (per 1 cup)
Added Sugars	0g	7g	0g (naturally occurring)	~6g	0g
Fortification	No	Yes (Calcium, Vit A, D, E)	Yes (Vit D)	Yes (Ca, Vit D, B12)	Yes (Ca, Vit D, E)
Best For	Cooking, curries, desserts	Beverages, smoothies, coffee	All-purpose, protein source	Protein source, baking	Low-calorie, neutral flavor

Is Simple Truth Coconut Milk Right for You?

For many, Simple Truth coconut milk is a healthy and enjoyable part of a balanced diet. The unsweetened beverage, in particular, offers a low-calorie, dairy-free option with added vitamins and minerals, making it a good choice for smoothies, coffee, or cereal. It is also valuable for vegans or those with lactose intolerance. The high-fat canned version, used moderately in recipes, can add a rich flavor and texture.

However, it is not suitable for everyone. People monitoring their saturated fat intake due to heart disease or high cholesterol should consume it in limited amounts, especially the canned variety. Those with sensitive digestion might want to opt for brands with fewer additives to avoid discomfort. As always, consulting with a healthcare provider or a registered dietitian is recommended for personalized dietary advice.

Conclusion

So, is Simple Truth coconut milk good for you? The answer is nuanced and depends on the product and your health goals. The carton beverages offer a fortified, low-protein, dairy-free option, with the unsweetened version being the healthier choice for daily consumption due to lower fat and sugar. The canned version is calorie-dense and high in saturated fat, making it better suited for occasional culinary uses. Ultimately, Simple Truth coconut milk can be a beneficial addition to your diet when consumed in moderation and with attention to its varying nutritional profiles.

For more information on balancing saturated fat intake, consult resources from trusted health organizations like the American Heart Association.

Frequently Asked Questions

Coconut milk's saturated fat, primarily lauric acid, is a debated topic. While it can raise LDL cholesterol, it also raises HDL (good) cholesterol. For heart health, organizations like the American Heart Association advise limiting saturated fat intake. Moderation, especially with the high-fat canned version, is key.

Simple Truth unsweetened coconut milk is a low-calorie, fortified, and dairy-free alternative. However, it is very low in protein compared to dairy milk, so you will need to find protein from other sources in your diet.

No. The canned Simple Truth coconut milk is high in fat and meant for cooking, such as in curries. The carton beverage is diluted and meant for drinking, smoothies, or cereal. Their nutritional profiles are very different.

Yes, Simple Truth products often contain additives like guar gum, gellan gum, and xanthan gum to prevent separation and improve texture. Some sensitive individuals may experience digestive issues from these ingredients.

The low-calorie, unsweetened beverage can be part of a weight-loss diet, but the high-calorie canned version can contribute to weight gain if consumed excessively. The MCTs might aid metabolism, but overall calorie balance is most important.

Despite its name, coconut is a fruit, not a tree nut, and allergies are rare. However, people with a tree nut allergy should consult an allergist before consuming coconut-based products, as a precaution.

The healthiest option is generally the unsweetened carton beverage. It has the lowest calories and fat, contains no added sugar, and is fortified with vitamins and calcium. Always check the label for ingredients and nutrition facts.