Is there a healthier alternative to coconut milk?

December 26, 2025 •

4 min read

According to Econutrena, unsweetened almond milk typically contains 30–40 calories per cup, while canned coconut milk can contain significantly more. If you're asking, 'Is there a healthier alternative to coconut milk?', the answer depends on your specific nutritional needs and culinary goals, from low-calorie drinking to creamy curries.

Quick Summary

The ideal plant-based substitute is based on your dietary needs and intended use. This guide compares the nutritional profiles of common alternatives, including almond, oat, and soy milk, to help you select a healthier option.

Key Points

Almond Milk: Best for low-calorie, everyday use, rich in vitamin E, but low in protein.
Oat Milk: Offers a creamy texture for coffee and cooking, high in fiber, but higher in carbs and calories.
Soy Milk: Highest in protein among popular plant milks, making it a great option for satiety and muscle health.
Cashew Milk: Delivers a rich, creamy texture similar to coconut milk for sauces and soups, but with a different flavor profile.
Consider Your Goal: Choose based on your specific needs, whether it's managing calories, boosting protein, or finding the right cooking consistency.

Understanding Coconut Milk's Nutritional Profile

While a popular ingredient in curries and vegan desserts, coconut milk contains a high amount of fat and calories, particularly the canned variety. This is due to its high concentration of medium-chain triglycerides (MCTs), which provide a quick energy source but also contribute to a higher calorie count compared to many other plant-based milks. While these MCTs can offer metabolic benefits, the high saturated fat content is a factor for those monitoring their intake for heart health. For those seeking a lower-fat, lower-calorie profile, or a different flavor, exploring alternatives is a logical step.

Exploring Healthier Alternatives

There is a wide variety of plant-based milks available, each with its own unique nutritional composition and best uses. Some common and often healthier options include:

Almond Milk

Unsweetened almond milk is a low-calorie alternative that is lower in fat than coconut milk. It has a neutral, nutty flavor and a thinner consistency. It is frequently fortified with calcium and vitamin D, and is a good source of antioxidant vitamin E.

Pros: Low in calories and saturated fat, good source of vitamin E, widely available.
Cons: Low in protein, thinner consistency not suitable for all recipes.
Best Uses: Smoothies, coffee, cereal, and baking where a light texture is needed.

Oat Milk

Oat milk is known for its creamy texture and mild, slightly sweet flavor. It is a good source of fiber, specifically beta-glucan, which can help lower LDL cholesterol levels. Its creaminess is often achieved by adding oils, so fat content can be comparable to carton coconut milk.

Pros: High in fiber, creamy texture, versatile in coffee and cooking.
Cons: Higher in carbohydrates and sugar (if sweetened), can cause bloating in some individuals.
Best Uses: Lattes, baking, creamy sauces, and drinking on its own.

Soy Milk

As the most nutritionally similar plant-based option to dairy milk, soy milk is an excellent source of protein, with about 7 grams per cup. It has a creamy texture and can be used in a 1:1 ratio with coconut milk in many recipes, though it is lower in fat.

Pros: Highest protein content among popular plant milks, lower in fat than coconut milk, versatile for cooking and baking.
Cons: Some people have a soy sensitivity or prefer to avoid soy products.
Best Uses: Savory curries, soups, sauces, and anywhere a high-protein milk is needed.

Cashew Milk

Cashew milk offers a very creamy, smooth texture that can closely mimic coconut milk's richness in certain applications, but without the distinct tropical flavor. It is lower in calories than canned coconut milk and contains healthy monounsaturated fats.

Pros: Rich and creamy texture, subtle nutty flavor, good source of magnesium.
Cons: Higher fat and calorie content than almond milk, can be more expensive.
Best Uses: Creamy soups, sauces, and desserts.

Comparison Table of Plant-Based Milks


Feature	Unsweetened Coconut Milk (Carton)	Unsweetened Almond Milk	Unsweetened Oat Milk	Unsweetened Soy Milk
Calories (per cup)	~45-80 kcal	~30-40 kcal	~110-120 kcal	~80-110 kcal
Fat (per cup)	~4-5g	~2.5g	~5g	~4g
Protein (per cup)	<1g	~1g	~2g	~7-8g
Carbs (per cup)	Low	Low	High	Moderate
Key Benefit	Richness, MCTs	Low calorie, Vitamin E	Creaminess, Fiber	High Protein
Best For	Desserts, curries	Light baking, smoothies	Lattes, creamy sauces	Curries, protein boost

Choosing the Right Alternative for You

Selecting the best alternative depends on your intended use and health goals. For example, if you want a creamy texture for a soup but fewer calories than full-fat coconut milk, cashew milk could be an excellent choice. For a high-protein breakfast shake, soy milk is the clear winner. For everyday use with the lowest calorie count, almond milk is a popular option. When buying, always check the label for added sugars and fortification levels, as these vary significantly by brand. Ultimately, the healthiest option for you aligns with your personal dietary needs and taste preferences.

Conclusion

While coconut milk has its place, especially for rich, creamy recipes, many healthier alternatives are available to suit a variety of dietary needs. Almond milk offers a low-calorie, low-fat option perfect for smoothies and cereal. Oat milk provides a creamy, fibrous choice ideal for coffee. Soy milk stands out for its high protein content, making it great for curries and baking. Cashew milk offers a rich, smooth texture for sauces and soups. By considering your specific goals—whether it's managing calorie intake, boosting protein, or finding a suitable cooking consistency—you can easily find a healthy and delicious substitute for coconut milk. To ensure you're making the best choice, it's always wise to compare nutritional information and ingredients across brands.

For more detailed information on comparing plant-based milks, consult reputable sources such as Healthline's guide on substitutes for coconut milk.

Frequently Asked Questions

For the lowest calorie alternative, unsweetened almond milk is your best bet, typically containing 30-40 calories per cup, significantly less than even refrigerated coconut milk beverages.

Yes, you can use unsweetened soy milk as a 1:1 substitute for coconut milk in curries. It offers a higher protein content but will produce a less rich sauce, so you may need to add a thickener like cornstarch.

Oat milk provides a creamy texture that can work well, especially in lattes and sauces. However, canned coconut milk is thicker, so for maximum richness, consider using cashew cream or thickening the oat milk.

If you have nut and soy allergies, oat milk is generally a safe and versatile alternative. Always check the label to ensure it is certified nut-free and processed in a dedicated facility to avoid cross-contamination.

Soy milk generally has significantly more protein than both almond and coconut milk. Standard unsweetened almond and coconut milks contain very little protein, typically around 1 gram or less per cup.

Yes, cashew milk's creamy texture makes it a good substitute in baking, especially for recipes requiring a dense texture like cheesecakes and custards. It can be swapped in a 1:1 ratio for coconut milk.

Canned coconut milk is significantly higher in calories and saturated fat compared to carton varieties and most other plant-based milks, which may be a concern for those monitoring their fat intake for heart health.