Which Is Higher In Calories, Almond Milk Or Coconut Milk? A Detailed Comparison

December 16, 2025 •

4 min read

Unsweetened almond milk contains significantly fewer calories than both the carton and canned varieties of coconut milk, with some options containing as little as 30-40 calories per cup. This substantial difference is crucial for anyone monitoring their energy intake and raises the question: which is higher in calories, almond milk or coconut milk, and what factors influence this?

Quick Summary

Comparing almond milk and coconut milk reveals significant calorie differences, largely influenced by fat content and product type (canned vs. carton). Almond milk is generally lower in calories, making it ideal for low-calorie diets, while canned coconut milk is high in fat and energy.

Key Points

Calorie Comparison: Unsweetened almond milk is the clear lower-calorie option, while coconut milk, particularly the canned variety, is significantly higher in calories due to its fat content.
Fat Content Matters: The primary reason for the calorie difference is fat. Coconut milk is high in saturated fats (MCTs), whereas almond milk is low in fat, with mostly unsaturated fats.
Product Type is Key: Always check the product type and label. Canned coconut milk is very high in calories for cooking, while carton coconut milk for drinking has a more moderate calorie count.
Choosing for Diets: For calorie-controlled or weight-loss diets, almond milk is generally better. For high-fat or ketogenic diets, coconut milk's MCTs are beneficial.
Nutrient Profiles: Both milks are low in protein but often fortified with vitamins. Almond milk is a good source of Vitamin E, while coconut milk provides manganese and copper.
Culinary Differences: The distinct consistencies and flavors lead to different uses. Coconut milk adds rich creaminess to curries, while almond milk is lighter for smoothies and coffee.

The Clear Winner for Fewer Calories

When evaluating which is higher in calories, almond milk or coconut milk, the distinction is clear: almond milk is the lower-calorie choice. A standard cup (240ml) of unsweetened almond milk typically contains just 30-40 calories. This low energy density makes it a popular option for individuals focused on weight management or reducing their overall daily calorie intake. The primary reason for almond milk's low-calorie count is its high water content, with almonds making up only a small percentage of the total volume.

The Calorie Divide in Coconut Milk

For coconut milk, the answer to the calorie question is not so straightforward, as it depends heavily on the product type. There are two main varieties: the beverage-style milk sold in cartons and the thicker, richer milk sold in cans for cooking.

Carton Coconut Milk: This refrigerated beverage is diluted and has a calorie count closer to other plant-based milks, usually ranging from 45 to 80 calories per cup for unsweetened versions.
Canned Coconut Milk: This is the high-calorie, high-fat option used for curries, desserts, and rich sauces. A single cup of full-fat canned coconut milk can contain over 400 calories due to its concentrated fat content. Light canned versions are available but still typically have more calories than carton milk alternatives.

Nutritional Breakdown: Almond Milk vs. Coconut Milk

The calorie content is just one piece of the puzzle. The macronutrient composition and fortification of these milks also differ, influencing their overall nutritional value and suitability for various diets.

The Fat Content Factor

The difference in fat content is the main driver of the calorie disparity. Coconut milk is rich in fat, particularly saturated fat in the form of medium-chain triglycerides (MCTs). While saturated fats are often viewed negatively, MCTs are metabolized differently, providing a quick source of energy and promoting satiety. This makes coconut milk a suitable choice for high-fat, ketogenic diets. In contrast, almond milk is very low in fat, with the small amount it does contain being mostly heart-healthy unsaturated fats.

The Protein and Vitamin Puzzle

Neither almond nor coconut milk is a significant source of protein compared to dairy or soy milk. Almond milk typically offers around 1 gram per cup, while coconut milk provides less than 1 gram in its carton form. Most commercial plant-based milks are fortified with essential vitamins and minerals to mimic dairy milk's nutritional profile. Almond milk is an excellent source of antioxidant Vitamin E and is often fortified with bone-building calcium and Vitamin D. Coconut milk is naturally rich in manganese and copper and is also frequently fortified.

Weighing Your Options: Which Milk is Right for You?

Choosing between these two popular milk alternatives depends on your specific dietary needs and goals.

For Weight Management: If your primary goal is to reduce calorie intake, unsweetened almond milk is the clear winner. Its low-calorie nature allows for a satisfying drink with minimal impact on your daily energy budget.
For High-Fat or Keto Diets: Individuals following a ketogenic diet or needing a richer, more energy-dense liquid will find canned coconut milk more suitable. Its high fat content and MCTs align well with these nutritional plans.
For Culinary Applications: The different textures of the milks make them suitable for different uses. Coconut milk’s creaminess is prized for curries, soups, and desserts. Almond milk's lighter consistency and neutral flavor make it versatile for coffee, cereal, and smoothies.
For Allergies: Almond milk contains tree nuts and should be avoided by those with nut allergies. Coconut is a fruit and not a botanical nut, so it is generally a safe alternative for those with nut sensitivities.

Comparison Table: Almond Milk vs. Coconut Milk


Feature	Unsweetened Almond Milk (Carton)	Unsweetened Coconut Milk (Carton)	Full-Fat Coconut Milk (Canned)
Calories (per cup)	30-40 kcal	45-80 kcal	400-500+ kcal
Fat (per cup)	~2.5g (mostly unsaturated)	~5g (mostly saturated)	~45-50g (mostly saturated MCTs)
Protein (per cup)	~1g	<1g	~5g
Carbs (per cup)	~1-2g	~1.2-7g (varies)	~13g
Key Nutrients	Vitamin E, Fortified Calcium/D	MCTs, Manganese, Fortified Calcium/D	MCTs, Manganese, Iron

Conclusion: Making Your Choice

In the final analysis, unsweetened almond milk is definitively lower in calories than coconut milk, especially compared to the high-fat, canned variety. However, a fair comparison requires understanding the different types of coconut milk and their intended uses. While almond milk offers a low-calorie, fortified beverage option rich in vitamin E, coconut milk provides more concentrated energy and healthy fats in the form of MCTs, making it excellent for specific dietary needs like keto or adding creaminess to dishes. Ultimately, your personal health goals and culinary applications should guide your choice. For a detailed nutritional breakdown, always check the label of your specific product.

For more information on the health benefits and nutritional value of plant-based milks, visit the Healthline guide on the topic.

Frequently Asked Questions

For weight loss based on calorie reduction, unsweetened almond milk is generally the better choice due to its significantly lower calorie content. For individuals on a ketogenic diet, the higher fat and calorie content of coconut milk might be preferable as MCTs can promote satiety, but portion control is essential.

No, they are very different products. Canned coconut milk is thicker, contains higher levels of fat, and is used for cooking. Carton coconut milk is a diluted beverage intended for drinking and has a much lower fat and calorie count.

Yes, unsweetened almond milk typically has slightly more protein (around 1 gram per cup) compared to carton coconut milk, which has less than 1 gram. However, neither is a significant source of protein compared to dairy or soy milk.

Coconut milk contains more fat, particularly saturated fat in the form of medium-chain triglycerides (MCTs). Almond milk is much lower in fat, with the fat it does contain being mostly unsaturated.

Fortified almond milk can be a good source of calcium and Vitamin D, which are important for bone health. However, because it is lower in protein than dairy milk, its overall nutritional profile differs. It's an excellent alternative for those who avoid dairy, but it should be considered within a balanced diet.

This depends on the recipe. Due to their different consistencies and flavors, they are not always interchangeable. Coconut milk is creamier and better for rich, thick sauces or curries, while almond milk is lighter and better for smoothies and cereals.

Yes, almond milk is a tree nut product and should be avoided by individuals with nut allergies. Coconut is considered a fruit, not a botanical nut, so it generally poses less of an allergy risk for those with nut sensitivities, but caution should be exercised.