What You Need to Know About Coconut Milk

Credit: Westend61/Getty

Credit: Westend61/Getty

First and foremost: The coconut milk you now find in the dairy case next to the soy milk, cow’s milk, and nut milks is not like the one you find in a can down the center aisle near the soy sauce. Despite the name, canned and carton-ed coconut milks are two very different products with two very different purposes. When it comes to cooking, stick with the can. When it comes to drinking, it’s the refrigerated carton you’ll want to seek out.

The difference? Nutritionally speaking, it’s about 400 calories and 38g of saturated fat per cup, plus a slew of vitamins and minerals that are added into the refrigerated version during processing. From a culinary perspective, the difference is mainly water. And lots of it. To make the refrigerated version more drinkable, palatable, and comparable as a beverage alternative, manufacturers add water. So much so that it dilutes the calories from about 450 calories per cup to about 45. Whoa.

The good: It’s an option both for vegans and the ~65% of the population who suffer from some form of lactose intolerance.

The not-so-good: It’s very high in saturated fat—1 cup carries 0.5g more than a cup of whole milk.  It’s also a poor source of protein, with less than 1g per cup (unlike cow’s milk, with a hearty 8g). Some varieties also have added sugars, gums, and thickeners, too.

There’s a hard-to-ignore obsession with all things coconut that’s currently sweeping the country. You know it’s a trend when Starbucks takes hold of something, where you can now opt for coconut milk as the steamed companion to your espresso or coffee in all things latte/mocha/cappuccino. Just be aware that your Grande Caffe Latte has the same amount of saturated fat as that buttery Morning Bun.

The buzz has to do with the type of fat found in coconut, which is different from that found in other plant and animal products. The oil found in coconut has been found to give “good” HDL cholesterol a boost, and we aren’t quite sure why. But we also aren’t quite sure whether or not it affects heart disease and weight management … and for that reason it’s best to drink this higher-fat alternative in moderation.

How the refrigerated version is made: The coconut fruit, or pulp, is first pressed to release its rich, flavorful cream (it is not the liquid found inside a coconut, as is often mistakenly assumed). Once pressed, the cream is blended with water, vitamins, minerals, thickeners or gums, and sometimes sugar.

Compared to cow’s milk (per 1 cup):

Original Silk Coconut Milk Unsweetened Silk Coconut Milk Skim Milk Whole Milk
80 calories 45 calories 83 calories 149 calories
5g fat 4.5g fat 0g fat 8g fat
5g sat fat 4g sat fat 0g sat fat 4.5g sat fat
45mg sodium 40mg sodium 103mg sodium 105mg sodium
<1g protein 0g protein 8g protein 8g protein
6g sugar (all added) 0g sugar 12g sugar (naturally occurring) 12g sugar (naturally occurring)
45% DV calcium (all added in processing) 45% DV calcium (all added in processing) 30% DV calcium 30% DV calcium


A few refrigerated coconut milk bonuses:

  • Unlike cow’s milk, coconut milk has no naturally occurring sugars, so it won’t send your blood sugar into a spike.
  • A cup contains 50% of your daily Vitamin B12 needs (good news for vegans, since most B12 is found in animal products).
  • How does it taste? Creamy and rich, with a tropical nuttiness that was quite prevalent—take this into consideration if you are looking for something more neutral. Our crew thought the flavor would be perfect in a smoothie, or a lovely complement to breakfast whole grains like shredded wheat, muesli, oatmeal, or quinoa.

How to buy: First, hit the dairy aisle, not the International aisle. “Original” varieties typically have a bit of sugar added back into the coconut milk, and the vanilla-flavored coconut milk has as much as 9g sugar per cup—that’s 2 heaping teaspoons, folks! Choose the unsweetened variety if you’re looking for a no-sugar-added option.

Bottom line: Coconut milk is an easy-to-find lactose-free, vegan alternative to dairy milk. If moderation is not your forte, then beware—coconut milk has more saturated fat than whole milk, and also lacks the filling protein that comes with cow’s milk. It’s also important to be sure and read labels to know what you’re putting your money into … if you want the added sugars, fine. If not, choose unsweetened.


Keep reading:


  1. Q&A with Dina Cheney, Author of “The New Milks” | Cooking Light

    […] What You Need to Know About Coconut Milk […]

    May 3, 2016 at 7:00 pm
  2. All the Coconut Products You Can Buy at Whole Foods | Cooking Light

    […] While it may be a good option for vegans and those with lactose intolerance, the low protein content and high amount of fat actually makes it a poor nutritional replacement for cow’s milk. See a side-by-side nutritional comparison of the two milks. […]

    April 17, 2016 at 8:00 am
  3. jean

    In Manila, we grate the mature coconut (not the soft ones called “buko” or young coconut found floating in coconut drinks in Thai or Vietnamese restaurants), then we squeeze the grated meat which produces the coconut cream. The succeeding squeezes with a little hot water makes the coconut milk.

    June 15, 2015 at 10:03 am
  4. Susan

    Can I make yogurt with coconut milk

    June 14, 2015 at 11:01 am
  5. Norah

    I buy tinned coconut milk to cook and some have two ingredients but some have more. What’s guar gum for? Does lite just mean more water is added? I’m not sure which to buy. They differ in consistency. Thank Norah in Canada.

    June 14, 2015 at 10:33 am
  6. Allan

    Very informative article thanks very much. Great alternative to the dairy milk however what is your viewpoint on the comparison between the quality of fats in coconut milk and the quality of fats in dairy milk, as good fats are still essential for our nutrition intake?

    Great article

    June 11, 2015 at 6:45 pm

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