Coconut Milk vs Almond Milk: Taste, Calories, and Nutrition

The rise of plant-based milk alternatives has given health-conscious consumers a wide range of options beyond traditional dairy. Among the most popular contenders are coconut milk and almond milk. But when it comes to health benefits, nutrition, and lifestyle fit, which one is right for you? Let’s dive into the detailed comparison of coconut milk vs almond milk—from calories and fat to flavor, sustainability, and their roles in coffee, cooking, and weight loss.

Quick Takeaway: Coconut Milk vs Almond Milk

Jump to: Nutrition Comparison | Weight Loss | Taste & Uses | FAQs

Nutrition Comparison: Coconut Milk vs Almond Milk

Coconut Milk Nutrition Facts

• Calories (per cup): ~552 (full-fat); ~150–230 (standard canned)

• Fat: 57g (mostly saturated fats, including MCTs)

• Protein: 2.29g

• Carbs: 5.5g

• Vitamins & Minerals: High in potassium, iron, magnesium

• Calcium: ~16mg (low, unless fortified)

• Sodium: 13mg (low)

Highlight: Coconut milk is a calorie-dense, fat-rich option ideal for energy, keto diets, or those wanting fuller, creamier recipes. The MCTs it contains are quickly metabolized and may support fat burning and energy expenditure.

Almond Milk Nutrition Facts

• Calories (per cup): 30–50 (unsweetened)

• Fat: ~2.5g (mostly unsaturated fats)

• Protein: ~0.42g

• Carbs: 1–2g

• Vitamins & Minerals: High in Vitamin E, calcium (when fortified), magnesium

• Calcium: ~188mg (fortified)

• Sodium: 63mg

Highlight: Almond milk is low-calorie and low-fat, making it excellent for weight loss diets and everyday use. It’s often fortified with calcium and vitamin D.

You may also read “10 Colon Cleanse Smoothies“

Which Is Better for Weight Loss?

When comparing coconut milk vs almond milk for weight loss, almond milk is typically the better fit.

Why Almond Milk Wins:

• Lower in calories = easier to create a calorie deficit

• Minimal fat = suitable for low-fat diets

• Often used in smoothies, cereals, and as a milk substitute in coffee

However, coconut milk can still support weight management if used in moderation, especially because MCTs may help boost metabolism and curb cravings by increasing satiety.

Pro Tip: Use almond milk for regular drinks and light coconut milk for flavorful, filling meals (e.g., soups, stews).

Taste, Texture, and Culinary Uses

Coconut Milk Taste & Uses

• Flavor: Rich, slightly sweet, tropical

• Texture: Creamy, thick (especially full-fat versions)

• Best For: Curries, soups, desserts, coconut yogurt, and Thai cuisine

• Coffee: Adds richness but can be too thick or separate

Note: Full-fat coconut milk can overpower coffee or tea due to its heaviness.

Almond Milk Taste & Uses

• Flavor: Mild, slightly nutty

• Texture: Watery, smooth (may feel thin to some)

• Best For: Smoothies, cereals, baking, lattes

• Coffee: Ideal for frothing in lattes or cappuccinos

Coconut milk vs almond milk in coffee: Almond milk typically wins for lattes and lighter drinks. Whereas coconut milk works better in mochas or chocolate-based drinks where its flavor complements the richness.

Coconut Milk vs Almond Milk vs Cow Milk

🥛 Looking for a keto-friendly milk? Choose coconut milk.
🥣 Need a low-calorie breakfast milk? Almond milk is ideal.
🧀 Seeking traditional texture and protein? Cow milk still leads in protein content.

Who Should Choose What?

Choose Almond Milk If You:

• Are watching your calories or fat intake

• Need a dairy-free milk for daily use

• Prefer a mild, neutral flavor

• Have digestive sensitivity to heavier fats

Choose Coconut Milk If You:

• Follow a keto or high-fat diet

• Need a richer flavor for cooking or desserts

• Want to benefit from MCTs for sustained energy

• Prefer a creamy texture in dishes

Sustainability & Health Considerations

Environmental Impact

• Almond milk requires a high amount of water to produce (especially in drought-prone areas like California).

• Coconut farming is more sustainable water-wise but can have ethical sourcing concerns in some regions.

For eco-conscious consumers, source from responsible brands for both.

Safety & Allergies

• Almond milk may trigger nut allergies

• Coconut milk may affect those sensitive to saturated fats

• Neither is FDA-approved as a medical product; consult a healthcare provider if you have dietary restrictions or health conditions

Relevant Article: 6 Best Fiber Supplements for Gut Health (2025 Review)

Expert Nutritionist Insight: How to Choose Based on Your Goals

To go beyond surface-level comparisons, we spoke with nutrition experts and analyzed the role of these milk alternatives in various diets, including keto, paleo, vegan, and low-FODMAP protocols.

Coconut Milk in Specialized Diets

• Keto & Paleo Friendly: Coconut milk is prized in ketogenic diets for its high-fat, low-carb content. The MCTs in coconut milk are quickly converted into ketones, fueling the brain and body without spiking insulin.

• Low-FODMAP: Unsweetened canned coconut milk (without gums or thickeners) is low in fermentable carbs, making it a safe choice for individuals with IBS or FODMAP sensitivity.

• Anti-inflammatory Diets: Due to its natural lauric acid content, coconut milk may help fight inflammation, particularly when part of an unprocessed, whole-food diet.

Almond Milk in Specialized Diets

• Weight Loss & Calorie Restriction: Unsweetened almond milk is a low-calorie base for smoothies, cereals, and drinks. It adds volume without significantly increasing daily caloric load.

• Vegan & Plant-Based: Most almond milk brands are fortified with B12, vitamin D, and calcium, all nutrients commonly supplemented on vegan diets.

• Diabetes-Friendly: With just 1–2 grams of carbs, almond milk helps maintain stable blood sugar levels. Choose unsweetened varieties to avoid hidden sugars.

🔎 Expert Tip: Always read the ingredient list—avoid almond or coconut milk with added sugars, preservatives, or carrageenan, which may irritate digestion.

Coconut Milk vs Almond Milk: In Coffee, Smoothies, and Cooking

Let’s break down how each milk performs in real-life kitchen applications.

Coffee & Lattes

• Almond Milk:

  • Pros: Froths well (especially barista blends), low calorie

  • Cons: Can curdle in acidic or very hot coffee

  • Best For: Lattes, cappuccinos, iced coffee

• Coconut Milk:

  • Pros: Adds creaminess and sweetness, especially in mochas

  • Cons: Full-fat versions may separate or overpower mild coffee

  • Best For: Blended drinks, hot cocoa, thick café-style lattes

✅ Barista Tip: Use light coconut milk or almond barista blends for smoother texture and foam stability in coffee.

Smoothies & Protein Shakes

• Almond Milk is often used for low-calorie, fruit-forward smoothies.

• Coconut Milk adds creamy thickness and pairs well with banana, pineapple, and collagen peptides.

Cooking & Baking

• Almond Milk is suitable for:

  • Pancakes, muffins, sauces

  • Vegan baking where neutral flavor is needed

• Coconut Milk shines in:

  • Thai, Indian, and Caribbean cuisine

  • Curries, rice dishes, custards, and dairy-free ice cream

FAQs

Is coconut milk or almond milk better for weight loss?

Almond milk is better due to lower calories and fat. Coconut milk can still help with satiety thanks to MCTs but must be used in moderation.

How does coconut milk taste compared to almond milk?

Coconut milk is richer, thicker, and has a tropical sweetness, while almond milk is lighter, nuttier, and more neutral.

Which milk is better for coffee?

Almond milk froths well and is favored for lattes. Coconut milk may separate or overpower coffee unless it’s light or blended.

What are the health benefits of coconut milk vs almond milk?

Coconut milk is high in MCTs, potassium, and magnesium, while almond milk is low-calorie and high in vitamin E and calcium (fortified).

Is oat milk a better alternative?

Oat milk is a great middle ground: creamier than almond milk and less fatty than coconut milk.

Final Verdict

Almond milk is the go-to choice for weight loss, calorie control, and light flavor.
Coconut milk excels in taste, creaminess, and cooking applications.

There’s no one-size-fits-all answer. Choose almond milk for a lean, everyday base and coconut milk when you want indulgence and richness—especially in cooking or energy-focused diets.

🛒 Shop Smart: Always choose unsweetened, fortified, and clean-labeled products—whether it’s almond or coconut.

Ultimately, your dietary goals, taste preferences, and health conditions should drive the decision.