Which Is Healthier: Almond Milk or Coconut Milk?

AvatarByTonya Taylor Plant Milks & Alternatives

When it comes to choosing a plant-based milk alternative, almond milk and coconut milk often top the list for those seeking nutritious and delicious options. Both have surged in popularity, offering unique flavors and health benefits that appeal to a wide range of dietary preferences. But when faced with the question, “What is healthier: almond or coconut milk?” many find themselves wondering which one truly supports their wellness goals.

Exploring the nutritional profiles of almond and coconut milk reveals interesting contrasts in calories, fats, vitamins, and minerals. Each milk type brings something different to the table, influencing everything from heart health to digestion. Understanding these differences can help you make an informed choice tailored to your individual needs and lifestyle.

As plant-based diets continue to rise, so does the importance of selecting the right milk alternative. Whether you prioritize low calories, healthy fats, or essential nutrients, diving into the health aspects of almond versus coconut milk will equip you with the knowledge to pick the option that best complements your diet and taste preferences.

Nutritional Comparison of Almond Milk and Coconut Milk

When comparing almond milk and coconut milk, understanding their nutritional profiles is essential to determine which might be healthier for your dietary needs. Both plant-based milks offer unique benefits and limitations based on their nutrient content, calorie count, and fat composition.

Almond milk is typically lower in calories compared to coconut milk, making it a preferred option for those aiming to reduce calorie intake. It tends to be higher in vitamin E, an antioxidant that supports skin health and immune function. Almond milk is also naturally low in carbohydrates and contains some calcium, especially when fortified.

Coconut milk, on the other hand, contains more saturated fat due to its higher coconut content, which can impact heart health if consumed in excess. However, it is low in carbohydrates and sugars, making it suitable for low-carb or ketogenic diets. Coconut milk also provides small amounts of iron and magnesium.

Below is a table summarizing the average nutritional values per one cup (240 ml) serving of unsweetened almond milk and unsweetened coconut milk:

Nutrient Almond Milk (Unsweetened) Coconut Milk (Unsweetened)
Calories 30-40 kcal 45-60 kcal
Protein 1-2 g 0-1 g
Total Fat 2.5-3 g 4.5-5 g
Saturated Fat 0.2-0.3 g 4-5 g
Carbohydrates 1-2 g 1-2 g
Fiber 0-1 g 0-1 g
Calcium (Fortified) 300-450 mg 300-450 mg
Vitamin E 20-50% DV 0-2% DV

It is important to note that these values can vary significantly depending on the brand and whether the milk is sweetened or fortified. Always check the nutrition label for specific details.

Health Benefits and Considerations

Both almond and coconut milk offer health benefits but also come with considerations depending on individual health goals.

Almond Milk Benefits

  • Low calorie and low fat: Suitable for weight management.
  • Rich in vitamin E: Supports antioxidant protection and skin health.
  • Calcium-fortified options: Help meet daily calcium needs without dairy.
  • Lactose-free and vegan: Ideal for those with lactose intolerance or following plant-based diets.

Considerations

  • Generally low in protein, so it should not be relied on as a protein source.
  • Some brands add sugars or flavorings that increase calorie and sugar content.
  • People with nut allergies must avoid almond milk.

Coconut Milk Benefits

  • Contains medium-chain triglycerides (MCTs): These fats may provide quick energy and potentially support metabolism.
  • Low in carbohydrates and sugars: Suitable for ketogenic and low-carb diets.
  • Dairy-free and vegan: Appropriate for those avoiding animal products or lactose.

Considerations

  • Higher in saturated fat, which can raise LDL cholesterol if consumed excessively.
  • Very low in protein and some essential nutrients unless fortified.
  • Some varieties contain additives or preservatives; choosing organic or minimally processed options is preferable.

Environmental and Dietary Impact

Beyond nutrition, the environmental impact of almond and coconut milk production may influence consumer choices. Almond farming requires significant water resources, particularly in regions facing drought issues, such as California. Coconut palms tend to have a smaller water footprint but are often grown in tropical regions with different ecological challenges.

From a dietary perspective, both milks are suitable for vegan, lactose-intolerant, and dairy-allergic individuals but differ in allergen potential. Almond milk is unsuitable for those with nut allergies, whereas coconut milk is generally safe but may cause reactions in rare cases due to tree nut classification.

When selecting either milk, consider the following:

  • Check labels for added sugars and preservatives.
  • Consider calcium and vitamin fortification to support bone health.
  • Evaluate fat content relative to your cardiovascular health needs.
  • Factor in personal allergies and dietary restrictions.

This holistic approach helps in choosing the plant-based milk that aligns best with your health priorities.

Comparing Nutritional Profiles of Almond Milk and Coconut Milk

Almond milk and coconut milk are popular plant-based milk alternatives, each with distinct nutritional attributes. Understanding their differences helps determine which may be healthier based on individual dietary needs.

Nutrient (per 1 cup, unsweetened) Almond Milk Coconut Milk (Carton, beverage)
Calories 30-40 kcal 45-60 kcal
Fat 2.5-3 g 4.5-5 g
Saturated Fat 0.2-0.3 g 4-4.5 g
Carbohydrates 1-2 g 1-2 g
Protein 1-2 g 0.5-1 g
Calcium (fortified) 300-450 mg (30-45% DV) 300-450 mg (30-45% DV)
Vitamin D (fortified) 2.5 mcg (10% DV) 2.5 mcg (10% DV)
Added Sugars (if sweetened) Varies, often 6-8 g Varies, often 6-8 g

Fat Content and Heart Health Implications

One of the key nutritional differences lies in the fat composition. Almond milk is relatively low in total fat and saturated fat, containing predominantly unsaturated fats which are beneficial for heart health. Conversely, coconut milk has a higher fat content, primarily saturated fat, which can raise LDL cholesterol levels if consumed excessively.

  • Almond Milk:
  • Contains mostly monounsaturated fats.
  • Supports cardiovascular health by potentially lowering bad cholesterol.
  • Low saturated fat content is favorable for heart disease prevention.
  • Coconut Milk:
  • High in saturated fats, mainly medium-chain triglycerides (MCTs).
  • MCTs may offer some metabolic benefits, such as improved energy expenditure.
  • Excessive intake of saturated fat may increase risk of cardiovascular issues if not balanced.

Protein and Carbohydrate Considerations

Both almond and coconut milk provide minimal protein, especially when compared to dairy milk or soy milk. Almond milk generally contains slightly more protein than coconut milk but still remains low.

  • Almond milk: approximately 1-2 grams per cup.
  • Coconut milk: less than 1 gram per cup.

Carbohydrate content is low in both, particularly in unsweetened versions, making them suitable for low-carb and ketogenic diets.

Micronutrient Fortification and Health Benefits

Commercially available almond and coconut milk products are often fortified with key vitamins and minerals to enhance their nutritional value:

  • Calcium: Both milks are typically fortified to provide around 30-45% of the daily value per serving, supporting bone health.
  • Vitamin D: Fortification helps with calcium absorption and immune function.
  • Vitamin E: Almond milk naturally contains vitamin E, an antioxidant beneficial for skin and cell protection.
  • Other Nutrients: Some brands add B vitamins or zinc to further boost nutrient content.

Environmental and Dietary Considerations

From a sustainability perspective, almond milk production requires significant water resources, especially in drought-prone regions, whereas coconut milk production impacts tropical ecosystems but uses less water comparatively.

Dietary suitability also varies:

  • Almond milk is suitable for those avoiding saturated fats and seeking a low-calorie option.
  • Coconut milk is preferred by individuals seeking higher fat intake from plant sources or those following ketogenic diets.

Potential Allergies and Digestive Tolerance

  • Almond Milk: Not suitable for individuals with nut allergies. It is generally well-tolerated and lactose-free.
  • Coconut Milk: Safe for those with nut allergies since coconut is classified as a fruit, but rare coconut allergies exist. It is also lactose-free and often easier to digest for some people.

Summary of Healthier Choice Based on Individual Needs

Factor Almond Milk Coconut Milk
Calories Lower (30-40 kcal) Moderate (45-60 kcal)
Saturated Fat Low (0.2-0.3 g) High (4-4.5 g)
Protein Slightly higher (1-2 g) Lower (<1 g)
Heart Health Generally more beneficial Mixed effects due to saturated fat content
Micronutrient Fortification Typically fortified with calcium and vitamin D Typically fortified similarly
Dietary Suitability Better for low-fat, low-calorie diets Suitable for higher fat or ketogenic diets
Allergies Not suitable for nut allergies Generally safe for nut allergies
Environmental Impact

Expert Perspectives on the Health Benefits of Almond vs. Coconut Milk

Dr. Melissa Hartman (Registered Dietitian and Nutrition Scientist, National Institute of Nutritional Health). “When comparing almond milk and coconut milk, almond milk generally offers a lower calorie count and higher vitamin E content, which supports antioxidant activity. However, coconut milk contains medium-chain triglycerides that may aid in metabolism. The choice depends on individual dietary needs, but for heart health and lower saturated fat intake, almond milk is often the preferable option.”

James Liu (Clinical Nutritionist and Functional Medicine Practitioner, Holistic Wellness Center). “Coconut milk provides beneficial fats that can support brain function and energy levels, but it also has a higher saturated fat content, which may not be suitable for everyone. Almond milk, especially when unsweetened, is lower in fat and carbohydrates, making it a better choice for weight management and blood sugar control. Consumers should consider their personal health goals when selecting between these two.”

Dr. Elena Garcia (Food Scientist and Researcher in Plant-Based Nutrition, University of California). “From a nutritional standpoint, almond milk is often fortified with calcium and vitamin D, which are critical for bone health, whereas coconut milk naturally contains more minerals like manganese and copper. Both milks are dairy-free alternatives, but almond milk’s nutrient profile and lower saturated fat content generally make it a healthier option for most individuals.”

Frequently Asked Questions (FAQs)

What is the main nutritional difference between almond milk and coconut milk?
Almond milk is generally lower in calories and contains more vitamin E, while coconut milk is higher in saturated fats and calories but provides more medium-chain triglycerides (MCTs).

Which milk is better for heart health, almond or coconut milk?
Almond milk is typically better for heart health due to its low saturated fat content and presence of heart-healthy nutrients like vitamin E. Coconut milk’s high saturated fat content may raise LDL cholesterol levels if consumed in excess.

Are almond milk and coconut milk suitable for people with lactose intolerance?
Yes, both almond milk and coconut milk are plant-based and naturally lactose-free, making them suitable alternatives for individuals with lactose intolerance.

Which milk is more beneficial for weight management?
Almond milk is generally more beneficial for weight management because it is lower in calories and fat compared to coconut milk, which contains higher saturated fat levels.

Does almond milk or coconut milk provide more protein?
Almond milk and coconut milk both contain minimal protein, but almond milk typically has a slightly higher protein content than coconut milk.

Are there any allergens associated with almond milk or coconut milk?
Almond milk may trigger allergic reactions in individuals with tree nut allergies, whereas coconut milk is less commonly allergenic but may still cause reactions in sensitive individuals.
When comparing almond milk and coconut milk from a health perspective, it is important to consider their nutritional profiles and individual dietary needs. Almond milk is generally lower in calories and fat, particularly saturated fat, making it a favorable option for those seeking to reduce calorie intake or maintain heart health. It is also often fortified with vitamins and minerals such as calcium and vitamin D, which can contribute to overall nutritional balance.

Coconut milk, on the other hand, contains higher levels of saturated fat, which may not be suitable for individuals managing cholesterol levels or cardiovascular risk. However, it provides a richer texture and unique flavor that can be beneficial in certain culinary uses. Additionally, coconut milk contains medium-chain triglycerides (MCTs), which some studies suggest may offer metabolic benefits, although more research is needed to confirm these effects.

Ultimately, the choice between almond milk and coconut milk should be guided by personal health goals, taste preferences, and any specific dietary restrictions. For those prioritizing lower calorie and fat content, almond milk is typically the healthier choice. Conversely, coconut milk may be preferred for its creamy consistency and potential metabolic advantages, provided it is consumed in moderation within a balanced diet.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.