In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsPotential DownsidesIs It Safe for Everyone?Tips & RecipesFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Potential Downsides
Is It Safe for Everyone?
Tips & Recipes
FAQs
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Photo:Photographer: Greg DuPree, Food Stylist: Ruth BlackBurn , Prop Stylist: Julia Bayless
Photographer: Greg DuPree, Food Stylist: Ruth BlackBurn , Prop Stylist: Julia Bayless
There are tons of different alternative milks to pick from nowadays. But some, like coconut milk, are staples that have been around much longer than the trend. Coconut milk itself is derived from the flesh of mature coconuts, and is mixed with water to thin it.
You’ll find some coconut milk in a carton, which is different from canned coconut milk that usually includes the thicker coconut cream. Since coconut milk in cartons is more diluted than coconut milk in a can, it can contain stabilizers, flavorings and can be fortified with additional nutrients. This type of coconut milk often has nutrients like vitamin B12 and vitamin D added that help your body thrive, and it can also support heart health, lower inflammation levels and better blood sugar control.
You might be wondering: what happens if you drink coconut milk daily? Is there a downside to adding it to your diet? Let’s talk about coconut milk benefits, potential drawbacks and understand what to expect from this popular plant-based alternative.
Coconut Milk vs. Coconut Water: What’s the Difference?
Health Benefits of Coconut Milk
Support Weight Management
However, it’s important to not jump to conclusions too quickly.Emily Holdorf, M.S., RDN, CDN,a registered dietitian nutritionist and recipe developer at EmPowered Nutrition, explains research that took a look at MCTs in food. Holdorf mentions, “There have been many studies done to see if MCTs can benefit body composition, weight and metabolism, but none have been conclusive and more extensive research is still needed.”
Holdorf goes on to highlight, “Coconut milk is lower in calories, but since it has less protein and carbohydrates than cow’s milk, you may end up feeling less satisfied which could contribute to more snacking throughout the day.”
To keep you satisfied longer, try pairing a glass of coconut milk with a source of protein and fiber, such as a bowl of yogurt and berries or an egg scramble with vegetables.
Improve Heart Health
Some research has also indicated that coconut milk may effectively reduce LDL cholesterol (bad cholesterol) and helping to raise HDL cholesterol (good cholesterol).
The #1 Nutrient to Help Reduce Blood Pressure, According to Dietitians
Decrease Inflammation
Bailey Franklyn, RD,a registered dietitian and owner of Harvest Table Nutrition, relays that coconut milk may help decrease inflammation in the body because it contains lauric acid, a medium-chain fatty acid. Lauric acid is found in even larger quantities incoconut oil.According to research, lauric acid has demonstrated anti-inflammatory effects.More research is needed to fully understand the potential effects of coconut milk on inflammation, though.
Coconut Milk Nutrition
One cup of unsweetened, fortified coconut milk contains the following:
Calories: 76Carbohydrates: 7gDietary Fiber: 0gTotal Sugar: 6gAdded Sugar: 0gProtein: 1gTotal Fat: 5gSaturated Fat: 5gCholesterol: 0mgSodium: 46mgVitamin B12: 1.5 mcg (63% Daily Value)Calcium: 460 mg (35% DV)Vitamin D: 2.4 mcg (12% DV)
Compared tocow’s milk, coconut milk is relatively low in calories but higher in saturated fats than 2%, 1% or nonfat cow’s milk. The notable amounts ofvitamin B12,calciumandvitamin D(often added during processing) help support bone health, brain health and metabolic functions in the body.
Potential Downsides to Consider
Higher in Saturated Fat
Saturated fat intake should be limited to 10% or less of your daily calories.If you’re eating a 2,000-calorie diet, this equates to about 22 grams of saturated fat per day. Therefore, a 1-cup serving of coconut milk, containing 5 grams of saturated fat, already contributes over 20% of your daily intake. Excess saturated fat consumption may be a concern forheart healthover time, so be sure to consider how coconut milk fits into the rest of your day. Also, aim to balance your saturated fat intake (from coconut milk or otherwise) with sources ofunsaturated fatslike olive oil, nuts, seeds, avocados and fish.
Lower in Protein
Compared to cow’s milk and soy milk, coconut milk has a significantly lower protein content, so don’t rely on it to help meet yourprotein needs. And try to pair it with a source of protein to help slow down how quickly it’s digested—doing so will help support healthy blood sugar levels.
May Contain Added Sugar
Nilforoush also recommends being mindful that sweetened or flavored coconut milk products often contain added sugars. This is a nutrient thatmost Americans overeat, which can lead to dental decay, insulin resistance and higher chronic disease risk down the road. Instead, reach for unsweetened coconut milk and try flavoring it at home with a small splash of vanilla extract or small drizzle of honey or maple syrup to taste if you prefer it with some sweetness.
Is Coconut Milk Safe for Everyone?
Holdorf notes, “Coconut milk would not be safe for someone with a coconut allergy. If you have a tree nut allergy, consult your allergist before consuming coconut-based products as well.”
Due to its high saturated fat content, if you have heart disease or high cholesterol, you may consider talking with a health care provider or dietitian before drinking coconut milk regularly.
Tips for Enjoying Coconut Milk
You can use coconut milk in a variety of dishes to add creaminess without dairy. Think:coffee drinks,soups, smoothies anddairy-free ice cream. We especially love adding it to recipes likeTurmeric LattesorBerry-Coconut Smoothies.
If you’re looking for recipes with canned coconut milk, which is more dense due to the coconut cream it contains, try fan-favorite recipes likeJerk Chicken with Coconut RiceorOne-Pot Coconut Milk Curry with Chickpeas.
The Bottom Line
Coconut milk is a flavorful and versatile alternative milk. When purchasing, look for unsweetened versions with no added sugar. While you shouldn’t solely rely on coconut milk to support good health, when combined with other nutrient-rich foods it can definitely be part of a balanced eating pattern.
Frequently Asked QuestionsHoldorf mentions it’s OK to drink coconut milk every day if you enjoy it, but to keep the following things in mind. Coconut milk lacks some essential nutrients, such as protein, so it’s important to balance your day with other nutrient-dense foods and sources of protein. Coconut milk is also higher in saturated fat than other milks, so stick to around 1 cup per day as a rule of thumb (especially if you are being mindful of your heart health).The main downside to coconut milk is its high saturated fat content and low protein content. This makes it a less ideal milk choice for someone seeking to increase their protein intake or support their heart health.The research specifically discussing coconut milk is limited. However, some of the nutrients found in coconut milk may offer potential benefits for decreasing inflammation, improving blood sugar levels and supporting weight management when consumed in moderation.
Frequently Asked Questions
Holdorf mentions it’s OK to drink coconut milk every day if you enjoy it, but to keep the following things in mind. Coconut milk lacks some essential nutrients, such as protein, so it’s important to balance your day with other nutrient-dense foods and sources of protein. Coconut milk is also higher in saturated fat than other milks, so stick to around 1 cup per day as a rule of thumb (especially if you are being mindful of your heart health).
The main downside to coconut milk is its high saturated fat content and low protein content. This makes it a less ideal milk choice for someone seeking to increase their protein intake or support their heart health.
The research specifically discussing coconut milk is limited. However, some of the nutrients found in coconut milk may offer potential benefits for decreasing inflammation, improving blood sugar levels and supporting weight management when consumed in moderation.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Jadhav HB, Annapure US.Triglycerides of medium-chain fatty acids: a concise review.J Food Sci Technol. 2023;60(8):2143-2152. doi:10.1007/s13197-022-05499-wWatanabe S, Tsujino S.Applications of medium-chain triglycerides in foods.Front Nutr. 2022;9. doi:10.3389/fnut.2022.802805Ekanayaka RAI, de Silva PGSM, Ekanayaka MKI, et al.Effect of different forms of coconut on the lipid profile in normal free-living healthy subjects: A randomized controlled trial (Phase II).Glob Epidemiol. 2024;7:100138. doi:10.1016/j.gloepi.2024.100138Mustafa A, Arumugham Indiran M, Shanmugham R, Ramalingam K.Anti-inflammatory activity of lauric acid, thiocolchicoside and thiocolchicoside-lauric acid formulation.Bioinformation. 2023;19(11):1075-1080. Published 2023 Nov 30. doi:10.6026/973206300191075U.S. Department of Agriculture. FoodData Central.Coconut milk.U.S. Department of Agriculture and U.S. Department of Health and Human Servies.2020-2025 Dietary Guidelines for Americans
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Jadhav HB, Annapure US.Triglycerides of medium-chain fatty acids: a concise review.J Food Sci Technol. 2023;60(8):2143-2152. doi:10.1007/s13197-022-05499-wWatanabe S, Tsujino S.Applications of medium-chain triglycerides in foods.Front Nutr. 2022;9. doi:10.3389/fnut.2022.802805Ekanayaka RAI, de Silva PGSM, Ekanayaka MKI, et al.Effect of different forms of coconut on the lipid profile in normal free-living healthy subjects: A randomized controlled trial (Phase II).Glob Epidemiol. 2024;7:100138. doi:10.1016/j.gloepi.2024.100138Mustafa A, Arumugham Indiran M, Shanmugham R, Ramalingam K.Anti-inflammatory activity of lauric acid, thiocolchicoside and thiocolchicoside-lauric acid formulation.Bioinformation. 2023;19(11):1075-1080. Published 2023 Nov 30. doi:10.6026/973206300191075U.S. Department of Agriculture. FoodData Central.Coconut milk.U.S. Department of Agriculture and U.S. Department of Health and Human Servies.2020-2025 Dietary Guidelines for Americans
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Jadhav HB, Annapure US.Triglycerides of medium-chain fatty acids: a concise review.J Food Sci Technol. 2023;60(8):2143-2152. doi:10.1007/s13197-022-05499-wWatanabe S, Tsujino S.Applications of medium-chain triglycerides in foods.Front Nutr. 2022;9. doi:10.3389/fnut.2022.802805Ekanayaka RAI, de Silva PGSM, Ekanayaka MKI, et al.Effect of different forms of coconut on the lipid profile in normal free-living healthy subjects: A randomized controlled trial (Phase II).Glob Epidemiol. 2024;7:100138. doi:10.1016/j.gloepi.2024.100138Mustafa A, Arumugham Indiran M, Shanmugham R, Ramalingam K.Anti-inflammatory activity of lauric acid, thiocolchicoside and thiocolchicoside-lauric acid formulation.Bioinformation. 2023;19(11):1075-1080. Published 2023 Nov 30. doi:10.6026/973206300191075U.S. Department of Agriculture. FoodData Central.Coconut milk.U.S. Department of Agriculture and U.S. Department of Health and Human Servies.2020-2025 Dietary Guidelines for Americans
Jadhav HB, Annapure US.Triglycerides of medium-chain fatty acids: a concise review.J Food Sci Technol. 2023;60(8):2143-2152. doi:10.1007/s13197-022-05499-w
Watanabe S, Tsujino S.Applications of medium-chain triglycerides in foods.Front Nutr. 2022;9. doi:10.3389/fnut.2022.802805
Ekanayaka RAI, de Silva PGSM, Ekanayaka MKI, et al.Effect of different forms of coconut on the lipid profile in normal free-living healthy subjects: A randomized controlled trial (Phase II).Glob Epidemiol. 2024;7:100138. doi:10.1016/j.gloepi.2024.100138
Mustafa A, Arumugham Indiran M, Shanmugham R, Ramalingam K.Anti-inflammatory activity of lauric acid, thiocolchicoside and thiocolchicoside-lauric acid formulation.Bioinformation. 2023;19(11):1075-1080. Published 2023 Nov 30. doi:10.6026/973206300191075
U.S. Department of Agriculture. FoodData Central.Coconut milk.
U.S. Department of Agriculture and U.S. Department of Health and Human Servies.2020-2025 Dietary Guidelines for Americans
