Coconut milk delivers a smooth texture and a naturally sweet flavor. This plant-based alternative has become increasingly popular in everything from morning coffees to evening curries.
But if you’re watching your weight, you might wonder if this creamy delight belongs in your meal plan. There’s often confusion between canned coconut milk (higher in calories and fat) and coconut milk beverage that comes in cartons (much lighter and suitable for drinking). In this article, we’ll focus on coconut milk beverage—the type you’d find in the refrigerated section alongside other plant-based milks, which contains significantly fewer calories than its canned counterpart.
Let’s dive into the nutrition facts, science-backed benefits, and practical tips for including coconut milk beverage in a weight-conscious lifestyle. We’ll explore how this tropical drink might help—or hinder—your progress toward your goals.
✅ Quick answer
Yes, in moderation. Coconut milk can fit into a weight loss plan if you drink it in moderation, because:
- Rich in MCTs – Medium-chain triglycerides are a type of fat that your body absorbs and burns more quickly than most other fats. Instead of being stored, they’re more likely to be used right away for energy.
- Satisfying and flavorful – The creamy texture and rich taste for just 22 to 25 calories per 1/2 cup can make low-calorie dishes more satisfying, which may help you stick to your eating plan longer.
- Low carb – With just 1 to 2 grams of carbs per cup, coconut milk beverage works well in low-carb or keto approaches to weight management, which can be effective for some people.
🥗 Nutrients in coconut milk (Per 1/2 cup/120ml)
| Nutrient | Amount | % RDA* |
|---|---|---|
| Calories | 22-25 calories | 1-1.5% |
| Protein | 0-0.5g | 0-1% |
| Total carbs | 0.5-1g | <0.5% |
| Fiber | 0-0.5g | 0-2% |
| Sugars | 0g | — |
| Total fat | 2-2.5g | 2.5-4% |
| – Saturated fat | 2g | 10% |
| – Monounsaturated fat | <0.5g | — |
| – Polyunsaturated fat | <0.5g | — |
| Omega-3 | 0g | — |
| Omega-6 | trace | — |
The numbers tell an important story: With just 22-25 calories per 1/2 cup serving, it’s comparable to other plant-based milk alternatives. While the fat content is relatively low at 2-2.5g per 1/2 cup, most of it is still saturated fat. However, these aren’t like typical saturated fats; approximately 60% are medium-chain triglycerides (MCTs), which may behave differently in the body than longer-chain fats.
*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients needed to meet the requirements of nearly all healthy people in a specific group.
💊 Vitamins & minerals in coconut milk (Per 1/2 cup/120ml)
| Vitamin/mineral | Amount | % RDA* |
|---|---|---|
| Vitamin D | 1.25μg | 6-7% |
| Vitamin A | 70μg | 8% |
| Calcium | 65mg | 5% |
| Vitamin B12 | varies | varies |
| Selenium | varies | varies |
| Magnesium | varies | varies |
| Zinc | varies | varies |
| Potassium | 20mg | 0.5% |
| Iron | 0.1mg | 0.5% |
| Vitamin C | 0mg | 0% |
Unlike canned coconut milk, coconut milk from a carton is typically fortified with vitamins and minerals to more closely match the nutritional profile of dairy milk. This fortification provides significant amounts of vitamin D (important for bone health and immune function), vitamin A (essential for vision and immune support), and calcium (critical for bone health). The exact fortification profile can vary between brands, so checking labels is recommended if you’re looking for specific nutrients.
🔍 Nutrient breakdown
Glycemic index (GI) of coconut milk
- Glycemic index: ≈35 (Low)
💡Tip: The low GI means coconut milk won’t spike your blood sugar, helping to prevent energy crashes and hunger pangs that can derail your weight loss efforts.
Is coconut milk high in protein?
- No: Coconut milk beverage contains only 0-0.5g of protein per 1/2 cup serving.
Better protein alternatives: Greek yogurt | unsweetened soy milk | cottage cheese
Is coconut milk high in fiber?
- No: Coconut milk has 0-0.5g of fiber per 1/2 cup serving, which is minimal.
💡Tip: Pair coconut milk with high-fiber foods like berries in smoothies or vegetables in curries to boost the overall fiber content of your meal.
Is coconut milk low in carbs?
- Yes: Coconut milk has just 0.5-1g of carbs per 1/2 cup serving.
💡Tip: This makes it an excellent choice for low-carb or keto diets, where it can add creaminess without significantly impacting your carb count.
Is coconut milk gluten-free?
- Yes: Coconut milk is naturally gluten-free, though always check labels of commercial products for additives or thickeners that might contain gluten.
Is coconut milk good for fat loss?
- Maybe: Coconut milk’s MCTs may support fat loss, and its low calorie content (22-25 calories per 1/2 cup) makes it easy to incorporate into a calorie-controlled diet plan.
🍽️ Diet compatibility: Which diets include coconut milk?
| Diet | ✅Yes/❌No | Why |
|---|---|---|
| Keto | ✅ | Coconut milk’s high fat content and low carb count make it a great fit for keto diets, where fat makes up the bulk of your calories. The MCTs can help maintain ketosis by providing quick, usable energy—just watch for added sugars, which can sneak into some flavored or sweetened varieties and knock you off track. |
| Paleo | ✅ | Carton coconut milk is inspired by an ancestral ingredient. Though today’s version is more processed, it’s based on traditional coconut milk, a food with ancient roots. If you’re following a paleo-style diet and choosing a beverage with minimal additives and no added sugar, carton coconut milk can still be a compatible option. Just be sure to read the label. |
| Mediterranean | ❌ | The Mediterranean diet emphasizes heart-healthy fats like olive oil, nuts, and fatty fish, not the saturated fats found in carton coconut milk. While it’s not strictly off-limits, coconut milk isn’t a staple in this eating pattern and is generally used sparingly, if at all. |
| Vegan | ✅ | Coconut milk is entirely plant-based, making it a go-to dairy alternative for those following a vegan lifestyle. |
| Gluten-free | ✅ | Naturally free of gluten, coconut milk is safe for those with celiac disease or gluten sensitivity, provided cross-contamination is avoided. |
Coconut milk is incredibly versatile across many popular diets, especially those that prioritize whole foods or lower-carb intake. It shines in plant-based and dairy-free eating plans, though its high saturated fat content makes it less ideal for heart-focused approaches like the Mediterranean diet.
🌟 Additional health impacts of coconut milk
Metabolic health: Is coconut milk good for your metabolism?
- Boosts metabolism? Possibly – The MCTs in coconut milk can increase thermogenesis (calorie burning) for a few hours after consumption, potentially raising your metabolic rate temporarily.
- Improves insulin sensitivity? Unclear – Research shows mixed results, with some studies suggesting MCTs may improve insulin sensitivity while others show no effect.
- Effect on fat storage? Potentially positive – MCTs are more likely to be burned for immediate energy rather than stored as body fat compared to longer-chain fatty acids.
Cholesterol impact: Does coconut milk affect cholesterol levels?
- Does it lower LDL (bad) cholesterol? Mixed – Some studies show small increases in LDL, while others show no change or even decreases when coconut milk replaces other saturated fats.
- Does it raise HDL (good) cholesterol? Possibly – The lauric acid in coconut milk may help increase beneficial HDL cholesterol levels.
- Overall impact on heart health? Likely neutral when consumed in moderate amounts – While the saturated fat in coconut milk can affect cholesterol, the amount in coconut milk beverage is relatively low (2g per 1/2 cup) compared to canned coconut milk.
💡 Tip: Balance coconut milk with plenty of heart-healthy foods like vegetables, whole grains, and omega-3 rich foods to offset any potential negative impacts on cholesterol.
Can I eat coconut milk for a calorie deficit?
- Yes, with confidence: Coconut milk from a carton is low in calories (22-25 per 1/2 cup), making it an excellent alternative to dairy milk (which has about 40-75 calories per 1/2 cup, depending on fat content) for those watching their calorie intake.
💡 Tip: Use coconut milk beverage liberally in coffee, smoothies, or cereal without worrying too much about precise measurements – its low calorie content makes it quite forgiving.
Is coconut milk rich in antioxidants?
- Limited: Coconut milk contains some phenolic compounds and lauric acid that offer antioxidant properties, but it’s not as rich in these compounds as many fruits and vegetables.
Does coconut milk support gut health?
- Yes: The lauric acid in coconut milk has antimicrobial properties that may help regulate gut flora and reduce harmful microbes.
Does coconut milk support digestion?
- Neutral to positive: The fat in coconut milk stimulates bile production, which can aid in the digestion and absorption of fat-soluble vitamins. However, some people with IBS or gallbladder issues may find the high fat content difficult to digest.
Does coconut milk help you feel satiated and less hungry?
- Moderate: The fat content in coconut milk slows gastric emptying, contributing to feelings of fullness that may help control appetite.
- Satiety Level: Medium
💡 Tip: Add a tablespoon of coconut milk to vegetable-based soups or smoothies to increase satiety without adding too many calories.
Does coconut milk help with nighttime cravings?
- Possibly: A small warm drink with coconut milk might satisfy sweet cravings with its natural richness and slight sweetness.
💡 Tip: Try a small cup of warm coconut milk with cinnamon and a touch of vanilla as a dessert alternative when nighttime sweet cravings hit.
Does coconut milk help reduce inflammation?
- Neutral to mildly positive: Some compounds in coconut milk have anti-inflammatory properties, but research specifically on coconut milk’s effect on inflammation is limited.
Is coconut milk beneficial for brain health?
- Yes, potentially: The MCTs in coconut milk can be converted to ketones, which serve as an alternative energy source for the brain and may support cognitive function.
Can coconut milk improve skin and hair health?
- Yes: The fats in coconut milk can help moisturize skin and hair when consumed as part of a balanced diet or applied topically.
Can coconut milk help balance hormones?
- Limited evidence: The saturated fat in coconut milk supports steroid hormone production, but effects on overall hormonal balance are not well studied.
💡 Tip: For hormone health, focus on an overall balanced diet with a variety of fats rather than relying solely on coconut milk.
🍽️ Best ways to drink coconut milk for weight loss
- Use as your primary milk alternative: With just 45-50 calories per cup, coconut milk beverage can be used freely as your everyday milk alternative in coffee, cereal, oatmeal, and smoothies.
- In protein smoothies: Blend with protein powder, berries, and a handful of greens for a nutrient-dense meal that supports muscle maintenance while losing fat.
- As a base for overnight oats: Mix with rolled oats, chia seeds, and a touch of honey for a fiber-rich breakfast that keeps you full for hours.
🚀 Weight loss benefits
- Low-calorie alternative to dairy makes it easy to reduce overall calorie intake without feeling deprived of creamy textures.
- MCT-driven thermogenesis may slightly increase calorie burning compared to other fats, potentially contributing to a small metabolic advantage.
- Zero sugar content helps maintain stable blood sugar levels, potentially reducing cravings and supporting appetite control.
⚠️ Potential downsides
- Low protein (Up to 1g per cup) means it won’t contribute significantly to your protein needs, which are important for preserving muscle mass during weight loss.
- Potential digestive sensitivity for some individuals due to the gums and stabilizers used in commercial products.
🍏 Best alternatives & comparisons (Per 1/2 cup/120ml)
| Food | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Coconut milk beverage (unsweetened) | 22-25 | 0.5-1g | 0-0.5g | 2-2.5g |
| Unsweetened almond milk | 15-20 | 0.5-1g | 0.5g | 1-1.5g |
| Unsweetened soy milk | 40-45 | 1.5-2g | 3.5-4g | 2-2.5g |
| Skim cow’s milk | 40-45 | 6g | 4g | 0-0.5g |
| Unsweetened oat milk | 45-60 | 8-9.5g | 1.5g | 1-2.5g |
| Coconut water | 22-30 | 4.5-5.5g | 0.5-1g | 0g |
Among plant-based milks, coconut milk beverage offers one of the lowest calorie options alongside almond milk. The primary difference is in the fat profile—coconut milk contains mostly saturated fat from MCTs, while almond milk has mostly unsaturated fats. If protein is your priority, soy and skim milk deliver substantially more. For those watching carbs, both coconut and almond milk are excellent low-carb options compared to oat milk or dairy milk.
🧠 Is coconut milk good for weight loss?
Coconut milk beverage can be a good addition to your weight loss plan. At just 22-25 calories per 1/2 cup serving with beneficial MCTs making up about 60% of its fat content, it’s a calorie-conscious choice that may offer slight metabolic advantages. The unsweetened varieties contain zero sugar, helping maintain stable blood sugar levels and potentially reducing cravings.
Unlike its canned counterpart, coconut milk beverage is light enough to use freely in your daily routine—in coffee, smoothies, cereal, or as a cooking liquid. Fortification adds nutrients without adding significant calories. Where coconut milk falls short is in protein content, so be sure to get adequate protein from other sources to support muscle preservation during weight loss.
For sustainable weight management, coconut milk beverage can be an excellent dairy substitute that helps reduce overall calorie intake while still providing satisfying creaminess. Remember that no single food makes or breaks your weight loss journey; it’s your overall pattern of eating and activity that counts most.
📖 Scientific evidence
- 📖 Coconut milk may support better cholesterol [Journal of Nutrition & Metabolism, 2013]: In one study, people who ate oatmeal made with coconut milk had lower LDL (bad cholesterol) and higher HDL (good cholesterol) afterward.
- 📖 MCTs may help with modest weight loss [Journal of the Academy of Nutrition and Dietetics, 2015]: A review of 13 studies found that replacing long-chain fats with medium-chain triglycerides (MCTs) led to small reductions in body weight, waist size, and body fat.
- 📖 Coconut milk may support heart health [Nutrition Journal, 2024]: In an 8-week study, it lowered LDL and non-HDL cholesterol while raising HDL, suggesting potential benefits for cholesterol when used in moderation.
- 📖 Coconut milk may help protect your body’s cells [Food Chemistry, 2020]: This study found that compounds in coconut milk can help protect fats, proteins, and even DNA from damage, thanks to their antioxidant effects.
- 📖 MCT oil may help with fat loss [American Journal of Clinical Nutrition, 2008]: In this study, people who used MCT oil instead of olive oil during a calorie-restricted diet lost more body fat.
