Is Almond Milk Or Coconut Milk Better For Keto?

According to, the nutritional information for 1 cup or 244 grams of almond milk and drinking coconut milk is compared in the table below. Please keep in mind that the nutritional contents of different brands will vary based on how much water and almond/coconut they use. (*) (*) (*) (*) (*) (*) (

Almond and coconut milk are both keto-friendly and can be used in a variety of keto-friendly recipes and drinks. They do, however, have their differences.

What is the nutritional difference?

In terms of the nutritional difference, the table of nutritional information shows that coconut milk has 40 calories per cup more than almond milk. However, almond milk has higher protein (1 gram), but coconut milk has half that (1 gram), for a total of 244 grams in 1 cup.

In comparison to almond milk, coconut milk has 2.6 grams more fat and 4.4 grams more net carbohydrates per cup.

Almond milk is high in vitamin E, a potent antioxidant that aids in the protection and repair of our bodies from oxidative damage caused by free radicals. (*)

Despite the fact that it contains more protein than coconut milk, it is still a poor source of protein. Furthermore, store-bought almond milk may contain artificial flavors, additives, or sugar, so check the ingredient list to ensure you’re purchasing unsweetened almond milk.

MCTs, or medium-chain triglycerides, are a form of saturated fat found in abundance in coconut milk. MCTs have been linked to a variety of health advantages, including appetite suppression, increased energy expenditure, improved insulin sensitivity, reduced blood lipids in type 2 diabetes, and more. *, *, *, *, *, *, *, *, *, *, *, *, *

Unnecessary sugar and other additives are sometimes added to coconut milk, so choose an unsweetened variety to prevent extra carbs.

How to Use Coconut Milk vs Almond Milk

Because milk isn’t keto, coconut and almond milk can be substituted for conventional dairy milk in a variety of beverages and foods, as well as baked products.

Almond milk goes great with simple, black coffee, but for those who want a little extra flavor in their coffee, we have our Vanilla Almond Milk Coffee, which is ketogenic and sugar-free.

Baking with almond milk can be a bit tricky because baking requires a lot of precision. If you’ve tried the recipe with almond milk previously, you shouldn’t have any issues, but if you haven’t, the baked goods may come out a little dry and thick, or they may not rise as much as they would with dairy milk.

In terms of flavor, it goes well with some things, but it can be difficult to disguise if you don’t like it.

To replace dairy milk with almond milk, most recipes call for a 1:1 ratio, but you may need to adjust the amount of almond milk or reduce the baking time to account for the pastry’s dryness.

Coconut milk is another popular dairy milk substitute that works well in drinks, pastries, and other foods. Depending on its fat content, coconut milk can vary in richness and thickness, although it is usually always thicker than almond milk.

It’s for this reason that it’s utilized to make smooth and creamy dishes. Coconut milk is best for these types of dishes, but almond milk is also a wonderful option if that’s what you have on hand.

Check out our Creamy & Cheesy Baked Turkey Breast, which can be cooked with both coconut and almond milk for a delightful lunch option that everyone will enjoy.

Use a simple 1:1 ratio to replace dairy milk with coconut milk, making ensuring that the fat content or consistency of the coconut milk matches that of the dairy milk. For example, condensed coconut milk can be used to replace condensed dairy milk, and coconut milk with a lower fat level can be used to replace ordinary milk.

In a 1:1 ratio, almond milk is replaced with coconut milk and then reversed.

Coconut milk imparts a slightly sweet, coconut flavor to the dish it is added to, which can be difficult to disguise if the food doesn’t go well with it.

How Many Net Carbs in Coconut Milk vs Almond Milk?

Almond and coconut milk have significantly fewer carbohydrates than conventional cow’s milk. To keep the carbs down, make sure you choose the unsweetened variety.

Unsweetened almond milk has 1.11 grams of net carbohydrates per 100 grams, whereas unsweetened coconut milk has 2.92 grams of net carbs per 100 grams.

Both milks are low glycemic, which means they don’t boost your blood sugar levels as quickly as other foods. The glycemic index (GI) of almond milk is 25, while the GI of unsweetened coconut milk is around 31. Any food with a glycemic index of less than 55 is termed low glycemic.

Almond Milk vs. Coconut Milk: Which is Healthier?

Because they include less sugar and carbs, more healthful plant-based lipids, and no lactose, both milks are far healthier than cow’s milk.

Lactose is a type of protein present in milk that causes a lot of inflammation in people who don’t have the enzyme to digest it. Bloating, constipation, intestinal pain and gas, as well as diarrhea, might occur as a result of this.

Lactose and cow’s milk have also been related to skin diseases including acne, while dairy with reduced lactose levels (such cheese) is less likely to produce skin issues (*).

If you’ve been diagnosed with an autoimmune disease, cutting cow’s milk from your diet and substituting it with almond or coconut milk (*) may help you feel better.

Coconut milk is unusual in that it includes anti-inflammatory medium-chain fatty acids, or MCTs, which may aid in the reduction of inflammation linked with autoimmune diseases (*).

MCTs are also easier to digest than other forms of fat because they don’t require pancreatic enzymes to break down, making them appropriate for people with gastrointestinal problems (*).

MCTs also have antioxidant, antimicrobial, and immuno-regulating capabilities, which can help support a healthy immune response, assist weight loss and blood sugar regulation, and protect against dementia and neurodegenerative illnesses (*)(*)(*)(*).

Almond milk is also quite healthy. It’s high in monounsaturated fatty acids, which have been shown to lower cholesterol and even reduce fat in the legs and stomach (*).

Almonds, like coconuts, are a good source of antioxidants. Vitamin E, in particular, has been found to defend against oxidation, which has been linked to atherosclerosis, cancer, aging, arthritis, and cataracts (*).

Making almond or coconut milk at home with full, organic ingredients is the greatest method to get the most nutrition out of it. If you buy milk at the store, be sure it’s devoid of added sugars, tastes, food colors, or dyes, as well as sodium and preservatives.

Some store-bought milk types are vitamin-fortified, which is a great way to add more nutrients into your diet. Just make sure they don’t have carrageenan, a common addition in nut milk that might cause intestinal inflammation (*).

Are Coconut and Almond Milk Keto-Friendly?

Yes, as long as they are unsweetened, almond and coconut milk are keto-friendly plant-based milks. Almond milk, on the other hand, has fewer carbs than coconut milk, making it a better choice for stringent keto dieters.

If you want to cut carbs and enjoy milk again, we recommend including both nut milks in your diet. They can be added to smoothies, coffee, baked products (cookies, pancakes, waffle mix, brownies, and more) as liquid additives, or eaten in a keto-friendly cereal.

Both milks have a little nutty flavor that may enhance the flavor of whatever you’re serving it with, but most people appreciate it. If you want to make your own nut milk at home, use keto-friendly sweeteners like monk fruit, stevia, or erythritol.

Keep in mind that a 100-gram serving of coconut milk has roughly 3 grams of net carbs, so if you’re watching your carb consumption, stick to this amount. You can even use almond milk for coconut milk to keep the carbs low while still enjoying both!

Both almond milk and coconut milk are good for a low-carb and keto diet, while stringent keto dieters prefer almond milk.

It has 1.11 g of net carbs per serving, compared to 2.92 g of net carbs in coconut milk.

Whatever nut milk you like, make sure you get the unsweetened variety that is free of carrageenan.

Is it preferable to drink coconut milk or almond milk for weight loss?

Is there a difference in taste between coconut and almond milk? It all depends on what you’re looking for, of course. Both of these dairy-free milks can be included in a balanced diet. The following is a breakdown of the nutritional information for a 1 cup serving:

As you can see from the notes above, canned coconut milk is extremely heavy in calories and fat, so use it sparingly. Carton coconut milk (available in the refrigerated department) and almond milk have fewer calories and fat, as well as fewer carbohydrates and protein, than canned coconut milk.


Almond milk provides 17 calories per 100 grams, which is significantly less than coconut milk. Coconut milk has a higher calorie content, ranging from 154 to 230 calories per 100 grams, depending on how thick the milk is. Milk with more fat and calories is thicker.


The overall fat content of almond milk is 1.04 grams, with no saturated fat, 0.625 grams of monounsaturated fat, and 0.208 grams of polyunsaturated fat.

With a total of 21.33 grams of fat, coconut milk comprises 18.91 grams of saturated fat, 0.901 grams of monounsaturated fat, and 0.233 grams of polyunsaturated fat, making it much higher in fat content. However, these figures are for thick coconut milk from the initial pressing; subsequent pressings are thinner and lower in calories, but the calorific value remains higher than almond milk.


When it comes to carbs, almond milk and coconut milk are nearly equal. 6.67 grams of carbs are included in almond milk. 5.54 grams of carbs are included in coconut milk.

Other Nutrients

When compared to coconut milk, almondmilk has substantially more calcium (188 mg) and potassium (220 mg), but it also has a lot more sodium (63 g).

When compared to almond milk, coconut milk has a lot less sodium (13 mg), but it also has a lot less calcium (16 mg) and potassium (50 mg).

What kind of milk can I drink if I’m on a low-carb diet?

Milks that are keto-friendly must be minimal in carbohydrates. Fortunately, there are various viable solutions.

It’s worth noting, too, that only the unsweetened variants of these milks are suitable for keto.

Furthermore, carb levels will range greatly between brands due to differences in components and formulations. To determine whether a milk is actually keto-friendly, study the nutrition statistics on the label carefully.

  • Almond milk is a type of almond milk. Almond milk is arguably the most popular keto milk. It’s cheap, available at most supermarkets, and low in carbohydrates, with only 1 gram of net carbs per cup (240 mL) (6).
  • Coconut milk is a type of coconut milk. Although coconut milk is a healthy keto option, some brands contain up to 5 grams of net carbohydrates per 1-cup (240-mL) consumption. Because this represents one-fifth of the daily carb allowance for keto, it should be used with caution (7).
  • Milk made from macadamia nuts. Although macadamia nut milk is more expensive than other keto-friendly milks, it contains the fewest carbohydrates. 1 gram of fiber and 0 net carbohydrates per cup (240 mL) (8).
  • Flax milk is a product made from flax seeds. Flax milk, which is made from flax seeds, is strong in anti-inflammatory omega-3 fats. There are only 1 gram of net carbohydrates in one cup (240 mL) (9, 10).
  • Soy milk is a type of soy milk. 1 gram of fiber and 3 net carbohydrates per cup of unsweetened soy milk (240 mL). It also contains 7 grams of protein (11).
  • Cashew milk is a drink made from cashews. Only 2 grams of net carbohydrates per cup (240 mL) of cashew milk (12).
  • Milk made from peas. Peas are naturally high in protein as a legume, and 1 cup (240 mL) of pea milk contains 8 grams of protein and 2 grams of net carbohydrates (13).
  • Half-and-half. Whole cow’s milk and heavy cream are combined to make half-and-half. It has only 1 gram of net carbohydrates per ounce (30 mL) and can be used in coffee and cookery as a substitute for cow’s milk (14).
  • Heavily whipped cream The fatty component of fresh cow’s milk that is separated to make butter or whipped cream is known as heavy cream. Although it is high in fat and calories, it only has 1 gram of net carbohydrates per ounce (30 mL) (15).

Keto-friendly milks include unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk, as well as half-and-half and heavy cream.

Is it preferable to drink almond milk or coconut milk?

While the most evident difference between the two milks is that one is manufactured from almonds and the other from coconut, there is another significant distinction on the nutrition label. Coconut milk has a higher calorie and fat content than almond milk. According to U.S. News, an eight-ounce portion of original coconut milk contains 70 calories and 4.5 grams of fat, compared to 60 calories and 2.5 grams of fat in an equivalent amount of almond milk. According to Spoon University, those percentages are considerably lower if you buy unsweetened almond milk and can be even higher if you buy coconut milk in its purest form.

Is coconut milk a Keto product?

1 ounce (30 mL) of plain canned or fresh coconut milk has roughly 7 grams of fat, 1.5 grams of carbohydrates, and 0.5 grams of protein (3).

In ordinary coconut milk, fat accounts for over 90% of the calories, with the remaining 10% coming from a combination of carbs and protein. Nonetheless, the carb level is minimal enough that it should fit easily into a keto diet plan.

Coconut milk, whether canned or fresh, is naturally high in fat and low in carbohydrates, making it ideal for a keto diet.

Can I substitute coconut milk for almond milk?

It has a neutral flavor and is naturally low in calories, making it a wonderful choice for smoothies, cereals, and baking (3, 4).

It does not, however, have the same smoothness as coconut milk due to its reduced fat level. To thicken it, combine 1 tablespoon (15 mL) lemon juice with 1 cup (240 mL) milk for each person.

Adding coconut flour thickens the batter and adds a burst of coconut flavor.

Almond milk can be used in smoothies, cereal, and baked goods in place of coconut milk. It is not ideal for creamy meals due to its low fat level.

Is coconut milk causing me to gain weight?

Coconut milk has health benefits when consumed in moderation, but too much might cause difficulties.

Coconut milk has a lot of calories and lipids in it. Overconsumption of milk combined with a high-carbohydrate diet might lead to weight gain.

Fermentable carbs can also be found in coconut milk. In persons with irritable bowel syndrome, they might induce digestive problems like diarrhea or constipation.

Coconuts are technically fruits, despite the fact that the US Food and Drug Administration (FDA) classified them as tree nuts.

Coconut products are usually safe for persons with tree nut allergies to eat. However, some proteins in coconuts are identical to those found in tree nuts, which might cause allergic reactions.

Coconut allergies are quite uncommon. Coconut milk should not be consumed by anyone who is allergic to coconuts.

Coconut allergy symptoms are similar to those of other food allergies. A person may have the following experiences:

  • Anaphylaxis is a life-threatening allergic reaction characterized by swelling, wheezing, and hives.

Is almond milk suitable for a ketogenic diet?

The sort of almond milk and what else you’re eating and drinking during the day will determine whether it fits into a keto diet.

Carbohydrate intake is often limited to 510% of total calories on a keto diet. Carbohydrates would be reduced to 2050 grams per day on a 2,000-calorie diet (6).

Unsweetened almond milk has only 1.4 grams of carbs per cup (240 mL), as well as 37 percent of the daily value for calcium and 46 percent of the daily value for vitamin E, making it a healthy keto diet option (4).

Sweetened almond milk, on the other hand, is much more difficult to incorporate into a keto diet, as it contains 16 grams of carbs and 15 grams of sugar (5).

Sweetened kinds will severely limit your ability to consume other healthful carbs throughout the day, such as low-carb fruits and vegetables.

When fortified, unsweetened almond milk contains only 1.4 grams of carbs and is high in key nutrients, making it a healthy, keto-friendly option. Sweetened almond milk, on the other hand, is too heavy in carbs and sugar to fit into a balanced keto diet.