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.
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).
Is it preferable to drink coconut milk or almond milk for weight loss?
Coconut and almond milk are both viable options if you’re looking for plant-based milk due to lactose intolerance, a milk allergy, or concerns about animal welfare.
Almond milk, on the other hand, is the best low-calorie alternative with the healthiest fat profile.
Always choose an unsweetened kind and make sure it’s fortified with calcium and vitamin D at amounts that are nearly similar to cow’s milk, regardless of which milk you choose.
Which dairy milk contains the fewest carbohydrates?
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 ).
Which non-dairy milk contains the fewest carbohydrates?
- Almond milk, unsweetened (0g net carbs per cup) Silk is my fave, although Almond Breeze is also wonderful.
- Low Carb Milk Mix* (1g net carbohydrates per cup) simply mix the powdered mix with heavy cream and water. It has a high protein content (17g per cup) and a low carbohydrate content (1g per cup). While it didn’t taste exactly like cow’s milk when I tasted it a few years ago, it was a good substitute. If you want to test it, go for the $1 sample bags.
You’ll notice that the word “unsweetened” is used frequently. Always choose these varieties and, if required, sweeten them yourself. When I first started low-carbing about ten years ago, the only low-carb milk option was soy milk, which I dislike. I keep unsweetened almond milk (I favor the Silk brand with a subtle vanilla flavor) and heavy cream in my refrigerator these days, and one or both of these substitutions covers me for most applications!
Water may appear to be an unusual choice, but it can be useful when you need to add volume and liquid to a sauce. Oh, and if you’re looking for condensed milk, check out All Day I Dream About Food’s low-carb condensed milk recipe!
It’s a question of personal preference how you employ these replacements. Some people enjoy almond milk in their coffee or tea, while others find it to be ineffective.
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 coconut milk a keto-friendly option?
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.
Will you gain weight if you drink coconut milk?
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.
What’s the distinction between almond and coconut milk?
Almond milk is low in calories, especially when consumed in its natural state. At only 30 calories per 8 oz. glass, Silk’s unsweetened original is a wise choice, but regular original is still only 60 calories. Unsweetened flavored almond milk is a good substitute for coffee creamers, and it’s still low in calories at 30 calories per serving.
On the nutrient scale, coconut milk in its purest form has a lot of nutrients. It has a high calorie content, with 552 calories per 8 ounce serving. But don’t be put off by this; many store-bought coconut milks have fewer than 100 calories per serving. Because they are strained, part of the fat is removed, lowering the calorie count.
Protein is an area where nut milks come short. Non-dairy goods are not a viable source of your daily intake because they lack whey (milk protein). Coconut milk has no protein at all, but almond milk has one gram. As a result, it’s critical that you include protein in your diet in other ways.
Is coconut milk good for losing abdominal fat?
The MCT fats in coconut milk have been shown to help with weight loss, body composition, and metabolism.
Coconut oil is made up of around 50% lauric acid. Because its chain length and metabolic effects are halfway between the two, it can be classed as both a long-chain and a medium-chain fatty acid (3).
Coconut oil, on the other hand, includes 12 percent capric acid and caprylic acid, which are real medium-chain fatty acids.
Unlike longer-chain lipids, MCTs travel directly from the digestive tract to the liver, where they are converted to energy or ketone. They have a lower chance of being deposited as fat (4).
MCTs may also help lower hunger and calorie consumption when compared to other fats, according to research (5, 6, 7, 8).
Overweight males who ate 20 grams of MCT oil for breakfast consumed 272 fewer calories at lunch than those who ate maize oil, according to a short research (8).
Furthermore, MCTs can temporarily increase calorie expenditure and fat burning (9, 10, 11).
The modest levels of MCTs in coconut milk, on the other hand, are unlikely to have a substantial impact on body weight or metabolism.
Coconut oil use was found to lower waist circumference in obese and heart disease patients in a few controlled studies. Coconut oil, on the other hand, had no influence on body weight (12, 13, 14).
There have been no direct research on how coconut milk impacts weight and metabolism. Before any conclusions can be drawn, more research is required.
MCTs are found in modest concentrations in coconut milk. Although MCTs may help you shed belly fat by increasing metabolism, the low levels in coconut milk are unlikely to have a substantial impact on weight loss.
Is it okay to consume almond milk on a keto 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 alternative (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.