{"id":289867,"date":"2025-11-29T15:07:07","date_gmt":"2025-11-29T15:07:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/289867\/"},"modified":"2025-11-29T15:07:07","modified_gmt":"2025-11-29T15:07:07","slug":"is-coconut-milk-healthy-dietitians-break-down-the-benefits","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/289867\/","title":{"rendered":"Is Coconut Milk Healthy? Dietitians Break Down the Benefits"},"content":{"rendered":"

While coconut milk is undeniably creamy and delicious, and seems healthier than cow\u2019s milk because it\u2019s plant-based, is it really better for you? Is it a healthier option than other non-dairy alternatives like almond milk<\/a> or oat milk<\/a>? We asked dietitians to break down the pros (it\u2019s lactose-free and vegan) and cons (higher in saturated fat and calories) of coconut milk beverage.<\/p>\n

Meet the Experts: Lauren Manaker M.S., R.D.N., L.D<\/a>., a registered dietitian, Jessica Crandall Snyder R.D.N., and medical advisor for FuturHealth<\/a>.<\/p>\n

What is coconut milk?<\/p>\n

First of all, there\u2019s a big difference between coconut milk in a can (that\u2019s used for cooking) and the coconut milk beverage in a carton\u2014not to mention there\u2019s also coconut water<\/a>, which is a completely different drink altogether. \u201cCulinary coconut milk is the super-thick creamy version used in cooking and baking, which is made by blending the meat of the coconut with hot water and straining it, resulting in a rich, high-fat product,\u201d says registered dietitian Lauren Manaker M.S., R.D.N., L.D<\/a>., \u201cwhile \u2018coconut milk beverage\u2019 is the thinner, more diluted version found in cartons.\u201d<\/p>\n

The coconut milk beverage that you can use as a milk alternative is made by blending and straining the flesh of coconut and then diluting the milky liquid with water to make it less gloppy and more drinkable. It will also have a lower fat content because it contains more water.<\/p>\n

Coconut milk nutrition<\/p>\n

Here is the nutritional information for one cup of unsweetened coconut milk beverage (the one in the carton): Trader Joe\u2019s Organic Non-Dairy Coconut Milk Beverage Unsweetened<\/a>. While the numbers vary slightly by brand, \u201ccoconut beverages are higher in fat and calories overall than other plant milks,\u201d says registered dietitian Jessica Crandall Snyder R.D.N., and medical advisor for FuturHealth<\/a>.<\/p>\n

60 calories (varies by brand)6 g fat5 g saturated fat1 g carbs1 g dietary fiberless than 1 g protein<\/p>\n

\u201cAlmond and oat milk tend to be lower in fat and calories compared to coconut milk,\u201d says Manaker. \u201cOat milk offers more carbs and fiber, making it a bit heartier, while both are typically lower in saturated fat than coconut milk.\u201d<\/p>\n

Coconut milk benefits<\/p>\n

One plus that sets coconut milk apart from other non-dairy alternatives is its taste and creamy texture. Unlike other plant-based options it doesn\u2019t have an opaque, watery consistency, and it\u2019s not completely flavorless because of the natural coconut in it.<\/p>\n

It\u2019s naturally dairy- and lactose-free<\/p>\n

Coconut milk beverage a delicious alternative for those who are lactose-intolerant or allergic to dairy, or for those on a vegan diet.<\/p>\n

Unsweetened tastes as good (or better) than sweetened<\/p>\n

In the case of coconut milk, an unsweetened version has a hint of sweetness with no added sugar, which is a healthy benefit. \u201cYou want to choose an unsweetened, minimally processed coconut milk beverage with a short ingredients list\u2014ideally just water, coconut and added vitamins or minerals,\u201d says Snyder.<\/p>\n

It\u2019s high in triglycerides and fatty acids<\/p>\n

There\u2019s good news and bad news about this benefit: The bad news is that coconut milk has a higher saturated fat content than skim milk, or 2% reduced-fat cow\u2019s milk, or other plant-based milks and this is linked to elevated LDL or \u2018bad\u2019 cholesterol<\/a>. The good news is that coconut milk\u2019s saturated fat is unique because it is high in medium-chain triglycerides (MCTs), \u201ca type of fat that the body can quickly convert into energy rather than storing as fat,\u201d says Manaker. Indeed, studies link MCTs<\/a> to burning more calories, which is a key to weight management. \u201cMCTs may also support brain function and metabolism, though the amounts in coconut milk beverages are relatively small compared to pure MCT oil.\u201d Coconut milk also contains lauric acid, a type of medium-chain fatty acid (MCFA) in saturated fat that may help the body efficiently metabolize fats for energy. Lauric acid has also been found to have anti-microbial and anti-inflammatory activity<\/a>.<\/p>\n

All of these good-for-you MCTs and MCFAs in coconut milk don\u2019t necessarily make its high saturated fat content good for you, and don\u2019t negate that bad cholesterol effect. The scientific evidence is mixed, so dietitians suggest enjoying coconut milk in moderation: \u201cOccasional use is fine, but it shouldn\u2019t be your only milk alternative,\u201d says Snyder.<\/p>\n

It can be enriched with nutrients<\/p>\n

Most coconut milk beverage is fortified with added minerals and vitamins that natural coconut milk lacks. \u201cUnless it\u2019s fortified, coconut milk lacks key nutrients like calcium, vitamin D, protein, choline and iodine, which are important for bone and brain health,\u201d says Manaker. \u201cCow\u2019s milk and lactose-free cow\u2019s milk, provide more protein, calcium and nutrients than coconut milk.\u201d<\/p>\n

Is coconut milk healthier than cow\u2019s milk?<\/p>\n

It depends on your needs. \u201cCoconut milk is great if you are avoiding dairy or prefer the taste,\u201d says Snyder. \u201cHowever, it\u2019s not a strong source of calcium, vitamin D, or protein unless fortified.\u201d It also has a higher calorie and saturated fat content than skim and reduced-fat milk some non-dairy alternatives.<\/p>\n

The bottom line<\/p>\n

So, is coconut milk beverage good for you? The answer is yes, but with a couple important caveats. Because natural coconut milk beverage lacks the fiber content and the nutrients (protein, calcium, and vitamin D) in cow\u2019s milk, you should always opt for a fortified version. Coconut milk beverage is also higher in saturated fat and calories than skim or reduced fat milk, and some other non-dairy alternatives. For the saturated fat content alone, dietitians suggest enjoying coconut milk in moderation. Unsweetened, fortified coconut milk beverage can be a delicious non-dairy treat in a smoothie or with breakfast cereal, but maybe not an everyday staple.<\/p>\n

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