Table of ContentsView AllTable of ContentsA Dairy-Free OptionBenefitsNutrition BreakdownIs It Unhealthy?Risks and Side EffectsWays to Use It
Table of ContentsView All
View All
Table of Contents
A Dairy-Free Option
Benefits
Nutrition Breakdown
Is It Unhealthy?
Risks and Side Effects
Ways to Use It
Coconut milk is made from the white flesh, or coconut meat, inside the coconut and water. It’s different fromcoconut cream, which is made with less water and has a thicker, creamier texture, andcoconut water, which is the clear liquid found inside the coconut.
Coconut milk is packaged in a can or carton. It can be used as a cow’s milk substitute and as an ingredient in coconut milk ice cream, yogurt, or creamer. Coconut milk is known for its rich flavor and texture.
The health benefits of coconut milk include containingmedium-chain triglycerides (MCTs)and compounds with antioxidant and anti-inflammatory effects. However, it containssaturated fat. More research is needed to understand better the benefits versus the risks.
This article discusses the different forms of coconut milk, its health benefits and risks, and ways coconut milk can be added to your diet.
Olga Gagarova / Getty Images
Coconut Milk: Dairy-Free Option in Many Forms
Coconut milk can usually be bought in a can or carton. Canned coconut milk is often used in baking or cooking recipes, such as Thai curry, while carton coconut milk is often used as a direct substitute for a carton of cow’s milk, such as with a bowl of cereal.
In addition to the milk form, coconut milk can be used to make other dairy-like products such as:
Different Varieties of Coconut MilkCoconut milk can come in many varieties, such as sweetened or unsweetened and full-fat or low-fat. When looking at canned coconut milk, consider brands that ensure their product isbisphenol A (BPA)-free.
Different Varieties of Coconut Milk
Coconut milk can come in many varieties, such as sweetened or unsweetened and full-fat or low-fat. When looking at canned coconut milk, consider brands that ensure their product isbisphenol A (BPA)-free.
Benefits of Canned or Carton Coconut Milk
Limited research is available on the overall health benefits of coconut milk, but studies on certain components of coconut milk have shown some positive health effects.
Benefits of coconut milk include:
Research has suggested that the shorter length of MCTs compared to long-chain fatty acids makes a difference in the health effects of these fats. For example, MCTs are absorbed differently and produce a betterlipid profile(the amount and types of cholesterol and other fats in your blood) than long-chain fatty acids.
In addition, some studies have shown MCTs to help with a variety of health issues, such as:
More research is needed to get a clearer understanding of whether the type of saturated fat found in coconut milk is beneficial or detrimental to health.
Phenolic compounds found in coconut milk have various health benefits, including antioxidant, antimicrobial, and anti-inflammatory properties.Research indicates the antioxidant properties of these compounds found in coconut milk improve gut health.
Coconut milk appears to have the highest amount of phenolic compounds compared to other plant-based beverages, such as almond,rice, oat, or soy milk.
Another key benefit of coconut milk is that because it’s dairy-free, it can be used as a milk substitute for people who choose not to eat dairy (such as vegans), people with adairy allergy, or people who arelactose intolerant(not being able to fully digest the sugar in milk). It can also be a milk substitute for people looking to add more plant-based foods to their diet.
Coconut milk is generally low in sugar unless a sweetener is added. Be sure to check the ingredients list and opt for unsweetened coconut milk if you are trying to reduce the amount of added sugar in your diet.
When comparing the healthiness of different milks, it’s important to consider what “healthy" means to you. For example, if consuming products that are low in fat is a priority, coconut milk may not be your best choice due to its high fat content, which contributes most of the calories of coconut milk.
In addition, regarding protein content, cow’s milk and soy milk have more protein than coconut milk andalmond milk. Choosing the best milk will depend on your flavor, texture, and dietary preferences.
Is Soy Milk Good for You?
According to the U.S. Department of Agriculture (USDA), 1 cup, equivalent to 116 grams (g), of canned coconut milk contains:
Why Do People Say Coconut Milk Isn’t Healthy?
One of the main reasons why coconut milk may be considered unhealthy is that it contains a lot ofsaturated fat.
Of the approximately 48 g of fat in 1 cup of canned coconut milk, almost all of it is saturated fat (approximately 43 g). For comparison, 1 cup of whole cow’s milk (3.25% milk fat) contains less than 5 g of saturated fat.
Saturated fat is generally considered “unhealthy” fat. Experts, including the American Heart Association, recommend eating very limited amounts of saturated fat (less than 6% of your total daily calories), especially for people looking to lower their cholesterol.
Scientists have suggested that the antioxidants in virgin coconut oil may help reduce the negative effects of the high saturated fat content.However, it’s unknown whether manufacturers use virgin coconut oil to make their coconut milk.
Research on the health effects of coconut milk is limited, but research on coconut oil suggests that the high saturated fat content is something to keep in mind when using coconut milk and/or oil.
The saturated fat content of coconut is largely made up of lauric, myristic, and palmitic fatty acids.
Research on coconut oil has shown that lauric acid and myristic acid raisetotal cholesterolandlow-density lipoprotein (LDL) cholesterol(generally considered “bad” cholesterol). But it was also found to raisehigh-density lipoprotein (HDL) cholesterol(generally considered “healthy” cholesterol), which may offset some of the negative effects of the saturated fat content.
Overall, the researchers determined that because of the high saturated fat content, coconut oil should not be recommended, and claims of its health benefits are not supported.
In contrast, a small study of 60 healthy adults found that the coconut fat from eating coconut milk porridge was beneficial because it raised HDL and lowered LDL.However, this was a small study and requires more research to validate the claim of the benefits of coconut fat on cholesterol levels.
Given the conflicting views on the benefits and risks of saturated fat in coconut milk, more research is needed to determine the potential risks and benefits of consuming coconut milk on a regular basis. Nonetheless, it’s still a good idea to be aware of the amount of saturated fat that coconut milk adds to your overall diet.
In addition to the saturated fat content, the lower protein content of coconut milk may be of concern for some people who look to dairy milk as a source of protein. Coconut milk contains far fewer essential amino acids (the building blocks of proteins) than cow’s milk.
Compared to whole cow’s milk, coconut milk contains less than half the protein (8.14 g for cow’s milkvs. 3.55 g for coconut milkin 1 cup). However, considering a well-balanced diet with other protein sources, the protein content of coconut milk doesn’t need to be a concern.
Ways to Use Coconut Milk
Coconut milk has a variety of uses and can easily be substituted for regular dairy milk when desired. Some ways coconut milk can be incorporated into your diet include:
While coconut milk can easily replace dairy milk in food or drinks, it will usually change the flavor profile somewhat as coconut has a distinct taste. You can experiment with different kinds and amounts of coconut milk to get the flavoring to your liking.
For example, sweetened coconut milk may be useful for making sweetened coffee drinks, but unsweetened coconut milk should be used in savory dishes.
Summary
Coconut milk is a dairy-free milk option with a rich, creamy texture that can be used in a variety of cooking and baking recipes.
While the high saturated fat content has led some scientists to not recommend coconut milk, some research has shown the specific type of saturated fat in coconut milk (medium-chain triglycerides) has health benefits. Certain compounds in coconut milk may also provide antioxidant and anti-inflammatory effects.
When comparing coconut milk to other kinds of milk, the nutritional benefits and drawbacks will depend on your dietary preferences and goals.
11 SourcesVerywell Health 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.Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.Journal of Cardiovascular Development and Disease. 2020;7(4):59. doi:10.3390/jcdd7040059Kumar N, Goel N.Phenolic acids: natural versatile molecules with promising therapeutic applications.Biotechnology Reports (Amst). 2019;24:e00370. doi:10.1016/j.btre.2019.e00370Wadanambi PM, Seneviratne KN, Jayathilaka N.In silico evaluation of coconut milk phenolic antioxidants and their inhibition of oxidative stress in intestinal Lactobacillus spp. in vitro.Chemistry Papers. 2023;77(5):2611-2624. doi:10.1007/s11696-022-02650-xEscobar-Sáez D, Montero-Jiménez L, García-Herrera P, Sánchez-Mata MC.Plant-based drinks for vegetarian or vegan toddlers: Nutritional evaluation of commercial products, and review of health benefits and potential concerns.Food Research International. 2022;160:111646. doi:10.1016/j.foodres.2022.111646Varma SR, Sivaprakasam TO, Arumugam I, et alIn vitroanti-inflammatory and skin protective properties of virgin coconut oil.J Tradit Complement Med. 2018;9(1):5-14. doi:10.1016/j.jtcme.2017.06.012Department of Agriculture.Nuts, coconut milk, canned (liquid expressed from grated meat and water).Department of Agriculture.Milk, whole, 3.25% milkfat, with added vitamin D.American Heart Association.The skinny on fats.Craig WJ, Fresán U.International analysis of the nutritional content and a review of health benefits of non-dairy plant-based beverages.Nutrients. 2021;13(3):842. doi:10.3390/nu13030842Freeman AM, Morris PB, Barnard N, et al.Trending cardiovascular nutrition controversies.Journal of the American College of Cardiology. 2017;69(9):1172-1187. doi:10.1016/j.jacc.2016.10.086Ekanayaka RAI, Ekanayaka NK, Perera B, De Silva PGSM.Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects.Journal of Nutrition and Metabolism. 2013;2013:481068. doi:10.1155/2013/481068
11 Sources
Verywell Health 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.Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.Journal of Cardiovascular Development and Disease. 2020;7(4):59. doi:10.3390/jcdd7040059Kumar N, Goel N.Phenolic acids: natural versatile molecules with promising therapeutic applications.Biotechnology Reports (Amst). 2019;24:e00370. doi:10.1016/j.btre.2019.e00370Wadanambi PM, Seneviratne KN, Jayathilaka N.In silico evaluation of coconut milk phenolic antioxidants and their inhibition of oxidative stress in intestinal Lactobacillus spp. in vitro.Chemistry Papers. 2023;77(5):2611-2624. doi:10.1007/s11696-022-02650-xEscobar-Sáez D, Montero-Jiménez L, García-Herrera P, Sánchez-Mata MC.Plant-based drinks for vegetarian or vegan toddlers: Nutritional evaluation of commercial products, and review of health benefits and potential concerns.Food Research International. 2022;160:111646. doi:10.1016/j.foodres.2022.111646Varma SR, Sivaprakasam TO, Arumugam I, et alIn vitroanti-inflammatory and skin protective properties of virgin coconut oil.J Tradit Complement Med. 2018;9(1):5-14. doi:10.1016/j.jtcme.2017.06.012Department of Agriculture.Nuts, coconut milk, canned (liquid expressed from grated meat and water).Department of Agriculture.Milk, whole, 3.25% milkfat, with added vitamin D.American Heart Association.The skinny on fats.Craig WJ, Fresán U.International analysis of the nutritional content and a review of health benefits of non-dairy plant-based beverages.Nutrients. 2021;13(3):842. doi:10.3390/nu13030842Freeman AM, Morris PB, Barnard N, et al.Trending cardiovascular nutrition controversies.Journal of the American College of Cardiology. 2017;69(9):1172-1187. doi:10.1016/j.jacc.2016.10.086Ekanayaka RAI, Ekanayaka NK, Perera B, De Silva PGSM.Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects.Journal of Nutrition and Metabolism. 2013;2013:481068. doi:10.1155/2013/481068
Verywell Health 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.
Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.Journal of Cardiovascular Development and Disease. 2020;7(4):59. doi:10.3390/jcdd7040059Kumar N, Goel N.Phenolic acids: natural versatile molecules with promising therapeutic applications.Biotechnology Reports (Amst). 2019;24:e00370. doi:10.1016/j.btre.2019.e00370Wadanambi PM, Seneviratne KN, Jayathilaka N.In silico evaluation of coconut milk phenolic antioxidants and their inhibition of oxidative stress in intestinal Lactobacillus spp. in vitro.Chemistry Papers. 2023;77(5):2611-2624. doi:10.1007/s11696-022-02650-xEscobar-Sáez D, Montero-Jiménez L, García-Herrera P, Sánchez-Mata MC.Plant-based drinks for vegetarian or vegan toddlers: Nutritional evaluation of commercial products, and review of health benefits and potential concerns.Food Research International. 2022;160:111646. doi:10.1016/j.foodres.2022.111646Varma SR, Sivaprakasam TO, Arumugam I, et alIn vitroanti-inflammatory and skin protective properties of virgin coconut oil.J Tradit Complement Med. 2018;9(1):5-14. doi:10.1016/j.jtcme.2017.06.012Department of Agriculture.Nuts, coconut milk, canned (liquid expressed from grated meat and water).Department of Agriculture.Milk, whole, 3.25% milkfat, with added vitamin D.American Heart Association.The skinny on fats.Craig WJ, Fresán U.International analysis of the nutritional content and a review of health benefits of non-dairy plant-based beverages.Nutrients. 2021;13(3):842. doi:10.3390/nu13030842Freeman AM, Morris PB, Barnard N, et al.Trending cardiovascular nutrition controversies.Journal of the American College of Cardiology. 2017;69(9):1172-1187. doi:10.1016/j.jacc.2016.10.086Ekanayaka RAI, Ekanayaka NK, Perera B, De Silva PGSM.Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects.Journal of Nutrition and Metabolism. 2013;2013:481068. doi:10.1155/2013/481068
Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.Journal of Cardiovascular Development and Disease. 2020;7(4):59. doi:10.3390/jcdd7040059
Kumar N, Goel N.Phenolic acids: natural versatile molecules with promising therapeutic applications.Biotechnology Reports (Amst). 2019;24:e00370. doi:10.1016/j.btre.2019.e00370
Wadanambi PM, Seneviratne KN, Jayathilaka N.In silico evaluation of coconut milk phenolic antioxidants and their inhibition of oxidative stress in intestinal Lactobacillus spp. in vitro.Chemistry Papers. 2023;77(5):2611-2624. doi:10.1007/s11696-022-02650-x
Escobar-Sáez D, Montero-Jiménez L, García-Herrera P, Sánchez-Mata MC.Plant-based drinks for vegetarian or vegan toddlers: Nutritional evaluation of commercial products, and review of health benefits and potential concerns.Food Research International. 2022;160:111646. doi:10.1016/j.foodres.2022.111646
Varma SR, Sivaprakasam TO, Arumugam I, et alIn vitroanti-inflammatory and skin protective properties of virgin coconut oil.J Tradit Complement Med. 2018;9(1):5-14. doi:10.1016/j.jtcme.2017.06.012
Department of Agriculture.Nuts, coconut milk, canned (liquid expressed from grated meat and water).
Department of Agriculture.Milk, whole, 3.25% milkfat, with added vitamin D.
American Heart Association.The skinny on fats.
Craig WJ, Fresán U.International analysis of the nutritional content and a review of health benefits of non-dairy plant-based beverages.Nutrients. 2021;13(3):842. doi:10.3390/nu13030842
Freeman AM, Morris PB, Barnard N, et al.Trending cardiovascular nutrition controversies.Journal of the American College of Cardiology. 2017;69(9):1172-1187. doi:10.1016/j.jacc.2016.10.086
Ekanayaka RAI, Ekanayaka NK, Perera B, De Silva PGSM.Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects.Journal of Nutrition and Metabolism. 2013;2013:481068. doi:10.1155/2013/481068
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
