Oat Milk vs Coconut Milk: Nutrition Compared

Oat milk and coconut milk are both widely used dairy alternatives but they have quite different nutritional profiles and flavour characteristics. The right choice between them depends largely on how you plan to use them and what your dietary priorities are.

This is part of our Milk Alternatives Complete Guide. See also Oat Milk vs Almond Milk and Almond Milk vs Coconut Milk.

An Important Distinction: Carton vs Canned Coconut Milk

Before comparing the two it is essential to clarify which coconut milk we are talking about. Canned coconut milk is a thick, high-fat cooking ingredient with 400+ calories per cup — used in curries, soups, and desserts. Carton coconut milk is a diluted, drink-ready product with around 45 calories per cup. This comparison refers to carton coconut milk — the kind used as a dairy alternative for drinking, cereal, and coffee.

For a detailed look at the canned vs carton difference, see our Full Fat vs Light Coconut Milk guide.

Calories: Coconut Milk Is Much Lower

Carton coconut milk contains approximately 45 calories per cup, significantly less than oat milk's 120 calories. For calorie-conscious drinkers, coconut milk is a better choice by this measure alone. Only almond milk beats coconut milk on calories among the major plant milks.

Carbohydrates: Coconut Milk Is Lower

Oat milk contains around 16g of carbohydrates per cup — the highest of the major plant milks. Coconut milk (carton) contains around 2g per cup. This makes coconut milk a much better option for low-carb diets, while oat milk is unsuitable for ketogenic eating.

Protein: Both Are Very Low

Neither milk is a meaningful protein source. Oat milk provides around 3g per cup, coconut milk essentially 0g. Both fall well short of dairy milk or soy milk for protein. If protein is a priority, consider soy milk instead.

Fat: Coconut Milk's Fat Is Different

Both contain around 4–5g of fat per cup. However coconut milk's fat is predominantly saturated — specifically medium-chain triglycerides (MCTs) which are metabolised differently from long-chain saturated fats found in animal products. MCTs are rapidly converted to energy and have been associated with some metabolic benefits, though the evidence is mixed. Oat milk's fat comes primarily from added plant oils and is mostly unsaturated.

Taste and Best Uses

Oat milk has a mild, creamy, slightly sweet flavour that works well in coffee and most applications where you want a neutral dairy-like taste. Coconut milk has a distinct coconut flavour that works well in smoothies, tropical drinks, and cooking — but can be noticeable in coffee or cereal where a neutral flavour is preferred.

Which Should You Choose?

Choose coconut milk if: you want low calories, follow a low-carb diet, or enjoy the coconut flavour in your drinks and cooking.

Choose oat milk if: you use milk primarily in coffee, want a creamier texture, or prefer a neutral flavour.

Use our Daily Calorie Needs Calculator to find your daily targets.