Almond Milk vs Coconut Milk: Nutrition Compared

Almond milk and coconut milk are two of the lowest-calorie plant-based milk alternatives available. Both are dairy-free, lactose-free, and low in protein — but they differ in fat content, flavour, and best uses. If you are choosing between them, the differences are more subtle than comparing either to oat or soy milk.

This is part of our Milk Alternatives Complete Guide. See also Lowest Calorie Milk Alternative and Almond Milk vs Soy Milk.

Calories: Almond Milk Is Slightly Lower

Unsweetened almond milk contains approximately 30 calories per cup, while carton coconut milk contains around 45 calories per cup. Both are among the lowest-calorie milk options available — the 15-calorie difference is small but almond milk edges ahead for the most calorie-conscious drinkers.

Carbohydrates: Both Are Very Low

Almond milk contains around 1g of carbohydrates per cup and coconut milk around 2g. Both are excellent choices for low-carb and ketogenic diets. Neither will cause a meaningful blood sugar response.

Fat: Coconut Milk Is Higher and Different in Type

Almond milk contains around 3g of fat per cup, primarily monounsaturated. Coconut milk contains around 4g of fat per cup, primarily saturated MCTs. As noted in other posts, MCTs are metabolised differently from other saturated fats and may have some metabolic benefits, though this should not be overstated. Both are low enough in fat to be considered light options.

Protein: Both Are Very Low

Almond milk provides around 1g of protein per cup, coconut milk essentially 0g. Neither is a meaningful protein source. If protein matters, consider soy milk instead.

Taste and Best Uses

Almond milk has a light, slightly nutty flavour that is largely neutral and works well in most applications. Coconut milk has a distinct coconut flavour that is pleasant in smoothies, tropical drinks, and some cooking applications but can be noticeable in neutral contexts. If you want a flavourless low-calorie milk for everyday use, almond milk is the better choice.

Which Should You Choose?

Choose almond milk if: you want the most neutral flavour, slightly fewer calories, or a more versatile everyday milk.

Choose coconut milk if: you enjoy the coconut flavour, want MCT fats, or are using the milk in tropical or Asian-inspired cooking and drinks.

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