Coconut milk: is it good for you?

What is coconut milk? 

Coconut milk can be a blanket term for three very different products, which have different purposes:

• tinned coconut milk
• coconut ‘milk’ drink
• coconut water.  

Tinned coconut milk 

This is made by blending coconut flesh with water (about 50 per cent) to create a thick, creamy liquid.  

It is high in fat (around 17g per 100g), almost as much as single cream, and this is mostly saturated fat.  

Even reduced-fat versions contain around 8g fat per 100g, so they are still considered high‑fat foods.  

This type of coconut milk is generally used in cooking, particularly curries, soups and desserts, and should be used sparingly if you are watching your cholesterol. 

Coconut milk drink

This is sold in cartons or bottles as a plant-based alternative to dairy milk, but it cannot legally be called ‘milk’ in the UK – only animal milks can.  

This is why you will see it labelled as ‘coconut drink’ despite being commonly referred to as ‘coconut milk’. 

It is mostly water blended with a small amount (around 10 per cent) of grated coconut flesh or coconut cream.  

Coconut drink does not naturally contain calcium, so it is added along with vitamin B12.  

It sometimes contains rice to create a smoother drink, plus added salt and flavouring. It is naturally dairy‑free and lactose‑free.  

While non-dairy milk drinks are designed to mimic dairy milk in how they look, taste and behave, their nutrition varies widely. 

Most plant-based drinks are classed as ultra‑processed foods (UPFs) because they have added ingredients such as stabilisers, emulsifiers, salt, oil, sugars or sweeteners.  

This does not automatically make them unhealthy. They can still fit into a balanced diet, but it does mean the ingredients list matters. 

Coconut water 

This is the clear liquid found inside young green coconuts, naturally comprising about 94 per cent water.

It comes in cartons and is a low-calorie drink, not a dairy milk substitute. 

Is coconut milk drink healthier than cow’s milk?

Most of the fat in the coconut flesh is saturated fat, the type that can increase ‘bad’ LDL cholesterol.   

However, only small amounts are used to make coconut milk drinks, so they are lower in saturated fat than whole milk, but higher than skimmed or semi‑skimmed milk. It is also lower in calories than whole milk, though this varies by brand.  

Coconuts contain very little carbohydrate, and only small amounts are used in the drinks, so the unsweetened versions are also low in sugars (less than 1g per 100ml).  

The main nutritional drawback is coconut milk drink contains almost no protein, so it is not nutritionally comparable to dairy milk.  

The UK’s Scientific Advisory Committee on Nutrition (SACN) recommends choosing sugar‑free, fortified plant-based drinks, with added calcium, vitamin B12 and iodine to match the key nutrients in cow’s milk. 

How cow’s milk and plant alternatives compare nutritionally

The below table shows the nutritional values in 100mls of 6 plant-based milk alternatives compared with full-fat cow's milk.

The numbers are averages – rounded up 1 decimal point – taken from Nutritics and milk.co.uk. They are for unsweetened products. Data on sweetened products is shown in brackets where they differ.

Source: A Nutritional and Environmental Impact Comparison of Skim Dairy Milk and Plant Beverages: A Review

*added ingredient

Is coconut milk drink good for cholesterol? 

Like lower-fat dairy milks, coconut milk drink is low in saturated fat, especially compared with tinned coconut milks, so it can be used as part of a heart-healthy diet.  

But it doesn’t offer any cholesterol-lowering benefits on its own, unlike soya (soy protein) or oat milk (beta-glucans).

Which coconut milk is best for cooking?  

Coconut milk drink is not a suitable replacement for tinned coconut milk in recipes. It is too thin and may split when heated.  

However, it can be used in place of dairy milk in lighter recipes such as porridge, cereal and smoothies, or in hot drinks.  

Tinned coconut milk remains the best option for cooking for flavour and texture.

But it should be used as an occasional ingredient for dishes like curries, laksa, stews and creamy sauces rather than an everyday option, because it’s high in saturated fat. 

Reduced‑fat tinned coconut milk is a lighter option but still high in saturated fat.  

Coconut cream is even higher in fat than tinned coconut milk, so is not a healthier substitute.  

Choosing natural yogurt or plant-based equivalents instead will help to lower the saturated fat content of a meal. 

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