Coconut milk is a creamy, white liquid extracted from the grated meat of mature coconuts. It is consumed globally, used as a rich culinary ingredient in dishes like curries and as a dairy-free beverage alternative. As low-carbohydrate diets gain popularity, the nutritional profile of coconut milk, particularly its carbohydrate content, is often questioned. The answer is not straightforward, as its composition varies dramatically depending on the product type and processing.
Carbohydrate Content Varies by Product Type
The carbohydrate content of coconut milk is heavily influenced by manufacturing and packaging. Traditional, full-fat coconut milk, typically sold in a can, is concentrated and contains very few net carbohydrates. A one-cup serving of this thick, canned product usually contains between 6.4 and 8 grams of total carbohydrates. Given its high-fat makeup, the canned variety is a favored option for low-carb and ketogenic cooking.
The coconut milk sold in refrigerated cartons is fundamentally different. This beverage is significantly diluted with water, resulting in a much lighter product lower in all macronutrients. Unsweetened carton coconut milk generally contains only 1 to 2 grams of total carbohydrates per one-cup serving. Consumers must check labels, as the addition of sweeteners or flavorings can easily increase the carbohydrate count to 10 grams or more per serving.
Essential Fats and Calorie Density
While the carbohydrate count is low, the fat content of coconut milk is notably high, especially in canned varieties. The full-fat canned product is extremely calorie-dense, often supplying between 445 and 552 calories per cup. Nearly all of those calories come from fat, which provides the milk’s rich texture and flavor in cooked dishes.
A significant portion of this saturated fat is composed of Medium-Chain Triglycerides (MCTs). Unlike longer-chain fats, MCTs are quickly absorbed and transported directly to the liver, where they convert into ketones. This metabolic pathway allows MCTs to serve as a fast source of energy, a benefit cited by those following low-carbohydrate diets. Due to this high concentration of fat and calories, portion control is important when using full-fat coconut milk.
How Coconut Milk Compares to Other Beverages
When comparing unsweetened carton coconut milk to other popular alternatives, it stands out as a low-carbohydrate option. With 1 to 2 grams of total carbs and 4 to 5 grams of fat per cup, it offers a very low-carb profile. This places it in a similar category to unsweetened almond milk, which typically provides 1 gram of carbohydrates and around 2.5 grams of fat per cup.
Traditional cow’s milk, which naturally contains lactose, has a much higher carbohydrate content, typically supplying around 12 grams of total carbs per cup. Oat milk, a popular plant-based alternative, is notably higher in carbohydrates due to its grain base, often containing around 16 grams per cup. For individuals prioritizing low carbohydrate intake, unsweetened coconut milk is a significantly lower-carb choice than both dairy and oat milk.