The growing demand for dairy alternatives has led to a proliferation of plant-based beverages, with two options consistently dominating the market: almond milk (AM) and coconut milk (CM). These liquids serve as popular substitutes for those avoiding lactose or seeking a lower-impact choice. This comparison focuses on the standard, unsweetened varieties of both AM and CM to provide a direct look at their nutritional profiles.
Macro Nutritional Differences
Comparing the primary macronutrients in one cup of unsweetened almond milk and carton-based coconut milk reveals significant variations, particularly in fat and calories. Unsweetened almond milk is notably low in calories, typically providing only 30 to 40 calories per serving. Unsweetened carton coconut milk is only slightly higher, generally falling in the range of 40 to 50 calories per cup.
The fat content represents the most substantial difference between the two beverages. Almond milk contains around 2.5 grams of total fat per cup, which is predominantly unsaturated fat. In contrast, coconut milk contains approximately 4.5 grams of fat per cup, nearly all of which is saturated fat. This saturated fat in coconut milk is composed largely of medium-chain triglycerides (MCTs), which are metabolized differently than longer-chain fats and can be used as a quick energy source.
Both milks are poor sources of protein when compared to cow’s milk. Almond milk holds a slight edge, offering about 1 gram of protein per serving, while coconut milk often contains less than 1 gram or zero protein. Both unsweetened options are very low in carbohydrates, with almond milk typically having about 1 gram and coconut milk having 1 to 2 grams per cup.
Fortification and Key Micronutrient Content
Since both almond milk and coconut milk are naturally low in many nutrients found in dairy, their value for health often relies on fortification by the manufacturer. Both beverages are commonly enriched with calcium and Vitamin D to support bone density.
Almond milk is naturally richer in the antioxidant Vitamin E, a fat-soluble nutrient that supports immune function. While coconut milk is not a natural source of this vitamin, many brands fortify it to comparable levels. Coconut milk may be a better source of Vitamin B12 for vegans, as it is fortified with this nutrient more frequently than almond milk.
Evaluating Additives and Sugar Content
The nutritional quality of any plant-based milk can be significantly altered by the addition of sweeteners and stabilizers. Both almond and coconut milk are available in sweetened varieties, which can quickly negate their low-calorie advantage. Sweetened versions may contain several teaspoons of added sugar, often listed as cane sugar, which substantially increases the carbohydrate content. Consumers seeking the healthiest option should look for the “unsweetened” label.
Thickeners and emulsifiers are almost universally added to both beverages to prevent separation and improve mouthfeel. Common stabilizers include gellan gum, guar gum, and sunflower lecithin. Although these additives are generally recognized as safe, some individuals with sensitive digestive systems report discomfort when consuming products containing these gums.
Determining the Better Choice Based on Diet Goals
The choice between almond milk and coconut milk depends entirely on specific dietary priorities and preferences. For individuals prioritizing weight management and low-calorie intake, unsweetened almond milk is the preferred choice due to its minimal caloric contribution and lower fat content. It also contains mostly heart-healthy unsaturated fats, making it a good choice for cardiovascular health.
Unsweetened coconut milk, with its higher saturated fat content from MCTs, is often a better option for those seeking a richer texture in coffee or cooking. The higher fat content also makes it a popular choice among some individuals following a ketogenic or higher-fat, low-carbohydrate eating plan.