Which Is Healthier: Almond Milk or Coconut Milk?

If you’ve ever stood in the dairy aisle trying to choose a milk alternative but weren’t sure what to toss in your cart, you’re not alone. With so many plant-based options today, it can be hard to know which ones are healthiest. Two of the most popular choices are almond milk and coconut milk. Both come from plants, are free of lactose, and can be used in cereal or healthy smoothie recipes. But is almond milk healthier than coconut milk, or does coconut milk offer more benefits?

Each type of milk has its own strengths. The best choice depends on what nutrients you want more of, how you use them, and what your health goals are. Here are answers to common questions about which is healthier, almond or coconut milk, from Health eCooks dietitians so you can decide which one belongs in your fridge.

Almond Milk vs Coconut Milk: Nutrition Stats

When people ask, “Is almond milk or coconut milk healthier?”, they’re usually wondering about calories, fat, vitamins, and overall nutrition. Here’s a simple comparison between the two:

Calories and Weight Management – Unsweetened almond milk is one of the lowest-calorie milk alternatives. Most brands average around 30–40 calories per cup, which makes it a great pick if you’re trying to lose weight or cut back on calories. Coconut milk from a carton averages around 70–80 calories per cup. Canned coconut milk is much higher in calories and is not typically used as a beverage.
Fat and Heart Health – Almond milk contains very little fat, and most of it is heart-healthy unsaturated fat. Coconut milk, on the other hand, is much higher in saturated fat. But although research shows that eating too much saturated fat may increase LDL (bad) cholesterol, some studies suggest that coconut fat may behave differently because it contains medium-chain triglycerides. Most health experts still recommend enjoying coconut milk in moderation, especially if you have heart concerns.
Protein, Vitamins, and Minerals – Neither almond nor coconut milk offers much protein. If you want a protein boost, soy or pea milk may be better choices. Fortified almond and coconut milks often contain added calcium and vitamin D. Almond milk tends to offer more vitamin E, which helps protect your cells.
Digestive Tolerance – Both milks are dairy-free, lactose-free, and usually gentle on digestion. Almond milk is often easier for people with sensitive stomachs because it contains less fat.

Is Coconut or Almond Milk Healthier for Your Heart?

Almond milk is the more heart-healthy choice. It contains very little saturated fat, which supports healthier cholesterol levels. Coconut milk should be used sparingly if you’re watching your heart health.

Is Almond Milk Better than Coconut Milk for Weight Loss?

Almond milk is usually much lower in calories and fat, which makes it the better choice for weight management.

Is Almond Milk or Coconut Milk Better for People with Diabetes?

Unsweetened almond milk is usually the healthier choice because it has fewer calories and less saturated fat. Always check the label to avoid added sugar.

Which Milk Alternative Has More Vitamins?

Fortified almond milk often has more vitamin E and may have slightly more calcium and vitamin D than coconut milk, depending on the brand.

Is Coconut Milk Healthier than Almond Milk in Any Way?

Coconut milk has a creamier texture, which works well in cooking and baking. It also contains medium-chain fats that your body absorbs quickly, although it’s still higher in saturated fat.

Is Almond or Coconut Milk Better for Smoothies?

Almond milk keeps smoothies lighter and lower in calories. Coconut milk adds creaminess and richer flavor but adds more fat and calories.

Are Almond and Coconut Milk Safe for People with Allergies?

Almond milk is not safe for people with nut allergies. Coconut is classified as a tree nut, but many people with nut allergies can tolerate it. Still, always check with your doctor if you’re concerned about allergens.

So, Is Almond Milk Healthier Than Coconut Milk?

Both can be healthy additions to your diet when you choose unsweetened varieties. They’re great options for people who are lactose intolerant, vegan, or simply want something lighter than dairy milk. But for most people, almond milk is the winner in the health department. Almond milk is lower in calories and saturated fat, and often higher in certain vitamins. But coconut milk still has a place in a healthy diet, especially if you enjoy its rich flavor or use it in recipes that need a creamier texture.