If you’re new to the non-dairy milk world, you may be feeling a little overwhelmed as you learn about all the options. While trying to decide on the best non-dairy milk for your needs, you’ve probably found yourself trying to decide between two very popular options: almond milk versus coconut milk.
How do these plant-based milks compare to each other? Is one healthier or better for the environment? What kinds of dishes can you use them in?
As a vegan registered dietitian, I’ll discuss the answers to these questions and more below!
Almond milk versus coconut milk: a brief comparison
Almond milk and coconut milk (in cartons, not canned) are plant-based alternatives to dairy milk that are relatively mild in flavor with a thin, not-so-creamy consistency.
Almond milk is lower in calories and saturated fat, while 100% of the fat in coconut milk is saturated. Both kinds of milk are usually fortified with calcium and vitamins A, D, and E. Coconut milk is usually a better source of vitamin B12, an important nutrient for vegans, since it’s fortified with this vitamin much more frequently than almond milk.
Be aware that canned coconut milk and drinkable coconut milk sold in cartons are not interchangeable. Canned coconut milk is much creamier and higher in fat, making it more appropriate for cooking.
What is almond milk?
Almond milk is a popular dairy-free alternative to cow’s milk, goat milk, and other types of dairy-based milk.
It’s made by blending almonds with water and straining out the solid pulp. Commercial manufacturers also use a process called homogenization, which uses filtration under high pressure to give the almond milk a smoother consistency. They also pasteurize it to kill any harmful bacteria and extend its shelf-life.
Most brands fortify their almond milk with a variety of vitamins and minerals to make it more nutritious. Almond milk is available in unsweetened, sweetened, and flavored varieties.
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What is coconut milk?
Like almond milk, coconut milk is made by blending coconut meat and water. You’ll find both canned coconut milk and refrigerated cartons at the grocery store.
To make canned coconut milk, coconut meat is grated, blended with water, and filtered to remove the coconut pulp. This produces a thick coconut cream, which can be further processed into full-fat or “lite” coconut milk.
Coconut milk sold in cartons is made by blending traditionally processed coconut milk with extra water and adding food additives to improve the resulting watery consistency, turning it into a drinkable beverage. Vitamins and minerals are often added to improve its nutritional profile and provide some of the nutrients you’d get from dairy milk.
In this article, we’ll compare almond milk versus coconut milk in cartons since canned coconut milk is not meant to be used as a drinkable milk alternative.
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Nutrition profile
Almond milk and coconut milk are both plant-based milks, but they differ slightly in their nutrition content.
To see how they compare nutritionally, let’s use two popular products as examples: Silk Unsweet Almond Milk and Silk Unsweet Coconutmilk.
Fat
Almond milk is a little lower in fat than coconut milk, but one of the most significant differences between them is the type of fat they contain. Almond milk contains 100% unsaturated fat while the fats in coconut milk are 100% saturated.
One serving of Silk Coconut Milk provides 20% of the recommended daily limit for saturated fat. While this can certainly fit into a balanced diet, it would be wise to assess how many other high-saturated foods you typically consume throughout the day to make sure that coconut milk isn’t putting you over the limit.
Not sure what a “balanced” diet is? Get my FREE Practical Guide to Planning Balanced Vegan Meals!
Protein
Almond milk and coconut milk are both poor sources of protein. Almond milk is slightly higher since almonds contain more protein than coconut, but only by 1 gram.
This isn’t much of a concern as long as you’re already getting enough protein from meals, but it does mean that these milk alternatives aren’t as nutrient-dense as the high-protein plant-based milks that I typically recommend for vegans.
Added sugars
The examples above are both unsweetened, but sweetened versions are widely available. Silk Original Coconut Milk contains 5 grams of added sugars per serving, while Silk Original Almondmilk has 7 grams.
I’d consider these to be reasonable amounts of added sugars for healthy people. Of course, it’s still wise to consider how many added sugars you get from your diet.
Ingredients
Silk Unsweet Almondmilk has the following ingredients:
Almondmilk (Filtered Water, Almonds), Contains 2% or Less of: Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2), Sunflower and/or Almond and/or Canola Oil, Sea Salt, Gellan Gum, Ascorbic Acid (Vitamin C To Protect Freshness), Natural Flavor.
Silk Unsweet Coconutmilk contains:
Coconutmilk (Filtered Water, Coconut Cream), Contains 2% or Less Of: Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2, Vitamin B12), Dipotassium Phosphate, Sea Salt, Sunflower Lecithin, Gellan Gum, Ascorbic Acid (Vitamin C To Protect Freshness), Natural Flavor.
Of course, the biggest difference is the use of almonds versus coconut cream. Both are fortified with calcium, Vitamin E, Vitamin A, and Vitamin D and contain salt, emulsifier gums that add thickness, ascorbic acid as a preservative, and natural flavors.
This brand of coconut milk is additionally fortified with vitamin B12, an important nutrient for people on plant-based diets.
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Health implications
How might these nutritional differences impact our health? We’ll discuss a few ways below.
Bone health
Choosing plant-based milks fortified with calcium and vitamin D is a great way to support strong, healthy bones and teeth and to help prevent osteoporosis. Fortunately, many brands of almond milk and coconut milk fortify their products with these essential micronutrients.
Of course, it’s important to always check the nutrition facts label as some brands choose not to fortify their non-dairy milks. In fact, a 2022 study1 that analyzed over 1,000 non-dairy milk alternatives found that almond milk was more likely to be fortified with calcium and other vitamins than coconut milk.
That said, the authors didn’t mention whether any of the coconut milk products they analyzed were canned, which could have skewed the results. Ultimately, it’s best to check the label of each individual product.
Neurological function
Vitamin B12 is a key nutrient for proper neurological and cognitive function. Since vitamin B12 is lacking in most plant-based foods, brands will often add it to their non-dairy milks to better meet the nutritional needs of people following vegan diets.
Unfortunately, almond milk is rarely fortified with vitamin B12 and I haven’t been able to determine the reason for this. This means that if your goal is to get enough vitamin B12 on a vegan diet from foods rather than supplements, coconut milk may be a better option for you.
On the other hand, if you already take a vitamin B12 supplement or know for sure that you’re consistently getting enough from other fortified foods, almond milk can also be a good choice.
Cardiovascular health
Because coconut milk is such a significant source of saturated fat (providing 20% of the Daily Value in a single serving), it’s not my first recommendation for non-dairy milks.
The American Heart Association recommends getting less than 6% of your daily calories from saturated fat, while the Dietary Guidelines for Americans recommends less than 10% of your daily calories from saturated fat, or about 20 grams a day for a 2,000-calorie diet.
If you tend to consume a lot of saturated fat throughout the day, you may want to consider other non-dairy milks like soy, almond, oat, or hemp to keep your cholesterol levels in check and best support the health of your cardiovascular system.
Good for lactose intolerance
As plant-based milks, both almond and coconut milk are lactose-free, making them safe choices for individuals with lactose intolerance.
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Culinary Uses
Now that we’ve discussed the nutrition profile and health implications of almond and coconut milk, let’s discuss the best ways to use them in meals.
Taste
Because almond milk and coconut milk are made with so much water, they’re both relatively mild in taste and blend well with other flavors.
Some brands of almond milk can be a little bitter on their own, especially unsweetened varieties. Coconut milk does taste slightly of coconut, but it’s not nearly as strong as canned coconut milk.
Consistency
Almond milk and coconut milk in cartons are both pretty thin consistency-wise despite the addition of thickening food additives. If you want a creamy non-dairy milk, you’ll be better off choosing soy milk, pea milk, or oat milk.
Canned coconut milk, of course, is much thicker and creamier than drinkable coconut milk in cartons.
Best uses
Thanks to their mild flavors and thin consistencies, almond and coconut milk are both well-suited for:
- Replacing dairy milk in baked goods
- Mixing in oatmeal and overnight oats
- Blending in smoothies
- Pouring over cereal
- Waffle & pancake batter
Many people do enjoy them in coffee and tea, but they aren’t the best choice if you prefer creamier milk in these beverages.
Canned coconut milk is great for balancing the spices in curries and for adding creaminess to non-dairy ice cream and other desserts.
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Sustainability
When compared to dairy milk, all dairy-free milk alternatives are better for the environment when analyzing water use, land use, and greenhouse gas emissions.
According to a 2022 study published in Public Health Nutrition2, the greenhouse gas emissions in gram carbon dioxide equivalents associated with a glass of almond milk, coconut milk, and cow’s milk are as follows:
- Almond milk: 93 CO2 equivalents
- Coconut milk: 101 CO2 equivalents
- Dairy milk: 312 CO2 equivalents
As you can see, almond milk has a very slight advantage over coconut milk. It probably isn’t worth basing your decision solely on such a small difference, as both are associated with 3 times fewer greenhouse gas emissions than cow’s milk.
How to choose between almond milk versus coconut milk
Unfortunately, there isn’t a clear-cut answer to whether almond milk or coconut milk is the best choice for you. I recommend thinking about the following factors when choosing between them:
- Fortified with calcium, vitamin D. I recommend choosing products fortified with calcium and vitamin D at a minimum in order to support bone health and immune function, as these nutrients can sometimes be more challenging to get as a vegan if you aren’t careful with planning your meals.
- Vitamin B12 fortification. It’s critical that vegans get enough vitamin B12 as a deficiency can cause serious neurological issues. Almond milk isn’t fortified with B12, so you’ll need to make sure you’re getting enough from other foods or a supplement. It’s more common to see coconut milk fortified with this vitamin.
- Added sugars. If you can, choose unsweetened varieties. Small amounts of added sugars aren’t a problem for healthy people, but they can easily add up throughout the day if you aren’t paying attention.
- Sustainability. Depending on how highly you prioritize sustainability, you may prefer almond milk since it’s associated with slightly less greenhouse gas emissions than coconut milk. However, both are much better for the environment than dairy milk.
- Protein needs. If you have higher protein needs due to a physically active lifestyle, are trying to build muscle, or struggle to get enough protein from food, you might consider higher-protein plant-based milks, like soy or pea milk. Almond milk and coconut milk are both poor sources of protein.
If you have children, keep in mind that neither almond milk nor coconut milk are considered appropriate milk alternatives for toddlers and young children due to the low protein content. Fortified soy milk, pea milk, and non-dairy milk with added pea protein are nutritionally equivalent to cow’s milk and are better choices for young children.
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Summary
Ultimately, the choice between these two non-dairy milk alternatives comes down to your nutritional preferences.
Almond milk offers a lower calorie and fat option with a slight edge in protein content, making it a good choice for those mindful of their saturated fat intake. However, it’s rarely fortified with vitamin B12.
Coconut milk, while richer in saturated fat, is often fortified with vitamin B12, making it a helpful choice for those on a vegan diet who want to meet their B12 needs through fortified foods rather than supplements.
Both are environmentally better choices compared to dairy milk, have a thin consistency and mild flavor, and work well in the same types of dishes.
Wondering what else to look for when choosing a dairy-free milk? Check out A Vegan Dietitian’s Guide to Non-Dairy Milk!
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Drewnowski A. Most Plant-Based Milk Alternatives in the USDA Branded Food Products Database Do Not Meet Proposed Nutrient Standards or Score Well on Nutrient Density Metrics. Nutrients. 2022;14(22):4767. Published 2022 Nov 11. doi:10.3390/nu14224767
- Singh-Povel CM, van Gool MP, Gual Rojas AP, Bragt MCE, Kleinnijenhuis AJ, Hettinga KA. Nutritional content, protein quantity, protein quality and carbon footprint of plant-based drinks and semi-skimmed milk in the Netherlands and Europe. Public Health Nutr. Published online February 23, 2022. doi:10.1017/S1368980022000453
