Is Coconut Milk Keto-Friendly?

Is coconut milk keto-friendly? Yes, coconut milk can be a delicious part of a Healthy Keto® lifestyle—if you choose the right kind.

While some coconut milk is loaded with added sugars, full-fat unsweetened coconut milk is low in carbs and provides healthy fats that support fat burning and help you stay in ketosis.

Explore the different varieties of coconut milk, uncover its potential health benefits, and learn how to choose the most nutritious option to support Healthy Keto.

What is keto?

The ketogenic diet is a low-carb, high-fat eating plan that aims to shift your metabolism from burning sugar as a primary fuel source to utilizing fat for energy. 

By keeping net carbs low, typically between 20 and 50 grams per day, the body enters a metabolic state called ketosis. 

During ketosis, the liver converts fat into ketones, which serve as an alternative fuel source, offering a sustained source for both the body and brain. This metabolic shift supports insulin sensitivity and allows your body to tap into stored body fat for fuel. 

To maintain ketosis, it’s crucial to avoid high-carb foods, especially sugars and refined grains, as these foods raise blood sugar and insulin levels, which blocks fat burning and stimulates fat storage. 

“You never want to do high-fat with high-carb. When you combine fat with sugar, you spike insulin and store fat. You want to burn fat, not store it—that’s what makes keto so effective,” explains Dr Berg.

What is coconut milk?

Coconut milk is a milky-white liquid made by blending the grated meat of mature coconuts with water. 

Unlike coconut water, which is the clear liquid found naturally inside young green coconuts, coconut milk is creamy and rich in texture. It’s naturally low in sugar and a rich source of healthy fats.

To make coconut milk, the coconut meat is soaked in hot water, blended into a thick pulp, and then strained to produce a smooth, nutrient-dense milk that’s naturally low in carbs.

Widely used in Indian and Thai cuisine, coconut milk adds richness to soups and curries and is also a versatile alternative to cow’s milk for coffee, smoothies, sauces, and low-carb recipes.

Watch the video below to learn which coconut beverage is the most keto-friendly. 

Types of coconut milk

Coconut milk is available in several forms, varying in fat content, texture, and carb count. Choosing the right type is essential for staying in ketosis and maximizing its nutritional benefits on a Healthy Keto plan.

Here are four of the most common types of coconut milk.

1. Canned unsweetened coconut milk

Certified organic, non-genetically modified (GMO), unsweetened coconut milk is the most keto-friendly option. 

It’s thick, creamy, and minimally diluted, giving it the highest fat content and most decadent flavor.

With its impressive fat content and low carb count, unsweetened canned coconut milk is an excellent choice for low-carb curries, soups, and sauces, promoting fat burning and satiety between meals.

2. Canned light coconut milk 

Light coconut milk has most of the fat skimmed off, leaving a thinner, more watery consistency. 

While it’s low in carbs, it lacks the flavor and nutritional benefits that make full-fat versions more satisfying and supportive of ketosis.

3. Carton coconut milk 

Typically found in the refrigerated section, carton coconut milk is heavily diluted with water and resembles the consistency of regular dairy milk. It’s commonly used in smoothies, shakes, and espresso drinks.

Unsweetened varieties are low in carbs and can fit into a keto diet, but many brands contain added sugars, flavorings, or preservatives. Always check the label to ensure it’s unsweetened and made with minimal ingredients.

4. Coconut milk beverages 

Coconut milk drinks are often sold in drink cartons, single-serve bottles, or as specialty drinks in cafés and smoothie shops. 

These products usually contain minimal amounts of natural coconut and often include sweeteners, flavorings, thickeners, and emulsifiers that reduce nutritional quality. Most of these drinks are too high in carbs and too low in fat to be suitable for a Healthy Keto diet. 

When purchasing coconut milk drinks, such as coconut-based lattes, teas, or smoothies, always check the ingredients for hidden sugars or additives that can kick you out of ketosis.

How many carbs are in coconut milk?

Unsweetened coconut milk is naturally low in carbohydrates and high in healthy fats, making it an excellent choice for a ketogenic diet. However, the nutritional profile varies depending on the type you choose. 

Accidentally opting for a sweetened variety can quickly push you over your daily carb limit, so it’s critical to check the label before consuming a coconut milk drink.

Coconut milk nutrition facts

Here are the nutrition facts for one cup (240 milliliters) of three common types of unsweetened coconut milk: canned unsweetened, canned light, and carton coconut milk.

Canned unsweetened coconut milk:

• 420 calories
• 42 g total fat
• 3 g protein
• 6 g carbohydrates

Canned unsweetened light coconut milk:

• 135 calories
• 15 g total fat
• 0 g protein
• 3 g carbohydrates

Cartoned unsweetened coconut milk:

• 90 calories
• 8 g total fat
• 0 g protein
• 3 g carbohydrates

The benefits of coconut milk on keto

Coconut milk is a natural, nutrient-dense food that can fit seamlessly into a ketogenic lifestyle. 

Unlike many processed plant-based milks, pure coconut milk is free from seed oils, added sugars, and artificial ingredients, making it an excellent choice for those focused on metabolic health and low-carb living.

Here are five reasons to add coconut milk to your weekly shopping list! 

1. Source of health-promoting fatty acids 

Unsweetened coconut milk contains minimal carbohydrates, helping you stay in ketosis without spiking insulin levels. It’s also rich in health-promoting fatty acids, including medium-chain triglycerides (MCTs).

MCTs are fast-digesting fatty acids that are efficiently converted by the liver into ketones. These fats help promote steady energy, mental clarity, and fat burning, especially when carb intake is low.

Research published in Food Science and Human Wellness highlights that “Lauric acid, a major component of coconut milk, stimulates ketogenesis, therefore contributing to overall brain health, including language, executive functions, global cognition, memory, and attention.”¹

2. Helps curb appetite

With its high fat content, full-fat coconut milk helps promote fullness and satisfaction between meals. This supports natural appetite regulation, especially when paired with intermittent fasting and a low-carb diet.

3. Natural source of potassium

Potassium is a vital electrolyte that supports hydration, nerve function, and muscle health. This is particularly vital during the early stages of ketosis, when the body tends to flush out more fluids.

Canned unsweetened coconut milk contains approximately 360 milligrams of potassium per cup, making it an excellent option to replenish electrolyte stores and support steady energy levels while following a low-carb diet.

4. Offers natural antioxidant and antimicrobial support

The fatty acids and phenolic compounds in coconut milk may help reduce oxidative stress and support gut and immune health.

A study published in Chemical Papers found that coconut milk extracts protected beneficial gut bacteria from oxidative stress, suggesting that coconut milk may help support microbial balance and reduce inflammation in the digestive tract.²

Additionally, the lauric acid in coconut milk can be converted into monolaurin, a monoglyceride with potent anti-inflammatory and antimicrobial properties that may help promote normal immune system function and gut health.

5. Dairy-free

Coconut milk is naturally free of dairy proteins and sugars such as casein, whey, and lactose, which are common triggers for digestive issues and sinus congestion in sensitive individuals.

This makes it an excellent milk alternative for those with lactose intolerance or dairy sensitivity who still want a keto-friendly base for creamy smoothies, soups, and sauces.

How to make your own coconut milk

Making coconut milk at home is quick, cost-effective, and keto-friendly. 

This simple recipe takes just 10 minutes and yields a rich, creamy result—perfect for coffee, smoothies, or low-carb desserts.

Keto Coconut Milk

Total time: 10 minutes

Servings: 4 

Per serving: 360 calories, 0 g protein, 6 g carbohydrates, 58 g fat

Ingredients:

4 cups water 

1½ cups unsweetened coconut, shredded

Directions:

1. Warm 4 cups water until hot, but not boiling.
2. In a blender, add hot water and shredded coconut. Blend on high for 1 to 3 minutes, until mixture is thick and opaque.
3. Pour blended mixture into bowl or large measuring cup and strain through a fine mesh strainer to remove coarse solids.
4. Squeeze liquid mixture through a cheesecloth or towel to remove remaining solids. 
5. Pour coconut milk into sealed container. 
6. Enjoy immediately or store in the refrigerator for up to 4 days. 

Recipe tips:

• Shake well before each use to redistribute any natural coconut oils that may have separated and risen to the top.
• If your blender is small, blend in batches. Use all the coconut in the first batch, then reuse the coconut pulp in the remaining batches. Each new batch will be thinner—this is normal. Combine all batches for an even consistency.
• For keto chocolate coconut milk, add a tablespoon of cocoa powder, ½ teaspoon of vanilla extract, a pinch of salt, and stevia to taste. For a consistency similar to 2 percent milk, slowly add water until it reaches your desired thickness. 

Key takeaways

Is coconut milk keto-friendly? 

Yes, coconut milk can be keto-friendly if you choose the right kind. While low-fat varieties are keto-approved, they lack the natural healthy fats beneficial for maintaining ketosis and fat burning.

Organic, non-GMO, unsweetened, full-fat coconut milk is the best option for a Healthy Keto diet. It’s naturally low in carbs, high in healthy fats, and free of added sugars, seed oils, and artificial additives.

FAQ

Sources

1. https://www.researchgate.net/profile/Muhamad-Abd-Rahim/publication/378507995_Nutritional_and_therapeutic_benefits_of_coconut_milk_and_its_potential_as_a_plant-based_functional_yogurt_alternative_a_review/links/66c1f7132ff54d6c9edba268/Nutritional-and-therapeutic-benefits-of-coconut-milk-and-its-potential-as-a-plant-based-functional-yogurt-alternative-a-review.pdf ↩︎
2. https://link.springer.com/article/10.1007/s11696-022-02650-x ↩︎

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