Coconut Milk vs Almond Milk: Calories and Nutrition Compared (2026)

Coconut milk has 31 calories and 0.2 g of protein, while almond milk has 20 calories and 0.5 g of protein. Almond milk is lower in calories and higher in protein.

Coconut milk and almond milk are popular dairy alternatives with distinct nutritional profiles. This comparison examines their calorie content, protein, carbohydrates, and other nutrients.

What Is the Difference Between Coconut Milk and Almond Milk?

Coconut milk is a creamy liquid made from the flesh of coconuts, often used in cooking and beverages. It is known for its rich flavor and high fat content. Almond milk is a plant-based milk made from ground almonds and water. It is often fortified with vitamins and minerals and is lower in calories than many dairy milks.

Coconut Milk vs Almond Milk: Nutrition Side by Side

The following table provides a side-by-side comparison of coconut milk and almond milk.

Nutrient (per 100 g)	Coconut milk beverage	Almond milk (unsweetened)
Calories	31 kcal	20 kcal
Protein	0.2 g	0.5 g
Carbs	2.9 g	1.5 g
Sugar	2.5 g	1.2 g
Fat	2.1 g	1.2 g
Fiber	0 g	0 g
Sodium	19 mg	59 mg

Which Is Better, Coconut Milk or Almond Milk?

For weight loss: Almond milk has 20 calories per 100 g, while coconut milk has 31 calories. Choosing almond milk may support weight loss efforts.

For muscle and protein: Almond milk contains 0.5 g of protein per 100 g, compared to coconut milk's 0.2 g. Almond milk is the better option for protein intake.

For low-carb or low-sugar: Coconut milk has 2.9 g of carbs and 2.5 g of sugar, while almond milk has 1.5 g of carbs and 1.2 g of sugar. Almond milk is lower in both carbs and sugar.

How to Track Coconut milk and Almond milk Accurately

It's easy to misjudge portion sizes and macros when comparing different types of milk. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Almond milk has 0.5 g of protein, while coconut milk has 0.2 g of protein. Almond milk is higher in protein.

Which has fewer calories?

Almond milk has 20 calories, whereas coconut milk has 31 calories. Almond milk is lower in calories.

What is the sugar content in coconut milk?

Coconut milk contains 2.5 g of sugar per 100 g.

What is the fat content in almond milk?

Almond milk has 1.2 g of fat per 100 g.

How many carbohydrates are in coconut milk?

Coconut milk has 2.9 g of carbohydrates per 100 g.

What is the sodium content in almond milk?

Almond milk contains 59 mg of sodium per 100 g.

Key Takeaways

• Coconut milk has 31 calories per 100 g.
• Almond milk has 20 calories per 100 g.
• Coconut milk contains 0.2 g of protein.
• Almond milk contains 0.5 g of protein.
• Coconut milk has 2.5 g of sugar.
• Almond milk has 1.2 g of sugar.