Coconut milk has become a popular dairy alternative around the world, especially among those who follow plant-based diets, have lactose intolerance, or seek a richer, tropical flavor in their cooking and beverages. Derived from the grated flesh of mature coconuts, coconut milk is creamy, slightly sweet, and packed with nutrients—but is it healthy to drink every day?
While coconut milk offers a range of health benefits, it’s not without its downsides. Understanding its nutritional profile and how it fits into your overall diet is key to determining whether it’s a good daily choice.
In this article, we’ll explore the pros and cons of drinking coconut milk every day, look at the nutritional content, and offer tips on how to incorporate it into your diet safely.
What Is Coconut Milk?
Coconut milk is a white, opaque liquid made by blending grated coconut meat with water and then straining the mixture. It should not be confused with coconut water, which is the clear liquid inside young coconuts.
There are two common forms of coconut milk:
- Canned Coconut Milk: Thick, rich, and used mainly for cooking.
- Carton Coconut Milk: A more diluted version meant for drinking or adding to cereal, smoothies, and coffee. This version is often fortified with vitamins and minerals and contains added stabilizers or sweeteners.
Nutritional Profile (Per 1 Cup of Unsweetened Coconut Milk from Carton)
- Calories: 45–80
- Fat: 4–5 g
- Saturated Fat: 3–4 g
- Carbohydrates: 1–2 g
- Sugars: 0–1 g (unsweetened)
- Protein: 0–1 g
- Calcium: 10–45% DV (fortified)
- Vitamin D: 10–25% DV (fortified)
- Potassium: 40–200 mg
Note: Canned coconut milk is much higher in fat and calories (up to 400 calories per cup).
Pros of Drinking Coconut Milk Every Day
1. Lactose-Free and Vegan-Friendly
Coconut milk is naturally lactose-free, making it an excellent alternative for people with lactose intolerance or dairy allergies. It's also suitable for vegan and plant-based diets.
2. Rich in Healthy Fats
Coconut milk contains medium-chain triglycerides (MCTs), a type of saturated fat that is metabolized differently from long-chain fats. MCTs may:
- Boost energy levels
- Promote satiety (help you feel full)
- Support weight management in moderation
Some studies suggest MCTs may improve metabolism and reduce appetite, though more research is needed for conclusive evidence.
3. May Support Heart Health (When Consumed in Moderation)
Coconut milk may help increase HDL (good) cholesterol levels in some individuals. While it's high in saturated fat, not all saturated fats have the same effect. The lauric acid in coconut may have a more favorable impact on cholesterol than animal fats.
Still, moderation is key—especially for people with heart disease or high cholesterol.
4. Anti-Inflammatory and Antimicrobial Properties
Lauric acid, the main fatty acid in coconut milk, has antimicrobial and anti-inflammatory properties. This may benefit gut health, immune function, and even skin conditions when included in a balanced diet.
5. Fortified with Nutrients
Most store-bought coconut milk beverages are fortified with calcium, vitamin D, vitamin B12, and other nutrients to make them nutritionally comparable to dairy milk. This makes them a good option for maintaining bone health and preventing deficiencies—especially for vegans and vegetarians.
6. Great for Digestion and Gut Health
Coconut milk is often easy to digest and may help soothe the digestive tract. Its fat content also helps with the absorption of fat-soluble vitamins like A, D, E, and K.
Cons of Drinking Coconut Milk Every Day
1. High in Saturated Fat
One of the biggest concerns with daily consumption of coconut milk is its high saturated fat content. A single cup of canned coconut milk can have over 35 grams of fat—more than half of which is saturated.
The American Heart Association recommends limiting saturated fat intake to 5–6% of your total calories per day. Regularly consuming high amounts could increase LDL (bad) cholesterol in some individuals and raise the risk of heart disease.
2. Low in Protein
Unlike cow’s milk or some other plant-based alternatives (like soy milk), coconut milk contains very little protein. If you're replacing dairy milk with coconut milk daily, you may need to find other protein sources to meet your needs.
3. May Contain Additives
Many commercially available coconut milk beverages contain added sugars, emulsifiers (like carrageenan or guar gum), and preservatives. These can cause digestive issues in sensitive individuals.
Always read labels and opt for unsweetened, organic, or minimally processed versions when possible.
4. Can Be Calorie-Dense
If you're drinking canned coconut milk or using it frequently in smoothies and coffee, the calories can add up quickly. This could contribute to weight gain if not balanced within your overall diet.
5. Allergic Reactions (Rare)
Though rare, some people may have coconut allergies or sensitivities. Reactions may include skin rashes, digestive upset, or in extreme cases, anaphylaxis.
How Much Coconut Milk Is Safe to Drink Daily?
For most people, drinking 1 cup of unsweetened carton coconut milk per day is safe and can be part of a healthy diet. However, it’s best to:
- Avoid drinking canned coconut milk daily due to its high fat and calorie content.
- Limit intake if you have a history of high cholesterol, cardiovascular disease, or require a low-fat diet.
- Rotate plant-based milks like almond, oat, or soy milk to ensure variety in your nutrition.
Tips for Including Coconut Milk in Your Diet
- Add to smoothies: Combine with fruits, greens, and protein powder for a balanced breakfast.
- Use in coffee or tea: For a creamy, dairy-free alternative to creamer.
- Make soups and curries: Coconut milk adds richness to Thai, Indian, and Caribbean dishes.
- Use in baking: It can substitute for milk or cream in many recipes.
- Create healthy desserts: Try coconut milk in chia pudding or dairy-free ice cream.
Final Thoughts
So, can you drink coconut milk every day? The answer depends on your overall health, dietary needs, and the type of coconut milk you consume.
In moderation, drinking coconut milk—particularly the unsweetened beverage version—can be a healthy addition to your daily routine. It provides a rich source of healthy fats, is dairy-free, and may support digestion, immune health, and heart health. However, because of its low protein and high saturated fat content, it’s not a one-size-fits-all solution.
As with any food, balance is essential. By combining coconut milk with a diverse and nutrient-rich diet, you can enjoy its benefits while minimizing potential downsides.
