Coconut Milk vs. Almond, Oat, and Soy Milk: Which Is Best for You?

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1 hour ago
6 min read

Walking down the milk aisle at the grocery store can be confusing. It used to be just cow’s milk and maybe soy milk. Now, there are so many choices! You see milk made from almonds, oats, coconuts, and peas.

This leaves many people asking: Which one is actually good for me?

Is oat milk worth it because it tastes creamy? Is almond milk better because it has fewer calories? Is coconut milk healthy or too fatty?

The answer isn't simple. The "best" milk depends on your goal—like if you want to lose weight, build muscle, or keep your heart healthy.

Important Note First: Before we start, let's clear up one big confusion. When we talk about drinking coconut milk, we mean the coconut milk in a carton (box) found in the fridge section. We do not mean the thick canned coconut milk used for cooking curries. The canned kind is very high in fat and calories!

What Makes a Plant Milk "Healthy"?

Colorful milk cartons with icons like muscles, ice cubes, avocados, and vitamins. Speech bubbles indicate discussions on nutrition.

How do you know if a milk is good for you? Look at these five things:

1. Protein (Builds Your Body)

Protein helps you build muscle and keeps you feeling full.

The Goal: Cow’s milk has about 8 grams of protein per cup.
The Truth: Most almond and coconut milks have almost zero protein. They are mostly just flavored water. If you swap dairy for almond milk, you might need to eat more high protein snacks or foods.

2. Added Sugar (The Sneaky Stuff)

Many "Original" or "Vanilla" flavors add a lot of sugar to make it taste good.

The Goal: Look for 0 grams of added sugar.
The Trap: Vanilla and Chocolate milks are basically desserts. Even plain oat milk can have natural sugar because of how oats are made.

3. Saturated Fat (The "Bad" Fat)

Doctors say we should not eat too much saturated fat because it can be hard on your heart.

Watch Out: Coconut milk is high in saturated fat. Most other plant milks are low in this type of fat.

4. Added Vitamins (Fortification)

If you don't drink cow's milk, you miss out on Calcium and Vitamin D. These keep your bones strong.

The Rule: A healthy plant milk should have Calcium added to it. Look for the word "Fortified" or check the label for Calcium and Vitamin D to avoid Vitamin D deficiency symptoms.

5. Simple Ingredients

Some milks have thickeners (gums) to make them creamy. These are generally safe, but simple ingredients are usually better.

Coconut Milk Types: Don't Mix Them Up!

Comparison chart of canned (thick, creamy) vs. carton coconut milk (light, liquid) on a counter. Labels and tags denote differences.

This is the biggest mistake people make.

1. Canned Coconut Milk (For Cooking)

This comes in a metal can. It is thick and white.

Nutrition: Very high in calories and fat.
Use it for: Curries, soups, and baking.
Don't drink it: It is too heavy to drink like a glass of milk.

2. Carton Coconut Milk (For Drinking)

This comes in a tall box in the fridge. It is mixed with water.

Nutrition: Low calories, low protein, medium fat.
Use it for: Cereal, smoothies, coffee.
Safe to drink: Yes, it is much lighter.

For this guide, we are comparing the Carton (Box) kind.

Comparison Table

Here is how one cup (240ml) of UNSWEETENED milk compares.

Note: Numbers can change depending on the brand.

Type of Milk	Calories	Protein (Muscle builder)	Fat	Sugar	Calcium (Bone builder)
Cow's Milk (2%)	~120	8g (High)	5g	12g (Natural)	High
Soy Milk	80–100	7–9g (High)	4g	0g	High*
Almond Milk	30–40	1g (Low)	3g	0g	High*
Oat Milk	90–120	2–3g (Low)	2g	0g**	High*
Coconut Milk (Box)	45–60	0–1g (Low)	4g	0g	Low to High*
Pea Milk	70–80	8g (High)	4.5g	0g	High*

*Only if vitamins are added (Fortified). **Oat milk has natural carbs that act like sugar.

What this tells us:

Soy is the best for protein (like dairy).
Almond is the best for low calories.
Oat is higher in calories and carbs.
Coconut has fat but almost no protein.

Which One Should You Pick?

Woman in a kitchen thoughtfully looks into an open fridge filled with almond milk cartons. Sunlit wooden cabinets and fruit bowl in the background.

Pick the milk that fits your body's needs.

1. If You Want Strong Muscles

You need protein. Most plant milks are just water and nuts.

Pick: Unsweetened Soy Milk or Pea Milk.
Why: They have as much protein as cow's milk.
Avoid: Almond and Coconut milk. They have almost no protein.

2. If You Want to Lose Weight

You want low calories.

Pick: Unsweetened Almond Milk.
Why: It has only 30 calories per cup! You can drink a lot without gaining weight. It pairs well with low calorie meals.
Avoid: Oat milk. It can have 120 calories per cup, which adds up fast.

3. If You Care About Heart Health

You want healthy fats and low cholesterol.

Pick: Unsweetened Soy or Almond Milk.
Why: Soy is good for your heart. Almonds have healthy fats.
Be Careful With: Coconut Milk. It has saturated fat. Doctors say limiting this fat is better for your heart, especially if you are watching foods that cause high cholesterol.

4. If You Have Diabetes

You want to keep your blood sugar steady.

Pick: Unsweetened Soy or Almond Milk.
Why: They have very little sugar or carbs.
Be Careful With: Oat Milk. It turns into sugar quickly in your body and can spike your blood sugar.

5. If You Are Vegan

You need vitamins since you don't eat dairy or meat.

Pick: Fortified Soy or Pea Milk.
Why: Make sure the package says it has Vitamin B12 and Calcium added.
Tip: Shake the box! The calcium sinks to the bottom.

Best Uses: Which Tastes Best?

For Coffee:

Winner: Oat Milk. It is creamy and froths up nicely like real milk.
Runner Up: Soy Milk. It is also creamy. Almond milk is often too watery for coffee.

For Smoothies:

Winner: Almond Milk or Coconut Milk. They are light and don't overpower the taste of your fruit.

For Cooking (Soup/Curry):

Winner: Canned Coconut Milk. It makes food rich and delicious.

Common Myths: True or False?

Plant-based milk infographic: Myths vs Facts. Myths include no protein, always fortified, taste like dairy. Facts counter with protein variety, fortification varies, different nutrient profiles. Milk cartons pictured.

Myth 1: "Coconut milk is healthy because it is natural."

Truth: Not exactly. Poison ivy is natural, too! Coconut milk has a specific type of fat called saturated fat. It is okay in small amounts, but don't think it is a "superfood" you should drink gallons of.

Myth 2: "Soy milk is bad for boys or men."

Truth: False. This is a very old myth. Studies show that drinking soy milk is safe for men and boys. It does not cause hormonal problems.

Myth 3: "Oat milk is full of fiber."

Truth: False. Oats have fiber, but when they make the milk, they strain most of the fiber out. A cup of oat milk usually has very little fiber left.

Myth 4: "Almond milk is just expensive water."

Truth: Sort of. It is mostly water with a few almonds. But that is why it is so low in calories! It is a good way to get calcium without eating a heavy meal. (Curious if it's safe? Read more on is almond milk good for kidneys).

How to Choose the Best Milk (5 Steps)

Young woman in a blue jacket, examining product ingredients in a grocery aisle, phone in hand. Shelves filled with colorful packages.

Next time you are at the store, follow these 5 steps:

Check the Name: Does it say "Unsweetened"? If not, put it back. You don't need the extra sugar.
Check Calcium: Look at the label. Does it have Calcium added? You want this for your bones.
Check Protein: If you are vegetarian, try to get a milk with 7 grams of protein or more.
Check Fat: If buying coconut milk, check how much saturated fat is in it.
Check Ingredients: The list should be short.

Frequently Asked Questions (FAQs)

Q: Is coconut milk healthier than almond milk?

A: If you want to prevent obesity or lose weight, almond milk is better because it has fewer calories. If you are cooking a curry, coconut milk tastes better.

Q: Which milk is best for my heart?

A: Soy milk and Almond milk are great choices. Try to limit coconut milk if you have high cholesterol.

Q: Can I drink coconut milk every day?

A: Drinking the stuff in the carton (box) is okay in moderation. Don't drink the canned stuff every day—it's too fatty.

Q: Which plant milk has the most protein?

A: Soy milk and Pea milk. They are the strongest!

Q: Is soy milk safe?

A: Yes! It is a healthy bean that is good for you.

Q: Which milk is best for kids?

A: Ask your doctor. Usually, kids need fat and protein to grow. Soy milk or Pea milk are often the best choices because they are most like cow's milk. Almond milk often doesn't have enough energy for growing kids.