If you’re on a keto diet, you probably know that dairy milk is a no-go. But how about coconut milk? How many carbs are in a serving of this popular plant-based milk? What type of coconut milk should you avoid while doing keto?
In this post, you’ll get all the facts on coconut milk, including carb count, calories and a roundup of the tastiest keto-friendly coconut recipes.
Is Coconut Milk Keto-Friendly?
Unsweetened coconut milk is naturally low in carbs, which makes it a good option for people on a ketogenic diet. When you use unsweetened coconut milk, you can always add keto-friendly sweeteners like monkfruit, stevia and erythritol. Store-bought sweetened coconut milk is loaded with sugar, which translates to unnecessary carbs.
Besides being keto-friendly, coconut milk is a great plant-based milk substitute for vegans and anyone who wants to avoid dairy. With its creamy texture and rich flavor, it’s the perfect addition to coffee, sauces, soups and desserts.
How Many Net Carbs In Coconut Milk?
According to the USDA, there are 6.6 grams of total carbs and 2.6 grams of fiber in a 1/2 cup serving of unsweetened coconut milk. This works out to only 4 grams of net carbs.
Coconut Milk Nutrition (Macros)
How Many Carbs In Coconut Milk?
According to nutrition data from the USDA, each ½ cup serving of coconut milk contains 6.6 grams of total carbohydrates and 4 grams of net carbohydrates.
Coconut milk contains nearly 28.5 grams of fat for a ½ cup serving. Most of the fat in coconut milk is saturated, with a small percentage of healthy monounsaturated fats.
Coconut milk isn’t a good source of protein. You’ll find only 2.7 grams in a ½ cup serving.
Coconut milk is a high-calorie option, especially in comparison to almond milk or even dairy milk. One tablespoon contains nearly 30 calories and there are over 550 calories in a 1-cup (240 gram) serving.
Types of Coconut Milk That Are Not Keto
Plain, full-fat coconut milk is an excellent ingredient to incorporate into your keto diet since it’s naturally low in carbs. On the other hand, it’s vital that you steer clear of sweetened coconut milk. All the added sugars can easily exceed your daily carb limit in just one serving.
Low-fat, unsweetened coconut milk is okay to have on a keto diet, since it’s low in carbs. However, it’s less ideal than full-fat coconut milk which provides lots of healthy fats to support your keto goals.
How to Use Coconut Milk In Keto Recipes
- Add a creamy texture and nutty flavor to coffee and tea
- Use it to create rich, creamy sauces, curries and stews
- Use it to marinate and tenderize meat including chicken, pork and steak
- Incorporate it into desserts like pudding, mousse and ice cream
- Pour it over your favorite keto-friendly cereals
Other Keto-Friendly Milk
With less than 1 gram of net carbs per cup, unsweetened almond milk is perfect for the keto diet. Just be sure to avoid sweetened almond milk, since extra sugar means extra carbs.
Soy milk is a popular choice for vegans and those with lactose intolerance. It’s also a great option for the keto diet, since it contains only 1.6 grams of carbs per cup. The only drawback is that it’s also very low in fat, with only 1.7 grams per cup.
Heavy cream is formed when fat naturally separates and rises to the top when fresh cow’s milk is left to settle. Sometimes labeled as “heavy whipping cream,” this dairy product is high in fat and calories, but contains less than 1 gram of net carbs per fluid ounce.
Flaxseeds have a number of uses in the kitchen and can even be used to make milk. One cup of unsweetened flax milk contains only 2 grams of carbs with 3.5 grams of fat.
With its slightly sweet taste and creamy texture, macadamia milk is delicious in coffee, smoothies and desserts. You’ll be glad to know that this plant-based milk provides just 1 gram of carbs per cup, along with 5 grams of fat.
Can You Have Coconut Milk in Coffee on Keto?
With its low carb content, coconut milk is a great way to enjoy a cup of coffee while sticking to your keto goals.
Is Coconut Milk Powder Keto?
As long as there are no added sugars, coconut milk powder is just as keto-friendly as liquid coconut milk. It’s made by dehydrating the liquid milk to create a fine powder that can be incorporated into desserts, curries and soups.
Is Coconut Milk Ice Cream Keto-Friendly?
Coconut milk ice cream is high in fat and low in carbs, making it ideal for the keto diet. What’s more, coconut milk ice cream provides lots of vitamins and minerals, plus medium chain triglycerides (MCTs), making it a healthier option than regular ice cream. To keep the carb count as low as possible, it’s best to use keto-friendly sweeteners like monkfruit, stevia, or erythritol.
Is Coconut Milk Creamer Keto?
Coconut milk creamer is a combination of coconut milk, sweetener and flavorings like vanilla extract. By using coconut milk instead of dairy milk, this creamer is a keto-friendly option that gives you that rich, creamy cup of coffee you’ve been craving.
How Many Carbs Are in 1 Cup of Unsweetened Coconut Milk?
The USDA reports that in each cup (240 grams) of unsweetened coconut milk, there are 13.3 grams of carbs.
Which is Better on A Keto Diet: Coconut Milk or Almond Milk?
Coconut milk and almond milk are both keto-friendly, as long as you get the unsweetened varieties. It’s worth noting that almond milk contains less carbs than coconut milk, which makes it a better option if your daily carb allowance is really low.
Is Starbucks Coconut Milk Keto?
If you’re ordering coffee at Starbucks, we wouldn’t recommend using their coconut milk since it may contain added sugars, which amounts to a lot of carbs. If you’re having homemade coffee, go ahead and use unsweetened coconut milk, which is low in carbs and keto-friendly. If you really want Starbucks, it’s best to bring along your own coconut milk to be safe.
Is Canned Coconut Milk Keto?
According to the USDA, one cup of canned coconut milk contains 6.35 grams of carbs, plus 48 grams of fat. With this high-fat, low-carb combo, canned coconut milk is very much ideal for the ketogenic diet.
Best Keto Coconut Milk Recipes
Coconut Milk Keto Ice Cream
Each scoop of this coconutty ice cream adds only 1 gram of net carbs to your daily total. Made with unsweetened coconut milk and keto-friendly sweeteners, it’s the perfect way to indulge while maintaining ketosis.
- Net Carbs: 1 g
- Total Carbs: 2 g
- Calories: 117
- Fat: 11 g
- Protein: 0 g
Keto Coconut Custard
If you love the flavor of coconuts, you’re going to adore these keto-friendly custards. Made with eggs, coconut milk and low-carb sweeteners, this dessert is dairy-free, gluten-free, and Paleo-approved.
- Net Carbs: 4 g
- Total Carbs: 4 g
- Calories: 219
- Fat: 21 g
- Protein: 3 g
Keto Fudge Recipe
Craving chocolate on a keto diet? These rich, creamy and chocolatey fudge bars are dairy-free and only 2.6 grams of net carbs per serving.
- Net Carbs: 2.6 g
- Total Carbs: 4.9 g
- Calories: 252
- Fat: 20 g
- Protein: 10.8 g
Keto Coconut Chicken Curry
Succulent pieces of chicken breast are simmered in a creamy, keto-friendly coconut curry sauce in this Indian-inspired recipe. Serve with low-carb rice like Shirataki or cauliflower rice for a dinner that’s better than takeout.
- Net Carbs: 6 g
- Total Carbs: 7 g
- Calories: 395
- Fat: 20 g
- Protein: 37 g
Coconut Milk Keto Smoothie
Here’s a creamy, low-carb smoothie that you can have for breakfast or as a mid-afternoon snack. With 22 grams of healthy fats and only 7 grams of net carbs, this smoothie is perfect for the keto diet.
- Net Carbs: 7 g
- Total Carbs: 12 g
- Calories: 203
- Fat: 22 g
- Protein: 15 g
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Low Carb Keto Ice Cream with Coconut Milk
- 2 cups canned coconut milk full-fat
- 1/3 cup erythritol
- 1/8 teaspoon salt
- 1/2 teaspoon vanilla extract
- In a large bowl, combine the coconut milk, erythritol, salt and vanilla extract.
- Pour the mixture into ice cube trays and freeze
- Once frozen, blend the coconut milk cubes at high speed in a blender.
- Scoop into a container and freeze until firm. Serve and enjoy!
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