Is Coconut Milk Healthier than Almond Milk for Your Bones? 

No! Coconut milk isn’t any healthier than almond milk. Unsweetened almond milk and unsweetened coconut milk beverages are similar in nutritional composition.   

These milks give you some bone-protecting nutrients but are low in protein, which is a major contributor to bone health.    

Better milks for your bones include soymilk, pea milk, and dairy milk. If you choose almond milk, coconut milk, or other plant milks that are low in protein, be sure to include foods to help you get enough protein in your daily intake.  

Can I substitute coconut milk for almond milk?   

Yes, almond milk beverages can be substituted with coconut milk beverages. Both are mildly flavored thin liquids.   

Beyond coconut milk beverages for drinking, there is coconut milk intended for recipes. This product is much thicker. The flavors and nutritional profiles differ vastly and thus would not be a suitable beverage replacement.  Read on to learn more.  

 Is Coconut Milk Healthier than Almond Milk for Your Bones? infographic

  

Nutrition comparison of coconut and almond milks  

To help you quickly compare them, we used a serving size of 1/3 cup, and all products were unsweetened. We did not report on the shelf-stable coconut milk beverage for drinking, as we did not find this in our local supermarket. 

The exception we found is a new product called Protein Almondmilk, which supplies added soy protein and added sugar. Since protein is a critical nutrient for your bones, we included it in our comparison.  

Coconut milk beverage refrigerated in a carton, unsweetened  

Ingredients listed are coconut milk (filtered water, coconut cream), calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, vitamin B12, dipotassium phosphate, sea salt, gellan gum, ascorbic acid, and natural flavor.  

It contains 13 calories, 1 gram fat, all saturated, with no protein, less than 1 gram of carbs and no added sugar. It offers 103 mg potassium, 1 mcg vitamin D, and 157 mg calcium. 

Coconut milk for recipes, shelf-stable pack with a resealable lid, unsweetened  

The ingredients are water and coconut. 

It contains 100 calories, 9 grams of fat, 8 grams saturated, with less than 1 gram of protein, 3 grams of carbs, and no added sugars. It offers no potassium, vitamin D, or calcium.  

Coconut milk for recipes, canned, unsweetened  

The ingredients are coconut, water, and guar gum.   

It supplies 120 calories, 12 grams of fat, 11 grams saturated, with less than 1 gram of protein, 1 gram of carbs, and no added sugars. It offers 70 mg potassium and no vitamin D or calcium.  

Almond milk beverage refrigerated in a carton, unsweetened  

The ingredients are almond milk (filtered water, almonds), calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, sunflower and/or almond and/or canola oil, sea salt, gellan gum, ascorbic acid, and natural flavor.  

It contains 10 calories, 1 gram of fat, no saturated, with no protein or carbs. It offers 57 mg potassium, 1 mcg vitamin D, 157 mg calcium, and 3 mg magnesium.  

Almond milk beverage, shelf-stable, unsweetened  

The ingredients are almond milk (filtered water, almonds), calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, sea salt, gellan gum, locust bean gum, sodium ascorbate, and natural flavor.  

It contains 10 calories, 1 gram of fat, no saturated, with no protein or carbs. It offers 60 mg potassium, 1 mcg vitamin D, and 150 mg calcium.  

Protein almondmilk beverage, refrigerated in a carton, original  

The ingredients are almond milk (water, almonds), soy protein isolate, cane sugar, vitamin and mineral blend (calcium carbonate, vitamin A palmitate, vitamin D2, riboflavin, vitamin B12), calcium phosphate, sea salt, soy lecithin, gellan gum, sodium ascorbate, and natural flavor.  

It contains 27 calories, 1 gram of fat, no saturated, 3 grams of protein and 2 grams of carbs (1 gram added sugar). It contributes 40 mg of potassium, 1 mcg vitamin D, and 157 mg calcium.  

Nutrition information is based on a 1/3 cup serving for all of the milk products.  

Are all coconut milks the same?  

When considering coconut milk, there are significant differences between coconut milk for drinking and coconut milk used for recipes.   

The versions for recipes contain more calories and fat than coconut milk for drinking. Canned coconut milk in a recipe will give you a thick, creamy sauce.   

A newer option on the grocery store shelf for you is the coconut milk for recipes in a convenient resealable carton. It may also perform well, though we have yet to experience using this one.   

It appears to be similar to the canned version, but in our taste test, we noticed it is less creamy and contains less fat, so your recipe may turn out differently than expected.  

Coconut milk and coconut water  

Another option for you at the supermarket is coconut water, which is the water you get from coconut without any fatty fruit pulp. If you ever pick up a coconut and shake it, this is the water you hear swishing around.  

Since coconut milk contains some of the fatty fruit pulp, there is a difference between coconut milk and coconut water. The calories in unsweetened coconut milk for drinking are similar to that of coconut water at 13 and 15 calories per 1/3 cup serving, respectively.   

The protein content of coconut milk and coconut water is also similar, at zero grams. Coconut milk will have more calcium and vitamin D, which are added, and coconut water will naturally offer more sugar and potassium. Both coconut products are low in sodium.  

Is almond milk good for osteoporosis?   

Almond milk, like coconut milk, has some vitamin D, calcium, and potassium that can help protect your bones. However, other milks supply more bone-protecting nutrients, such as protein, calcium, potassium, and vitamin D. Pea milk, soymilk, and dairy milk are better choices.   

Does coconut milk taste better than almond milk?  

Grace and Stephanie tasted different coconut milks and almond milks available for purchase at typical grocery stores. They were excited about the tasting because they both enjoyed eating coconuts and almonds.   

Coconut milk beverage, refrigerated in a carton, unsweetened  

Grace did not pick up any coconut aroma or flavor, but Stephanie did. Both noted a thin consistency in this milk.  

Coconut milk for recipes, shelf-stable pack with a resealable lid, unsweetened  

Stephanie and Grace noted this product’s mild coconut flavor and creamy texture. Grace tried it in her coffee for fun, but she didn’t notice any flavor or aroma. She didn’t care for it in her coffee; it was too thick.  

She shook the package as directed and it chug-a-lugged when pouring. This effect was greater after refrigeration as the product thickened considerably.  

Coconut milk for recipes, canned, unsweetened  

Grace detected a coconut flavor and appreciated the creaminess and smoothness more so than the one with the resealable lid. She also tried this in her coffee, and she did not enjoy it either because she didn’t care for the oily look of her coffee.  

Stephanie uses this product in curry recipes. She also commented on how smooth and creamy it was in tasting, more so than the shelf-stable pack. This may be due to the guar gum that is in this product and not the other.   

She also tasted a slight coconut flavor, reminding her of evaporated, canned dairy milk.  

Almond milk beverage, refrigerated in a carton, unsweetened  

Stephanie detected a thin drink, slightly thicker than water, with a bland flavor. She tried it in her oatmeal, in place of water, and noticed a richer flavor with an added tasty dimension to her hot cereal.  

Grace did not pick up any flavor and noted the thin texture.  

Almond milk beverage, shelf-stable, unsweetened  

Stephanie noticed a slightly more robust flavor than the refrigerated version. This could be the result of the additional processing required to keep it shelf-stable. Still, it was thin and flavorless.  

Grace picked up a pleasant flavor with a thin consistency.  

Protein almondmilk beverage, refrigerated in a carton, original  

Stephanie and Grace recognized this drink was thicker with a pleasant, sweet flavor that wasn’t overpowering. They both felt it was better than ordinary almond milk. They did not pick up any soy flavor even though that is the source of the added protein.  

Conclusion  

Coconut milk isn’t any healthier than almond milk for your bones. These plant milk beverages have some bone-protecting nutrients, including potassium, calcium, and vitamin D, but are low in protein.  

Their similar nutritional profiles and flavors can be substituted for each other.  

However, the newcomer to the milk aisle, protein almondmilk, contributes a rich protein source similar to that of soymilk and pea milk.   

After tasting these products, we decided to stick with coconut and almonds instead of the milks for bone protection. Stephanie will, however, continue to add canned coconut milk for recipes to her curry sauce.  

Grace will continue to drink her soymilk, but should she desire almond milk, she will go with protein almondmilk.  

For more bone-protecting nutritional guidance, check out our *free* course on 5 Staples for Quick Meals to Keep Your Bones Strong!