Is Coconut Milk Keto?

Other
Coconut Milk sticker illustration
KETO VERDICTYES

Coconut milk is very keto-friendly when unsweetened: about ~2.8g net carbs per 100g with a high fat content that supports ketosis. It’s a creamy, dairy-free staple for curries, soups, sauces, and coffee.

Coconut milk is very keto-friendly when unsweetened: about ~2.8g net carbs per 100g with a high fat content that supports ketosis. It’s a creamy, dairy-free staple for curries, soups, sauces, and coffee.

  • Net carbs (100g)2.8g
  • Protein (100g)2g
  • Fat (100g)17g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
2.8g
Total Carbs
5.5g
Fiber
2.7g
Protein
2g
Fat
17g
Calories
168

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs (~2.8g/100g) fit easily into daily keto limits
  • High fat content (including some MCTs) supports ketone production and satiety
  • Dairy-free substitute for cream in sauces, soups, and coffee
  • Neutral glycemic impact when unsweetened
  • Replaces flour/starch thickeners with creamy texture
  • Versatile in both sweet and savory keto recipes

HEALTH BENEFITS

  • Provides lauric acid and other medium-chain fats for steady energy
  • May improve fullness and reduce snacking due to high fat content
  • Naturally free of lactose and casein—useful for dairy-sensitive individuals
  • Small amounts of polyphenols and minerals from coconut
  • Useful carrier for fat-soluble nutrients in meals
  • When replacing refined-carb thickeners, can support better lipid and glycemic profiles

PREPARATION SUGGESTIONS

THAI-STYLE CURRY

Simmer with curry paste, fish sauce, and low-carb veggies; finish with lime for balance.

COCONUT LATTE

Blend a splash into black coffee or matcha for a creamy, dairy-free drink.

SILKY SOUPS

Use as a base for pumpkin or cauliflower soup; add herbs and spices for depth.

CREAMY SAUCES

Reduce with garlic and spices for a quick pan sauce to coat shrimp or chicken.

LOW-CARB DESSERTS

Whisk with cocoa powder and sweetener for fast chocolate mousse or chia pudding.

MARINADES

Combine with lime, ginger, and garlic to tenderize and flavor meats or tofu.

BACK TO ALL FATS & OILS