KETO VERDICTYES
Full-fat coconut milk is excellent for keto: ~2.7g net carbs per 100g with high fat. It’s a rich, dairy-free source of medium-chain–rich fats that support ketosis and deliver smooth, creamy texture in both sweet and savory dishes.
Is Coconut Milk (Full Fat) Keto?
Milk & Cream
Full-fat coconut milk is excellent for keto: ~2.7g net carbs per 100g with high fat. It’s a rich, dairy-free source of medium-chain–rich fats that support ketosis and deliver smooth, creamy texture in both sweet and savory dishes.
- Net carbs (100g)2.7g
- Protein (100g)2g
- Fat (100g)17g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.7g
Total Carbs
5.5g
Fiber
2.8g
Protein
2g
Fat
17g
Calories
168
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs (~2.7g/100g) fit easily into daily keto targets
- High fat content supports ketosis and satiety
- Medium-chain–rich fats are readily oxidized for energy
- Dairy-free alternative for those with lactose/casein sensitivity
- Stable energy with minimal glycemic impact
- Adds creaminess that replaces higher-carb thickeners
HEALTH BENEFITS
- Provides lauric acid and other medium-chain triglycerides for quick energy
- May support a healthy lipid profile when replacing refined carbs
- Contains antimicrobial fatty acids that can aid immune health
- Dairy-free option for those avoiding lactose or milk proteins
- Useful for maintaining fullness in calorie-controlled keto plans
- Contains antioxidant polyphenols in small amounts
PREPARATION SUGGESTIONS
BUTTER COFFEE
Blend with black coffee and MCT-oil (optional) for a creamy, energizing keto drink.
THAI CURRIES
Use as the base for coconut curries with vegetables and protein; finish with fish-sauce and lime.
KETO SMOOTHIES
Combine with spinach, protein powder, and almond-butter for a rich, satisfying smoothie.
DESSERT BASE
Whisk with cocoa powder, sweetener, and vanilla for an easy chocolate mousse or pudding.
SOUP BASE
Create silky vegetable soups (e.g., pumpkin or cauliflower) and season with herbs/spices.
FASTING AID
Add a small splash to tea or coffee during non-strict fasts for steadier energy.