Is Coconut Milk (Unsweetened) Keto?

Other
Coconut Milk (Unsweetened) sticker illustration
KETO VERDICTYES

Unsweetened coconut milk is keto-friendly with ~1.2g net carbs per 100ml. Its higher fat vs. nut milks supports ketosis—great in coffee, smoothies, and sauces when you want a creamier dairy-free option.

Unsweetened coconut milk is keto-friendly with ~1.2g net carbs per 100ml. Its higher fat vs. nut milks supports ketosis—great in coffee, smoothies, and sauces when you want a creamier dairy-free option.

  • Net carbs (100g)1.2g
  • Protein (100g)0.2g
  • Fat (100g)5.5g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
1.2g
Total Carbs
2.3g
Fiber
1.1g
Protein
0.2g
Fat
5.5g
Calories
55

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Very low carbs: about 1.2g net per 100ml (unsweetened)
  • Meaningful fat (incl. some MCTs) supports keto macros and satiety
  • Dairy-free base for creamy drinks and sauces without added sugar
  • Neutral glycemic impact when unsweetened
  • Easy to portion and dilute to taste
  • Versatile: works in both hot and cold applications

HEALTH BENEFITS

  • Provides medium-chain fats (incl. lauric acid) for steady energy
  • Dairy-free option for those sensitive to lactose/casein
  • Can increase meal satisfaction and help reduce snacking
  • Low inherent sugar when truly unsweetened
  • Useful carrier for fat-soluble nutrients in smoothies/meals
  • Often fortified (brand-dependent)—check labels for added calcium/vitamin D

PREPARATION SUGGESTIONS

THAI CURRY BASE

Use full-fat coconut milk for richer curries; for lighter texture, dilute unsweetened carton coconut milk with stock.

COCONUT COFFEE

Stir 50–100ml unsweetened coconut milk into black coffee for a creamy, tropical latte.

SMOOTHIE BASE

Blend with spinach, MCT oil, and collagen or whey-protein for a creamy, low-carb smoothie.

CREAM SOUPS

Create silky pumpkin or cauliflower soups; finish with lime or herbs to balance richness.

CURRY PASTE

Simmer curry paste with coconut milk and aromatics for quick weeknight sauces.

COCONUT WHIPPED TOPPING

Chill canned coconut milk and whip the cream layer for a dairy-free dessert topping.

BACK TO ALL BEVERAGES