Coconut milk has an immense amount of nutrients that ultimately is underutilized in our everyday lives. Coconut milk is a great replacement for dairy milk, coffee creamers, as an addition or base for milk teas. Coconut milk’s nutrients include a high level of vitamin C and other vitamins that benefit hair growth, helps skin repair, and more. Coconut milk is an excellent addition to any person’s diet, but is it suitable for those with dietary restrictions?
Coconut milk is a perfect gluten-free alternative to coffee creamers and as a base for cooking. Coconut milk includes coconut, water, and gums or emulsifiers. None of these contain gluten. Gluten-free alternatives for bottled coconut milk include Oatly Oat Milk and Tempt Hemp Milk. The best alternatives for canned coconut milk are Mori-Nu Silken Firm Tofu and Fage Greek Yogurt.
In this article, we will look at the different brands of coconut milk and compare the nutritional value, as well as highlight other gluten-free alternatives to coconut milk. Let’s dig in!
Contents
Canned Coconut Milk Nutritional Information
Thai Kitchen Canned Coconut Milk
Coconut milk from Thai Kitchen is easy and convenient. Found at most commercial grocery stores, this coconut milk contains a measly 3 ingredients, making it super easy to regulate your intake and to know what you’re putting in your body. It’s a perfect alternative for vegan and gluten-free lifestyles and is perfect for cooking soups and curries, and desserts. It is also suitable for paleo diets, being able to add texture to food.
Nutrition Facts (Per .33g):
- 120 Calories
- 12g Total Fat
- 11grm Saturated Fat
- 0grm Trans Fat
- 0mg Cholesterol
- 30mg Sodium
- 1g Total Carbohydrate
- 0grm Dietary Fiber
- 1g Sugars
- 0g Added Sugars
- 1g Protein
Ingredients:
- Coconut
- Water
- Guar Gum
Thrive Market Canned Coconut Milk (Regular)
Thrive Markets Organic Coconut milk adds a lot of wonderful texture to the meals that it cooks it with. In curries, soups, and desserts, adding a deep and tropical flavor to the dishes that it has. This is a very whole food option when compared to other canned options, containing only 2 ingredients. It is completely lactose and gluten-free, making it a perfect vegan and other diet alternatives. It is certified paleo, organic, gluten-free, vegan, and keto.
Nutrition Facts (1 Tablespoon):
- 25 Calories
- 5g Total Fat
- 5g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 0g Total Carbohydrates
- 0g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 0g Protein
Ingredients:
- Coconut Extract
- Water
Bottled Coconut Milk Nutritional Information
Califia Farms Coconut Almondmilk
This hybrid plant milk from Califia is an amazing blend of benefits from both almond milk and the refreshing taste of coconut. This subtle coconut blend is perfect for use as a coffee additive or for anything that you would like a non-dairy milk substitute for. This is also a good bet if you find the taste of normal coconut milk to be a bit overwhelming. The creamy taste and texture is a massive plus whenever using it for baking and cooking as well, adding a soft texture to your favorite treats.
Nutrition Facts (Per 1 Cup):
- 45 Calories
- 4g Total Fat
- 1g Saturated Fat
- 0g Trans Fat
- Omg Cholesterol
- 170mg Sodium
- 1g Total Carbohydrate
- 1g Dietary Fiber
- 0g Sugars
- 0g Added Sugars
- 1g Protein
Ingredients:
- Almond Milk
- Coconut Cream
- Sunflower Lecthin
- Sea Salt
- Natural Flavors
- Potassium Citrate
- Locust Bean gum
- Gellan Gum
- Monk Fruit Extract
SO Delicious Coconut Milk
So delicious coconut milk is a perfect example of coconuts’ rich depth of flavor. With no cholesterol, non-GMO, vegan and gluten-free, and soy-free, it is a miracle that this alternative has the smooth texture that will elevate every meal. SO Delicious has perfected diary-free alternatives, even extending their coconut milk to coconut milk yogurt and other dairy-free alternatives. It is used for both drinking and cooking, and the one-to-one ratio is truly masterful!
Nutrition Facts (Per 1 Cup):
- 45 Calories
- 5g Total Fat
- 4grm Saturated Fat
- 0grm Trans Fat
- 0mg Cholesterol
- 15mg Sodium
- 2g Total Carbohydrates
- 1grm Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 0g Protein
Ingredients:
- Organic Coconut milk
- Organic Guar Gum
- Calcium Phosphate
- Magnesium Phosphate
- Calcium Carbonate
- L-Selenomethionine
- Vitamin A Acetate
- Vitamin D2
- Zinc Oxide
- Vitamin B12
- Xanthan Gum
Gluten-Free Alternatives to Bottled Coconut Milk
Oatly Oat-Milk
This Swedish brand was invented by researchers in a university. These university researchers put their heart and soul into finding a way to make milk out of oats. An important part of this process was trying to find a way to get the soluble fiber intact so that other dairy products can be used to make other dairy products. Describing themselves as “oat-some” this creamy oat milk contains no dairy, no nuts, no gluten, and is 100% Vegan.
Nutrition Facts (Per 1 Cup):
- 120 Calories
- 5g Total Fat
- 5g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 100mg Sodium
- 16g Total Carbohydrates
- 0g Dietary Fiber
- 1g Soluble Fiber
- 7g Total Sugars
- 7g Added Sugars
- 3g Protein
Ingredients:
- Oatmilk
- Low Erucic Acid Rapeseed Oil
- Dipotassium Phosphate
- Calcium Carbonate
- Tricalcium Phosphate
- Sea Salt
- Dicalcium Phosphate
- Riboflavin
- Vitamin A
- Vitamin D2
- Vitamin B12
Silk Creamy Cashew Milk
Cashew milk is easily one of the most versatile milk alternatives to date. With less calories than the average skim milk, its pretty amazing that they were able to nail the texture of real, creamy milk. Being able to be used for cheese, sauces, and soups, it acts as a perfect milk alternative. This cashew milk is totally free of dairy, soy, lactose, gluten, casein, egg, and MSG. All of silks products are non-GMO, and they have much fewer calories than a full-fat brand.
Nutritional Facts (Per 1 Cup):
- 25 Calories
- 2g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0g Polyunsaturated Fat
- 1g Monounsaturated Fat
- 0mg Cholesterol
- 160mg Sodium
- 1g Total Carbohydrates
- 0g Dietary Fiber
- 0g Sugars
- 0g Added Sugars
- 1g Protein
Ingredients:
- Cashewmilk
- Almonds
- Vitamin and Mineral Blend
- Salt
- Locust Bean Gum
- Sunflower Lecithin
- Natural Flavor
- Gellan Gum
- Ascorbic Acid
Nestle Carnation Evaporated Milk
Evaporated milk is key to making rich evaporated milk that can be used in any cooking or baking. This gluten-free and rBST-free alternative to coconut milk isn’t vegan, but adds a rich and creamy taste to anything you would want to make.
Nutrition Facts (Per 2 Tablespoons):
- 40 Calories
- 2g Total Fat
- 5grm Saturated Fat
- 0grm Trans Fat
- 10mg Cholesterol
- 30mg Sodium
- 3g Total Carbohydrates
- 0grm Dietary Fiber
- 3g Total Sugars
- 0g Added Sugars
- 2g Protein
Ingredients:
- Milk
- Dipotassium Phosphate
- Carrageenan
- Dextrose
- Vitamin D3
Tempt Hemp Milk
Made in Canada, this award-winning hemp milk is made from the tiny seeds of a hemp plant and transformed into a creamy plant-based alternative to milk. Able to be made into baking, cooking, and simply as a drink, this milk is full of omega-3, protein powders, and much more. These nutrients are regularly left out of the American diet, making it a great addition to your everyday diet.
Nutrition Facts (Per 1 Cup):
- 80 Calories
- 70 Calories from Fat
- 8g Total Fat
- 5g Saturated Fat
- 0g Trans Fat
- 6g Polyunsaturated Fat
- 1g Monounsaturated Fat
- 0mg Cholesterol
- 135mg Sodium
- 1g Total Carbohydrates
- 0g Dietary Fiber
- 0g Total Sugars
- 2g Proteins
Ingredients:
- Hemp Nut Base
- Vanilla Extract
- Sunflower Lecithin
- Sea Salt
- Gellan Gum
- Dipotassium Phosphate
- Vitamin A Palmitate
- Vitamin D2
- Riboflavin
- Vitamin B12
Gluten-Free Alternatives to Canned Coconut Milk
Mori-Nu Silken Firm Tofu
Silken firm tofu is a good replacement for canned coconut milk because of the textural and taste similarities. Those who have worked with tofu before will know how important it is that they buy a high quality tofu with less preservatives to avoid a chemically taste in your food. Tofu is an extremely versatile ingredient that can be fermented, cooked, air fried, and even used as a substitute for both eggs and dairy. Mori-nus tofu is vegan, non-GMO, and gluten-free.
Nutrition Facts (Per 3 ounces):
- 50 Calories
- 2g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 25mg Sodium
- 167mg Potassium
- 1g Total Carbohydrates
- 1g Dietary Fiber
- 0g Total Sugar
- 0g Added Sugars
- 6g Proteins
Ingredients:
- Soymilk
- Soy Protein Isolate
- Glucono-Delta-Lactone
- Calcium Chloride
Fage Greek Yogurt: Nonfat Greek Yogurt
Fage Greek yogurt is non-fat, gluten-free, non-GMO verified and meets the national yogurt association criteria. Greek yogurt has a myriad of benefits, like aiding digestion, providing necessary vitamins such as calcium, vitamin b-12, and potassium. Fage Greek yogurt is free from any added sugar, from fat, and is completely gluten-free.
Nutrition Facts (Per 3/4ths of a Cup):
- 90 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 10mg Cholesterol
- 65mg Sodium
- 5g Total Carbohydrates
- 0g Added Sugars
- 18g Protein
Ingredients:
- Grade A Pasteurized Skim Milk
- Live Active Yogurt Cultures
Related Questions
Does Coconut Milk have Higher Amounts of Sugar?
It entirely depends on which type of coconut milk that you buy. Any type of sweetened milk is going to have sugar content, often much higher than any milk alternative that you can buy. If you buy organic milk with whole ingredients, you’re much less likely to have a large amount of sugar in them.
Does Coconut Milk Help You Lose Weight?
Coconut milk contains medium-chain triglycerides, which have been shown through studies to help with weight loss. However, coconut milk on its own will not help you lose a significant amount of help. It is a great aid for most diets though.