Coconut milk is a creamy, flavorful alternative to dairy milk that fits beautifully into a low carb lifestyle — if you know which kind to choose. In this post, we break down the carb count, health benefits, and clever ways to enjoy coconut milk without going over your carb limit.

🥛 What Exactly Is Coconut Milk?

Coconut milk is made by blending coconut meat with water and then straining it to create a rich, white liquid. There are two main types:

  • Canned Coconut Milk – thicker, higher in fat, usually used in cooking
  • Carton Coconut Milk – thinner, lower in fat, often used as a drink or in smoothies

You’ll also find options labeled as:

  • Full-fat
  • Light (reduced fat)
  • Unsweetened or Sweetened

🔍 Always read labels — sweetened versions are often loaded with sugar and not suitable for low carb diets.

💪🏾 Nutritional Benefits of Coconut Milk

  • Healthy Fats (MCTs) – support energy and brain health
  • Low in Carbs (if unsweetened) – ideal for low carb or keto
  • Lactose-Free – great alternative for dairy-sensitive people
  • Minerals (magnesium, potassium) – support hydration and muscle function
  • Anti-inflammatory compounds – help reduce inflammation in the body
Glass jar and coconut bowl filled with fresh coconut milk on a wooden table, perfect for low carb diets

📊 Carb & Nutrition Breakdown of Coconut Milk

(Per 100ml, approximate values)

 

Type Carbs Fat Notes
Unsweetened (carton) 0.3-1g 1-2g Lightest, great for drinking
Unsweetened (canned) 2-3g 20g Richest, for cooking or baking
Sweetened (any type) 5-15g Varies Not recommended on low carb

📌 Note: Always read the nutrition label — “healthy” flavored yogurts can be full of sugar.

🍲 How to Use Coconut Milk on a Low Carb Diet

  • Add to coffee for a creamy boost
  • Use in curries or stews for rich texture
  • Blend into smoothies
  • Make low carb chia pudding (link future post)
  • Use in baking muffins, pancakes, or bread
  • Add to low carb protein shakes
Scrambled eggs with vegetables on a plate

🛒 Tips for Choosing the Best Coconut Milk

  • Look for “unsweetened” on the label
  • Choose canned full-fat for recipes that need richness
  • Go for carton versions for drinking or adding to coffee
  • Avoid brands with added thickeners, sugar, or gums

🧊 Storage & Shelf Life

  • Canned: Refrigerate after opening and use within 4–5 days
  • Carton: Once opened, keep in fridge and use within 7–10 days
  • Tip: Shake well before using — natural separation is normal

Conclusion

Coconut milk is a fantastic low carb swap for dairy. It’s versatile, tasty, and full of healthy fats that support energy and satiety. Just stick to unsweetened versions, watch your portion sizes, and enjoy it in everything from coffee to curry!

👉🏾 Want more low carb food guides like this one?
Check out our full low carb food list here or explore more real-life meals on Bysuzike Bites.

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