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Coconut Milk
Keto Food List
Coconut Milk
Plant-Based
Keto If Limited
Per 100g
Net carbs
2.34g
Total carbs
5.54g
Fats
23.8g
Protein
2.29g
Calories
230
Glycemic Index
97
Fiber
2.2g
Sugars
3.34g

Is Coconut Milk Keto-Friendly?

Yes, coconut milk is keto. However, its consumption should be limited.

The best coconut milk variants for you are fresh and regular canned coconut milk since you can stay within keto when you only eat a limited portion. Other variants of coconut milk fall short of this list.

Sweetened coconut milk is not on the “keto if eaten in limited quantity” list because it contains too many carbs and sugar, throwing your body off balance. Similarly, reduced-fat options do not help with meeting your daily fat intake.

Keto in Moderation

  • Per 100ml, coconut milk contains 2.34 g of net carbs. Thus, it would be best to be careful with the serving size.
  • In terms of going keto, you should prioritize your daily carb consumption. You should use keto macronutrients and a serving calculator to measure the number of carbs you should be consuming daily.
  • If you are a fan of plant-based milk, try almond milk instead.

High in Fats

  • Coconut milk is a great option since it contains healthy fats. Your body needs to burn clean fuel while on ketosis, and it is the fats that promote this.
  • For canned coconut milk, the extra fats are entirely natural and minimally processed, making them okay to consume.

Always Read the Label

  • Check to see if the sugar content per 100ml of serving places you above your daily budget with canned coconut milk.
  • Read the label thoroughly to make sure it does not contain any non-keto ingredients such as sweeteners, food additives, and preservatives.
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