Is Coconut Milk Dairy? The Truth About This Plant-Based Drink

Coconut milk is not dairy; it is a plant-based milk made from the flesh of coconuts, suitable for lactose-intolerant individuals and vegans.

Coconut milk has surged in popularity as a dairy alternative, but many people still wonder: does it actually contain dairy? The short answer is no – coconut milk is completely plant-based. This creamy liquid comes from coconuts, not animals, making it suitable for vegans and those with dairy allergies.

What Exactly Is Coconut Milk?

Coconut milk is made by grating the white flesh inside mature coconuts and soaking it in warm water. The mixture is then strained to create a rich, creamy liquid. There are two main types:

• Canned coconut milk: Thicker consistency, used primarily in cooking
• Refrigerated coconut milk beverages: Thinner, designed for drinking

Unlike dairy milk which comes from cows, coconut milk contains no animal products whatsoever. This makes it fundamentally different from traditional dairy. For those looking for dairy-free milk alternatives, coconut milk is an excellent option.

Why Coconut Milk Isn’t Considered Dairy

The Dairy Definition

Dairy products must come from the milk of mammals like cows, goats, or sheep. The U.S. Food and Drug Administration (FDA) strictly defines dairy as products derived from animal milk. Since coconuts are plants, their “milk” doesn’t qualify.

Nutritional Differences

Nutrient	Coconut Milk (1 cup)	Whole Cow’s Milk (1 cup)
Calories	552	149
Fat	57g	8g
Protein	5g	8g
Calcium	38mg	276mg

As shown in the table, coconut milk differs significantly from dairy milk in its nutritional profile. It’s much higher in fat but lower in protein and naturally occurring calcium.

Benefits of Coconut Milk for Dairy-Free Diets

Lactose Intolerance Friendly

About 68% of the world’s population experiences lactose malabsorption. Since coconut milk contains no lactose, it’s easily digestible for those with lactose intolerance. This makes it a great alternative for people who experience bloating, gas, or discomfort after consuming dairy.

Vegan and Plant-Based

Coconut milk fits perfectly into vegan and plant-based diets. It provides a creamy texture similar to dairy milk, making it excellent for smoothies, coffee creamer, or baking. Many commercial brands fortify their coconut milk with vitamins D and B12 to better match dairy milk’s nutritional benefits.

Allergy Safe

Milk allergies are among the most common food allergies, especially in children. Coconut milk offers a safe alternative as it doesn’t contain the proteins (casein and whey) that trigger dairy allergies. However, it’s important to note that coconut allergies do exist, though they’re much rarer.

How Coconut Milk Compares to Other Dairy Alternatives

While coconut milk is dairy-free, it’s just one of many plant-based options:

1. Almond milk: Lower in calories but often contains additives
2. Soy milk: Higher in protein but may contain phytoestrogens
3. Oat milk: Creamy texture but higher in carbohydrates
4. Rice milk: Hypoallergenic but nutritionally thin

According to research published in the Journal of Food Science and Technology, coconut milk stands out for its medium-chain triglycerides (MCTs), which may offer unique health benefits like supporting metabolism.

Using Coconut Milk in Place of Dairy

Coconut milk works well as a dairy substitute in many applications:

• Use full-fat canned coconut milk for creamy soups or curries
• Blend refrigerated coconut milk into smoothies or protein shakes
• Whip chilled coconut cream as a dairy-free topping
• Use it in baking for moist, rich textures

For those transitioning away from dairy, coconut milk offers a flavorful alternative that works in both sweet and savory dishes. Its natural sweetness makes it particularly good in desserts and milkshakes.

Potential Drawbacks to Consider

While coconut milk is dairy-free, there are some considerations:

• High in saturated fat (though primarily MCTs)
• Low in protein compared to dairy milk
• Often contains additives in commercial versions
• May separate or curdle in hot beverages

The American Heart Association recommends limiting saturated fat intake, so those watching their heart health may want to use coconut milk in moderation. However, research published in Nutrition Reviews suggests the saturated fats in coconut may affect cholesterol differently than animal-based saturated fats.

Making Your Own Coconut Milk

For the purest form of coconut milk without additives:

1. Blend 1 cup unsweetened shredded coconut with 2 cups hot water
2. Let steep for 5 minutes
3. Strain through a cheesecloth or nut milk bag
4. Store in refrigerator for 3-4 days

Homemade coconut milk allows complete control over thickness and sweetness. You can adjust the water ratio for a creamier or lighter consistency based on your needs.