Coconut Oil vs. Coconut Milk — What’s the Difference?

Shelf Life

Coconut oil has a longer shelf life compared to coconut milk. Mainly because it is an oil that ultimately has a longer shelf life. Often preservatives are added to coconut milk to extend its shelf life.

Price

Coconut oil is more expensive, and it is considered one of the most expensive oils compared to other cooking oils. The comparison with other oils will not be discussed in this article, but it is important to highlight that notion.

Availability

Coconut oil and milk are mostly available and cheaper in tropical regions mainly because they are harvested there. Coconut milk is more easily prepared even at home if there is a mature coconut, although many coconuts are required for a decent amount of coconut milk.

Usage

Coconut milk is more versatile in the culinary world. Cooking, drinking as an alternative to milk, and preparing various breakfast meals. Coconut milk is used in Asian cuisine, mostly in Filipino, Indian, and other countries. On the other hand, coconut oil is mostly used in cooking.

Calories

When it comes to calories, coconut oil is very high in calories as compared to coconut milk. A 100g of coconut oil provides 892 calories, whereas coconut milk provides 230.

1 tbsp of coconut oil and coconut milk provides 121 and 34.5 calories, respectively.

Carbs

Coconut oil contains 0g of carbs, whereas coconut milk has higher carbs, equal to 5.5g.

Fats

The fat profile of both is the most important nutritional feature.

Coconut oil is an oil food meaning that most of its weight is made of fat. It contains 99g of fat per 100g. On the other hand, coconut milk contains less fat. Coconut milk contains 24g of fat per 100g.

Over 90% of fats in both coconut milk and coconut oil are saturated or “bad” fats. More than half of the saturated fats are medium-chain triglycerides (MCTs or MCFAs), predominantly in the form of lauric acid.

In the second place are polyunsaturated fats, leaving monounsaturated fats in the last place.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Coconut milk

1

Saturated fat: Sat. Fat 21.14 g

Monounsaturated fat: Mono. Fat 1.014 g

Polyunsaturated fat: Poly. Fat 0.261 g

Coconut oil

2

Saturated fat: Sat. Fat 82.475 g

Monounsaturated fat: Mono. Fat 6.332 g

Polyunsaturated fat: Poly. Fat 1.702 g

Contains less Sat. FatSaturated fat

-74.4%

Contains more Mono. FatMonounsaturated fat	+524.5%
Contains more Poly. FatPolyunsaturated fat	+552.1%

Coconuts and coconut products are naturally absent in cholesterol. Coconut oil contains some amounts of trans fats.

Vitamins

Coconut milk contains some amounts of vitamins B1, B3, B5, B6, B9 (folate), C, E, and K.

Coconut oil contains fat-soluble vitamins E and K in negligible amounts.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Coconut milk

8

Coconut oil

1

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+36.4%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+2733.3%

Contains more Vitamin KVitamin K

+500%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B12 ~0µg

Minerals

Coconut oil is almost absent in minerals, whereas coconut milk is rich in copper, manganese, and iron. Coconut milk is also a source of phosphorus, selenium, magnesium, zinc, choline, and calcium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Coconut milk

9

Coconut oil

1

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+1500%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+3180%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+3250%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-100%

Glycemic Index

The glycemic index difference between coconut milk and coconut oil is very remarkable. 

The glycemic index of coconut oil is 0, as it is 99% fat and contains no carbs.

The glycemic index of coconut milk is 97, and it is classified as a high glycemic index food.

Vegan & Dairy-free

Coconut milk and coconut oil are used during the vegan diet. Coconut oil can replace butter in cooking as it gives a dense texture to food due to its high saturated fat content. 

On the other hand, coconut milk is a good alternative to dairy milk; however, better alternatives are available that are low in saturated fats, such as soy milk and almond milk.

Keto

Coconut oil and coconut milk are low in carbs and can be part of the keto diet. Most importantly, here we have coconut milk which is a lower-carb version of nearly any non-dairy milk. In addition to that, coconut milk can be used in cooking.

Cancer

Coconut oil and coconut milk contain lauric acid, a fatty acid that decreases the risk of developing an enlarged prostate and prostate cancer. The lauric acid may also induce apoptosis in breast and endometrial cancer cells (1, 2).

Neurological Health

According to a study, a diet high in coconut oil may improve the cognitive skills of those with Alzheimer's disease (3). Coconut oil may improve orientation and language-construction areas of the brain

The lauric acid present in coconut milk and oil may also promote healthy cognitive development (4).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both coconut oil and coconut milk contain saturated fat, which, in excess, can contribute to CVD risk by raising LDL (“bad” cholesterol) levels. However, coconut milk contains less saturated fat due to its dilution with water and the fiber from the coconut meat (5). 

Additionally, coconut milk provides various essential nutrients (including vitamin E, which may help reduce the risk of atherosclerosis), making it a more balanced option than coconut oil. When consumed in moderation as part of a balanced diet, coconut milk may offer potential health benefits without significantly increasing the risk of CVD. 

It is recommended by the American Heart Association to reduce the intake of dietary saturated fats (up to 5-6% of total calorie intake) and replace them with unsaturated fats to lower the risk of cardiovascular disease (6, 7).

Miscellaneous

As a vegan cooking oil, coconut oil may be used in cooking. It is also used in cooking for the preparation of vegan mayonnaise.

Coconut oil has an advantage over other oils in that it may be safely used for high-temperature cooking.

Another benefit of coconut oil is that it may be used as a skin moisturizer and UV protection. Although using coconut oil as a moisturizer has no nutritional advantages, it does have medicinal significance.