Is Coconut Milk Yogurt Really That Good for You? Taking a Closer Look at the Coconut Cult Trend

There are a lot of different plant-based yogurts on the market these days. And coconut milk yogurt hasn’t always been one of the frontrunners. But the recent surge in popularity for the Coconut Cult brand has many people wondering if coconut yogurt is worth a try. 

When it comes to taste, we’ll leave that up to you and your taste buds. As for the health benefits, this is where we can lend some expertise. 

What is coconut milk yogurt?

Coconut milk yogurt is a nondairy alternative to traditional yogurt. The main ingredient is coconut milk, a white liquid that’s extracted from the flesh of a coconut. 

Like traditional yogurt, coconut yogurt is made when you add live bacterial cultures to coconut milk. The bacteria ferment the liquid, giving it a thicker texture and tangier taste. 

What are the potential benefits of coconut milk yogurt?

Most of the health benefits of coconut yogurt come from the fat found in coconut milk. The fat is made up of something called medium-chain fatty acids (MCFAs). It’s the same type of fat that’s found in coconut oil. We’ll provide more details about this specific type of fat as we explore some of their potential health benefits below.

It may improve cholesterol and heart health

MCFAs are a type of saturated fat. In general, saturated fat doesn’t have a good reputation. It’s known to increase levels of LDL cholesterol, or “bad” cholesterol, that contribute to heart disease. But MCFAs in coconut have a different chemical structure than other types of saturated fat, like the kind found in meat and butter. And research suggests it may have a different effect on the body.

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One study found that coconut oil provides similar benefits to olive oil when it comes to cholesterol and heart health. In other words, it increased levels of HDL cholesterol, or “good” cholesterol, and didn’t increase bad cholesterol. And another study that looked specifically at coconut milk (rather than coconut oil) found it both increased good cholesterol and lowered bad cholesterol.

It may help protect the brain

In general, anything that improves your cholesterol is good for both your brain and heart. That’s because high cholesterol can lead to plaque buildup in the arteries anywhere in the body. This is the process that can lead to both heart attacks and strokes. 

There’s not a lot of research that directly looks at the connection between coconut and brain health. So at this time, coconut yogurt’s benefits for brain health are possible but not proven. But a review of several studies suggest that MCFAs may help improve brain function in people with dementia and dementia-like symptoms. 

It’s good for your microbiome and gut health

Coconut milk is a fermented food. And beyond that, many coconut milk yogurt products have additional probiotics added to them. Fermented foods and probiotics support the good bacteria in your intestine. This helps keep your gut healthy. Some benefits include:

• Improved digestion

• Decreased inflammation in the gut

• A stronger immune system

A healthy balance in your microbiome also has benefits for your health that extend beyond the gut. This includes:

• Lower levels of bad cholesterol

• Protection from heart disease and stroke

• Improved blood sugar regulation (and lower risk of diabetes)

There have also been a couple of studies that have linked coconut milk with other specific gut-related benefits. A study in rats showed that coconut milk helped heal stomach ulcers. Another study done in a lab showed that coconut oil killed C.diff, a bacteria that can cause serious intestinal infections in humans. But these benefits haven’t been studied in humans.

It may help with metabolism and weight 

Based on some of the potential benefits listed above, it would make sense that coconut milk yogurt could be good for weight and metabolism-related health. To review, the following benefits are also related to weight:

• Lower cholesterol levels

• Improved gut bacteria, which is related to appetite and hunger hormones

• Improved blood sugar regulation

Some early research in rats shows that coconut oil had an “antiobesity effect.” Rats that were fed coconut oil had decreased body mass, fat, and liver fat. But a small study in humans (men only) didn’t see any benefits for weight loss.

So at this time, there’s no strong evidence that coconut oil — or coconut yogurt — helps with weight loss. But this research area is largely unexplored.

It’s nondairy

For people who want or need to avoid dairy in their diet, coconut milk yogurt can provide a good alternative to traditional yogurt. This can include people who:

• Are lactose intolerant

• Allergic to dairy

• Follow a vegan or vegetarian diet

• Have irritable bowel syndrome (IBS), since dairy can trigger flares for some people

How does coconut milk yogurt compare to dairy yogurt?

If you are curious about trying coconut milk yogurt but don’t have any specific reason to avoid dairy, it helps to know some of the nutritional differences between coconut milk yogurt and dairy yogurt. In general, coconut milk yogurt has:

• More saturated fat (the unique kind of saturated fat we discussed above)

• Less protein

• Less minerals, like calcium and potassium

That being said, many coconut milk yogurt products are fortified with additional nutrients. In other words, calcium and other minerals are added. And even dairy yogurts can vary in their nutritional value based on the kind you get. 

The following table compares two types of dairy yogurt with coconut milk yogurt to help you get an overall picture of the comparison. This is based on an 8 oz portion, which is about 1 cup of yogurt.

*This reflects an average for coconut milk yogurt products with calcium added. Nonfortified coconut milk yogurt doesn’t naturally contain calcium.

Is it worth it to buy Coconut Cult or other brand-name yogurts?

The options for coconut milk yogurt are increasing. Brands like Coconut Cult, Cocoyo, and Cocojune are particularly popular. But some of them can be expensive. And not all products and brands will necessarily meet your dietary needs.

Here are some things to consider when choosing a brand of coconut milk yogurt that’s right for you:

• Added sugar: Most flavored yogurt will contain added sugar. And some brands even add sugar to their plain flavor. If you like a little sweetness or flavor, consider choosing an unsweetened yogurt and adding your own fresh fruit at home.

• Protein: Coconut yogurt isn’t a good source of protein. But some brands add ingredients like pea protein. Siggi is an example of a brand that adds extra protein.

• Added calcium and other nutrients: If you follow a vegan diet, it may be helpful to look for a brand that has nutrients added. So Delicious is an example of a brand that adds calcium, vitamin D, and vitamin B12 to their coconut yogurt.

• Texture: If you are used to the thick and creamy texture of dairy yogurt, some coconut yogurt products may seem thin or even watery. Many people like the brand Cocojune for its thicker consistency.

• Probiotics: Some brands add extra probiotics to their yogurt. (Note that the live cultures used to make yogurt are not considered probiotics.) Coconut Cult and Cocoyo are two examples of brands with particularly high concentrations of probiotics per serving.

Perhaps most importantly, choose a product that tastes good to you and fits within your budget. As long as you are not eating large portions of coconut milk yogurt every day, small differences in nutritional content likely won’t have a big impact on a balanced diet.

Why trust our experts?

Written by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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