Almond milk vs coconut water: which is healthier?

Almond milk is more nutrient-dense, scoring 90/100 against 74/100 for coconut water. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Almond milk

90/100Excellent nutrient density

15 kcal per 100 g. 1 cup (240 ml): 240 g

Higher score

Coconut water

74/100High nutrient density

18 kcal per 100 g. 1 cup (240 ml): 240 g

Which to pick for your goal

Fewer caloriesAlmond milk15 vs 18 kcal per 100 g
More proteinAbout even0.4 vs 0.2 g per 100 g
More fiberAbout even0.2 vs 0 g per 100 g
Less sugarAlmond milk0.8 vs 3.9 g per 100 g
More potassiumCoconut water67 vs 165 mg per 100 g
Less saturated fatAbout even<0.1 vs 0 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Almond milk, 100 g	Coconut water, 100 g	Almond milk, 240 g	Coconut water, 240 g
Calories	15 kcal	18 kcal	36 kcal	43 kcal
Protein	0.4 g	0.2 g	1 g	0.5 g
Carbohydrates	1.3 g	4.2 g	3.1 g	10 g
Sugars	0.8 g	3.9 g	1.9 g	9.4 g
Fiber	0.2 g	0 g	0.5 g	0 g
Fat	1 g	0 g	2.3 g	0 g
Saturated fat	<0.1 g	0 g	0.2 g	0 g
Vitamin C	0 mg	9.9 mg	0 mg	24 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	67 mg	165 mg	161 mg	396 mg
Iron	0.3 mg	<0.1 mg	0.7 mg	<0.1 mg
Calcium	184 mg	7 mg	442 mg	17 mg
Magnesium	6 mg	6 mg	14 mg	14 mg
Sodium	72 mg	26 mg	173 mg	62 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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