Is So Delicious Coconut Milk Healthy? Nutrition Facts, Benefits

Coconut milk is a go-to dairy alternative for coffee, smoothies, and cereal and So Delicious is one of the best-known brands on the shelf. But is So Delicious Coconut Milk actually healthy? The honest answer: it can be, depending on which variety you buy (unsweetened vs sweetened) and how it fits your overall diet. This guide breaks down the nutrition facts, benefits, potential downsides, and smart ways to use it so you can decide confidently.

Quick takeaway: The unsweetened So Delicious Coconut Milk is low in calories, typically fortified with vitamins/minerals, and contains little to no sugar. The trade-offs are low protein and higher saturated fat (from coconut). If you pick sweetened flavors, watch the added sugars.

What exactly is So Delicious Coconut Milk?

So Delicious Coconut Milk (the refrigerated and shelf-stable “Coconutmilk” beverage) is made from filtered water + coconut cream with small amounts of stabilizers and a vitamin/mineral blend for fortification (e.g., vitamin D, calcium, B12 in most cartons). The Unsweetened versions keep calories low and skip added sugars; Original/Vanilla versions may include cane sugar. Always check the label on your exact carton.

Nutrition snapshot (per 1 cup / 240 mL)

Exact numbers vary slightly by flavor and package, but an unsweetened So Delicious Coconutmilk typically provides roughly:

1. Calories: ~45–50
2. Fat: ~4.5 g (≈4 g saturated)
3. Carbs: 1–2 g (0 g added sugar)
4. Protein: 0 g
5. Fortification (varies): Vitamin D (~10% DV), Calcium (~10% DV), Vitamin A (~15% DV), often Vitamin B12 (amount varies by product).

By contrast, sweetened or flavored versions add sugar (often 6–10 g per cup), raising total calories. That’s why “unsweetened” is the better everyday pick for most people.

The good stuff: key benefits

1) Dairy-free and allergy-friendly

If you’re lactose intolerant or avoiding dairy, coconut milk is naturally lactose-free and cholesterol-free, making it easier for many to digest versus cow’s milk. As Harvard’s Nutrition Source notes, plant milks vary widely in nutrition, so label reading is essential but many people tolerate them well.

2) Fortified nutrients (vitamin D, calcium, B12)

So Delicious typically fortifies its Coconutmilk with nutrients commonly considered in plant-based diets calcium and vitamin D for bone health, and vitamin B12 (an essential vitamin not naturally present in plant foods; it’s added via fortification). This is especially helpful for vegans or anyone low in these nutrients.

3) Low calories (unsweetened)

At ~45–50 calories per cup, the unsweetened carton is a light option for coffee, smoothies, or cereal handy if you’re watching daily energy intake.

4) Clean flavor and versatility

Coconutmilk’s neutral, creamy taste works in curries, soups, baking, iced coffee, and protein shakes. It’s an easy swap where you don’t need the protein content of dairy or soy.

The caveats: what to watch

1) Low protein

Unlike cow’s milk (~8 g protein per cup) or soy/pea milk (often 6–8 g), coconut milk has virtually 0 g protein. If you rely on milk for protein, you’ll need to add it elsewhere (e.g., Greek yogurt alternatives, tofu/tempeh, legumes, protein powder).

2) Saturated fat content

Coconutmilk’s creamy texture comes with saturated fat. The American Heart Association (AHA) advises limiting saturated fat to <6% of total calories because higher intakes raise LDL (“bad”) cholesterol a risk factor for heart disease. Tropical oils like coconut are specifically called out for raising LDL in controlled trials. Translation: moderate your portions and prioritize unsweetened versions in the context of an overall heart-healthy diet.

3) Added sugars in sweetened cartons

“Original,” “Vanilla,” or seasonal flavors can include cane sugar. That may bump a serving from ~45–50 calories to 70–90+ and add 6–10 g sugar per cup. If you’re aiming for balanced blood sugar and better dental/overall health, go unsweetened most of the time.

4) Nutrition varies by brand & flavor

Plant milks aren’t standardized. Different brands (and even flavors within a brand) can vary widely in protein, fat, sugar, and fortification. Always check the panel; don’t assume all coconut milks are comparable.

So Delicious vs other plant milks (quick compare)

1. Soy/Pea milk: Typically highest protein (6–8 g per cup), often fortified; great for satiety and macros if you want a milk replacement closer to dairy.
2. Almond/Oat milks: Lower protein than soy/pea; calories and sugars vary; often fortified.
3. Coconutmilk (So Delicious): Lowest protein, low calories when unsweetened, higher saturated fat; choose for flavor/texture but pair with other protein sources.

Who might benefit most?

1. Dairy-free or vegan diets: Fortified coconutmilk helps cover vitamin D, calcium, and sometimes B12 (still verify your label and overall intake). Remember B12 is not naturally in plant foods; fortification or supplements are typical strategies.
2. Lower-calorie coffee/cereal option: Unsweetened coconutmilk is a light “creamer” swap.
3. Culinary use: Great in Thai-style curries, soups, and baking for flavor especially when you don’t need protein from the milk itself.

Smart label-reading (what to look for)

1. “Unsweetened” on the front aim for 0 g added sugar.
2. Fortification line items look for vitamin D and calcium; many cartons also include B12 (amounts differ).
3. Saturated fat per serving track your day’s total in line with AHA guidance (<6% of calories).
4. Protein expect 0 g; plan protein elsewhere (tofu, eggs if not vegan, legumes, or a scoop of quality protein powder).
5. Ingredients So Delicious typically uses coconut cream, water, stabilizers, and a vitamin/mineral blend. This is standard for shelf stability and fortification in plant milks.

Healthy ways to use So Delicious Coconut Milk

1. Coffee/Tea: Use unsweetened in lattes for creamy texture without added sugar.
2. Smoothies: Blend with berries + spinach + chia; add protein powder (soy/pea/whey as fits your diet) to compensate for 0 g protein in the milk.
3. Cereal/Oats: Use unsweetened to keep breakfast sugars low, add nuts or seeds for healthy fats and protein.
4. Soups & Curries: Coconutmilk shines here; round out the meal with lean protein (tofu, legumes, fish/chicken if not vegan) and vegetables.
5. Baking: Swap in unsweetened Coconutmilk in recipes where dairy flavor isn’t essential.

FAQs

Is So Delicious Coconut Milk good for weight loss?
It’s low-calorie (unsweetened), which can help in a calorie-controlled plan but it’s not a weight-loss product. Your overall diet and activity level matter most.

Is it heart-healthy?
It depends on context. Coconutmilk contains saturated fat, which the AHA recommends limiting. If most of your other fats come from unsaturated sources (olive oil, nuts, seeds, fish) and your overall diet is balanced, a cup or two of unsweetened Coconutmilk can fit.

Is it a good calcium/B12 source for vegans?
Often yes, due to fortification but verify your carton’s label and consider your total intake from foods/supplements as needed. B12 is not naturally present in plant foods; fortified products fill that gap.

What about canned coconut milk?
That’s a different product (much higher fat, used for cooking). The carton Coconutmilk beverage from So Delicious is lower in calories and designed for sipping/cereal/coffee. Check labels to avoid confusion.

Verdict: Is So Delicious Coconut Milk healthy?

Yes if you choose wisely.
Pick Unsweetened So Delicious Coconut Milk for a low-calorie, dairy-free, fortified option that works in drinks and recipes. Be mindful of the zero protein (add protein elsewhere) and saturated fat (watch overall daily intake). If you like flavored cartons, limit sweetened versions to occasional treats due to added sugars. With those tweaks, So Delicious Coconutmilk can be a smart, flexible part of a balanced diet.

Sources

1. So Delicious product nutrition pages (examples: Unsweetened/Vanilla details, ingredients/fortification). So Delicious Dairy Free
2. AHA guidance on saturated fat limits and tropical oils/coconut oil and LDL. www.heart.org
3. NIH Office of Dietary Supplements on vitamin B12 and fortification context. Office of Dietary Supplements
4. Harvard T.H. Chan on plant milk variability & label reading. The Nutrition Source