Coconut Milk (carton) vs Walnuts
Side-by-side macro comparison. Coconut Milk (carton) vs Walnuts per their standard serving sizes.
Coconut Milk (carton)
per 1 cup (240ml)
Macro Comparison Table
| Macro | Coconut Milk (carton) | Walnuts | Difference |
|---|---|---|---|
| Calories | 50 cal | 185 cal | -73% Coconut |
| Protein | 0g | 4.3g | -100% Coconut |
| Carbs | 1g | 3.9g | -74% Coconut |
| Fat | 5g | 18g | -72% Coconut |
Differences shown relative to Coconut Milk (carton). Positive = Coconut Milk (carton) has more.
Quick Take
Coconut Milk (carton) delivers 50 calories per serving with 0g protein, 1g carbs, and 5g fat. Walnuts delivers 185 calories with 4.3g protein, 3.9g carbs, and 18g fat. The most meaningful difference: Coconut Milk (carton) saves 135 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Coconut Milk (carton) gives you 135 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Walnuts delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Walnuts brings 185 calories — useful when you're chasing a surplus and struggling to eat enough. Walnuts delivers 4.3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Coconut Milk (carton) and Walnuts are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Coconut Milk (carton) or Walnuts?
Walnuts has more protein: 4.3g vs 0g per serving. That's a difference of 4.3g.
Which has fewer calories, Coconut Milk (carton) or Walnuts?
Coconut Milk (carton) has 50 calories per serving vs 185 calories in Walnuts — a difference of 135 calories.
Is Coconut Milk (carton) or Walnuts better for keto?
Coconut Milk (carton) is the better keto choice at 1g carbs per serving vs 3.9g carbs in Walnuts.
Is Coconut Milk (carton) or Walnuts better for weight loss?
For weight loss, Coconut Milk (carton) gives you more calorie flexibility (135 cal less per serving). For preserving muscle during a deficit, Walnuts delivers more protein per calorie. Most people on cuts benefit from Walnuts.
Which Is Better for Your Goal?
🔥 Weight Loss
Coconut Milk (carton)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Walnuts
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Coconut Milk (carton)
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Coconut Milk (carton) and Walnuts stack up:
Full Coconut Milk (carton) guide • Full Walnuts guide • All comparisons