Light Coconut Milk Syns - How Many Are There & Low Syn Alternatives

Updated on 
28 February, 2022

Is Light Coconut Milk High In Syns?

Coconut milk is a staple for a chicken curry recipe or a coconut vegetable curry but contains a lot of fat due to its creamy content, luckily there is light coconut milk that has reduced fat, but you still need to check the syns of your light coconut milk just in case.

Light coconut milk is said to have around 4 syns per 100ml but this can vary according to the brand of low-fat coconut milk you use. It would overall workout to around 16 syns per can of light coconut milk in this case.

If you want to try and use a lower syn alternative in your low syn chicken curry then we will list some alternatives below which are slimming world approved, we will also give you a low syn chicken curry recipe for you to try out with light coconut milk.

Low Syn Alternatives To Light Coconut Milk

If you want to make a low syn chicken curry with rice or use milk in desserts then you might be wondering if there is a healthy substitute that you could use instead of light coconut milk. 

We have listed some great healthy replacements you can try out in your dishes below. 


If you are planning on making smoothies or an Asian dish then using plain yoghurt might be the way to go, this is lower in syns and will still give you a creamy finish to a dish when paired with beautiful spices. This would not be the best in a type of curry due to its tartness however and is not great for lactose-intolerant people. 

Almond Milk & Other Nut Milks 

For people who are using coconut milk for drinking then there are other sweetened dairy-free milk alternatives you can use in your tea, coffee or hot chocolate such as oat milk, almond milk and cashew milk.

Rice Milk 

Rice milk is great for smoothies or cereals and can be combined with coconut flakes if you want that nutty flavour. This might not be milk with calcium but is great for people who are lactose intolerant. 

Low Fat Milk & Cream Cheese 

Low-fat milk and cream cheese can work great in homemade curries or a low syn chicken curry if you use low-fat milk in a slimming world dish, this type of milk does contain dairy however so will cook a little differently from coconut milk and might need to be added at the end of an amazing curry dish rather than the beginning. 

Evaporated Milk With Coconut Essence 

You can buy evaporated milk with coconut essence at most supermarkets and they work great with chicken curry sauce or in any Indian style curries due to the coconut flavour, this is almost a direct substitute for light coconut milk.

High Syn Alternates 

Coconut Cream 

Coconut cream is essentially coconut milk but just thicker and has double the calories and fat that coconut milk has, which is why we don't recommend it as a low syn alternative. You would only need a couple of tablespoons in a simple chicken curry to balance hot curry powder. 


For pudding or rice dishes that need coconut milk, the cream would also work to get the creamy consistency needed, it will also provide you with more calcium. 

Low Syn Chicken Curry With Coconut Milk Recipe 

If you have some light coconut milk lying around at home and you want to avoid takeaway curries and stick to your slimming world plan, we have a low syn chicken curry recipe you can try making at home with your light coconut milk. 

This chicken curry is just around 4.5 syns a serving and serves four, making it much more friendly than a takeaway! 


  • Four chicken breasts diced. 
  • Two garlic cloves. 
  • One onion diced. 
  • One tsp of grated ginger. 
  • Chilli chopped. 
  • Two tsp of garam masla. 
  • One tsp of cumin. 
  • One tsp of ground coriander. 
  • Two tsp of ground turmeric. 
  • One 400ml can of light coconut milk. 
  • One tin of chopped tomatoes. 
  • Chicken stock.


  • Step One - Spray a frying pan with low-calorie cooking oil spray and fry the onions for a couple of minutes until they start to turn translucent.
  • Step Two - Add all your spices, cloves of garlic, ginger and chilli then fry in the pan at medium heat.
  • Step Three - Add your chicken breast on medium heat and fry until no longer pink with the spices, add in the coconut milk, chopped tomatoes and chicken stock cube with 300ml of water. 
  • Step Four - Add cornflour if need to thicken sauce after simmering for 10 minutes and cook until the sauce becomes thick and glossy on low-medium heat.

Last Words 

Overall, light coconut milk has only 4 syns per 100ml and is a better alternative than heavy coconut milk or coconut cream in curries due to its lower fat content and calories. For other dishes such as desserts you can always use yoghurt or low-fat milk, and other non-dairy substitutes for milk are soy milk or almond milk in drinks. 

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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