Used in baking as a milk substitute in some recipes
Coconut milk is a creamy, rich liquid extracted from the grated flesh of mature coconuts. It is a staple ingredient in many tropical cuisines, particularly across Southeast Asia, the Caribbean, and parts of Africa and South America. It's made by simmering grated coconut in water and then straining the mixture.
🍽️ Nutrition at a glance
Coconut milk is high in saturated fat, providing a significant source of calories, but it is low in carbohydrates and protein. It is a good source of minerals like manganese and copper, and contains some iron and magnesium.
Nutrition breakdown
| Calories | 445 kcal |
| Protein | 4.6 g |
| Carbs | 6.4 g |
| Fat | 48.2 g |
| Fiber | 0 g |
| Sugar | 3.3 g |
| Sodium | 22 mg |
| Manganese | 1.8 mg |
| Copper | 0.5 mg |
| Iron | 3.9 mg |
| Magnesium | 43 mg |
| Potassium | 497 mg |
| Phosphorus | 121 mg |
| Selenium | 14.4 mcg |
| Folate | 41 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Unlike dairy milk, coconut milk is naturally free of lactose and cholesterol. Its high fat content makes it an excellent dairy-free substitute in baking, adding moisture and richness to cakes, curries, and soups.
