Coconut milk
Common food
Photo: Wikipedia
Coconut milk is a rich, creamy liquid extracted from the grated flesh of mature coconuts. It has a distinct sweet, nutty flavor and a velvety, opaque texture that adds luxurious body to both savory and sweet dishes. Nutritionally, it's a source of healthy fats, particularly medium-chain triglycerides (MCTs), with minimal protein and carbohydrates.
Calorie split: 3% protein · 37% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love it for its ability to instantly transform a dish with a tropical, creamy depth, making it a cornerstone of Thai curries, Caribbean stews, and vegan desserts. Its versatility allows it to be a savory base, a sweet thickener, or a refreshing beverage.
⚠️ Watch-outs & how to enjoy it better
Its high saturated fat content can be a concern for heart health if consumed in excess, and its calorie density may surprise those unaware. For those managing blood sugar, it's often paired with high-carb ingredients like rice or sugar. Tip: Use light coconut milk for cooking, pair it with fiber-rich vegetables and lean protein, and be mindful of portion sizes in sweetened versions.
Key benefits
- Rich in medium-chain triglycerides (MCTs) for quick energy.
- Contains lauric acid, a fatty acid with potential antimicrobial properties.
- Dairy-free and lactose-free alternative for creamy recipes.
- Provides minerals like manganese and copper.
- Adds satiating richness to meals, aiding portion control.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'milk' is an emulsion; if left to stand, the thick cream naturally separates and rises to the top, which is why recipes often call for shaking the can well before use.
Full nutrition (USDA data · scales with serving)
| Water | 94.6 g |
| Energy | 31.0 kcal |
| Protein | 0.21 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 2.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 188 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 19.0 mg |
| Sodium, Na | 19.0 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.63 ug |
| Vitamin B-12, added | 0.63 ug |
| Vitamin A, RAE | 63.0 ug |
| Retinol | 63.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.17 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 1.0 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 0.20 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Puddings, coconut cream, dry mix, instant, prepared with 2% milk — USDA does not publish this profile for Coconut milk.
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.17 g |
| Leucine | 0.27 g |
| Lysine | 0.22 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.13 g |
| Valine | 0.18 g |
| Arginine | 0.12 g |
| Histidine | 0.07 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.06 g |
| Proline | 0.26 g |
| Serine | 0.15 g |
FAQ
What's the difference between coconut milk, cream, and water?
Coconut milk (from mature coconut) is a creamy liquid (~17-24% fat). Coconut cream is a thicker, richer version (~20-25% fat). Coconut water is the clear, hydrating liquid from young green coconuts (~0% fat).
Is coconut milk high in saturated fat?
Yes, about 90% of its fat is saturated, but it's primarily lauric acid and MCTs, which are metabolized differently than other saturated fats. Moderation is key.
Can I use coconut milk in coffee?
Absolutely! It's a popular dairy-free creamer. Use full-fat for richness or light for fewer calories. Shake the can well first.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.31 kcal/g · 3% calories from protein · 0.0 g fiber · 2.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.