Coconut Milk Nutritional Value

Coconut milk, which is an indispensable ingredient of tropical cuisine, is also rich in nutrients. Scroll down for more details on coconut milk nutritional value.

Coconut trees are abundant in the tropics, and almost every part of the tree is used by humans. Coconut meat, milk and water are all used for culinary purposes, and coconut milk is indispensable in many tropical cuisines, such as Thai and Malaysian. Coconut milk is often confused with coconut water: the latter is the liquid inside the coconut, while the former is extracted from the coconut meat (endosperm). Grated or desiccated coconut meat is squeezed to extract thick coconut milk; the squeezed meat is then soaked in warm water and squeezed again to make thin coconut milk. Thick coconut milk is often used in desserts and sauces, and thin milk in soups and other dishes.

Coconut milk should not be compared with regular milk such as cow, goat or soy milk — it is a completely different product with different uses. It is high in calories and so should be consumed in moderation; where fresh coconut milk is unavailable, frozen or canned forms can be used.

Nutritional Value of Coconut Milk (per 100 g)

100 grams of fresh coconut milk (extracted with water) contains about 230 calories, 2.3 g protein, 23.8 g fat, 5.5 g carbohydrates, 2.3 g dietary fiber and 3.35 g sugar. Its main vitamins and minerals are:

• Potassium 260 mg, Phosphorus 100 mg, Magnesium 37 mg, Calcium 16 mg, Sodium 15 mg, Iron 1.64 mg, Selenium 6.2 mcg
• Vitamin C 2.8 mg, Niacin (B3) 0.76 mg, Folate 16 mcg, Pantothenic acid (B5) 0.183 mg, Vitamin B6 0.033 mg, Thiamine (B1) 0.026 mg, Vitamin E 0.15 mg

Fresh coconut milk extracted without water — coconut cream — is richer, with about 330 calories, 3.63 g protein, 35 g fat, 2.2 g dietary fiber and 6.65 g carbohydrates per 100 g, along with 325 mg potassium, 122 mg phosphorus, 28 mg magnesium and 2.28 mg iron. Canned coconut milk (with water) has around 200 calories, 21.33 g fat, 2.03 g protein and 2.81 g carbohydrates per 100 g, while canned coconut cream has about 192 calories, 2.7 g protein and 17.8 g fat. Frozen coconut milk contains around 199 calories, 20 g fat and 2.1 g protein per 100 g, and is high in magnesium, phosphorus and folate with fair amounts of vitamins B6 and C, niacin, thiamine, iron and zinc.

What a Cup of Coconut Milk Provides

Measured by the cup (about 240 g), coconut milk is an excellent source of minerals and a moderate source of vitamins. One cup contains roughly 631 mg of potassium (which boosts energy levels), 240 mg of phosphorus (important for bone health and kidney function), 89 mg of magnesium (which supports normal blood pressure and reduces cardiovascular risk) and 38.4 mg of calcium, along with about 2.2 mg manganese, 1.6 mg zinc and 0.6 mg copper. It is devoid of vitamins A and D but supplies vitamin C (6.7 mg) and vitamin E (0.4 mg) in moderate amounts, and only 13.3 g of carbohydrates and 8 g of sugar, making it friendly to low-carb recipes. A cup does, however, carry up to about 553 calories and around 50 g of saturated fat, which is why doctors recommend consuming it in small amounts.

Health Benefits

Rich in nutrients, coconut milk offers several health benefits, based on its anti-carcinogenic, anti-microbial, anti-bacterial and anti-viral properties. One of its most important benefits is boosting the immune system, and it is used in many skin-care products to keep skin healthy and wrinkle-free. It contains omega-6 essential fatty acids (about 626 mg per cup) and lauric acid — a beneficial fatty acid that is good for brain development and bone health and helps prevent arterial blockages, keeping the heart healthy. Notably, the saturated fat from coconut milk is metabolized easily and converted into energy rather than stored, so it does not necessarily cause weight gain, especially when combined with daily exercise. A common daily recommended amount is around 13–14 g (about a teaspoon).