Coconut Milk Nutritional Value

Coconut trees are abundant in tropics, but, are also seen in other parts of the world. Almost every part of the coconut tree has been used by humans for various purposes. The same applies to the seeds of the tree - coconuts, which are almost indispensable for most of the tropical cuisines, like the Thai and Malaysian cuisine. Coconut meat, milk and water are used for culinary purposes. Coconut milk is often confused with coconut water. While the latter is the liquid inside the coconut, the former is extracted from coconut meat (endosperm). Grated coconut meat or desiccated coconut is squeezed to extract thick coconut milk. This pressed coconut meat is soaked in warm water and squeezed again to make thin coconut milk. While, both are used in many dishes, thick coconut milk is often used in desserts, sauces, etc., and thin milk is used to prepare soups and other dishes. This article deals with coconut milk nutritional value.

Nutritional Value of Coconut Milk

While speaking of coconut milk, you should not compare it with the regular milk, like that from cow, goat or buffalo. The latter category comprises those types of milk, which are consumed regularly. However, the uses of coconut milk is different from that of regular milk, as it is a completely different product. Coconut milk is high in calories and so, it has to be consumed in moderation. In some places, fresh coconut milk is available in the market. If there is no fresh form available, even frozen or canned ones can be used. Apart from sizzling your taste buds, coconut milk is also very rich in nutrients. Let us take a look at the nutritional value of coconut milk, in its various forms - fresh/raw, canned and frozen.

Fresh Coconut Milk Nutritional Value

100 grams of fresh coconut milk (extracted with water) contains almost 230 calories of energy, 2.3 grams of protein, 23.8 grams of fat, 5.5 grams of carbohydrates, 2.3 grams of dietary fiber and 3.35 grams of sugar. The following table will provide you with a brief overview about the vitamin and mineral content in 100 grams of fresh coconut milk.

Vitamins	Value of Vitamins	Minerals	Value of Minerals
Vitamin C	2.8 mg	Potassium	260 mg
Niacin (Vitamin B3)	0.76 mg	Phosphorous	100 mg
Folate (total)	16 mcg	Magnesium	37 mg
Pantothenic acid (Vitamin B5)	0.183 mg	Calcium	16 mg
Vitamin B6	0.033 mg	Sodium	15 mg
Thiamine (Vitamin B1)	0.026 mg	Selenium	6.2 mcg
Vitamin E	0.15 mg	Iron	1.64 mg

The following is the amount of vitamins and minerals in fresh coconut milk extracted without using water (this product is otherwise called coconut cream). It contains 330 calories of energy, 3.63 grams of protein, 35 grams of fat, 2.2 grams of dietary fiber and 6.65 grams of carbohydrates. Go through the following table for the vitamin and mineral content in coconut cream.

Vitamins	Value of Vitamins	Minerals	Value of Minerals
Vitamin C	2.8 mg	Potassium	325 mg
Niacin (Vitamin B3)	0.890 mg	Phosphorous	122 mg
Folate (total)	23 mcg	Magnesium	28 mg
Pantothenic acid (Vitamin B5)	0.261 mg	Calcium	11 mg
Vitamin B6	0.047 mg	Sodium	4 mg
Thiamine (Vitamin B1)	0.03 mg	Zinc	0.96 mg
Vitamin E	0 mg	Iron	2.28 mg

Canned Coconut Milk Nutritional Value

100 grams of canned coconut milk (extracted by adding water) has around 200 calories, 21.33 grams of fat, 2.03 grams of protein and 2.81 grams of carbohydrates. The vitamin and mineral content are as follows.

Vitamins	Value of Vitamins	Minerals	Value of Minerals
Vitamin C	1 mg	Potassium	220 mg
Niacin (Vitamin B3)	0.637 mg	Phosphorous	96 mg
Folate (total)	14 mcg	Magnesium	46 mg
Pantothenic acid (Vitamin B5)	0.153 mg	Calcium	18 mg
Vitamin B6	0.028 mg	Sodium	13 mg
Thiamine (Vitamin B1)	0.022 mg	Zinc	0.56 mg
Vitamin E	0 mg	Iron	3.4 mg

Now, we shall take a look at the nutritional value of 100 grams of canned coconut cream, i.e., coconut milk extracted without using water. The total energy offered by 100 grams of this product is 192 calories. It contains 2.7 grams of protein, 17.8 grams of fats, 2.3 grams of dietary fiber, 6 grams of sugars and 8.35 grams of carbohydrates. The amount of vitamins and minerals in canned coconut cream is as follows.

Vitamins	Value of Vitamins	Minerals	Value of Minerals
Vitamin C	1.8 mg	Potassium	100 mg
Niacin (Vitamin B3)	0.038 mg	Phosphorous	22 mg
Folate (total)	14 mcg	Magnesium	17 mg
Pantothenic acid (Vitamin B5)	0.163 mg	Calcium	1 mg
Vitamin B6	0.029 mg	Sodium	50 mg
Thiamine (Vitamin B1)	0.022 mg	Selenium	5.5 mcg
Vitamin E	0.13 mg	Iron	0.51 mg

Now, you know more about coconut milk nutritional value of both canned and fresh forms. Frozen coconut milk contains around 199 calories of energy, 20 grams of fats, 2.1 grams of proteins and 12.3 milligrams of sodium. It is high in magnesium, phosphorous and folate content and has fair amounts of vitamin B6, vitamin C, niacin, thiamine, iron and zinc. As coconut milk is very rich in nutrients, it offers many health benefits too. Health benefits of coconut milk is based on its anti-carcinogenic, anti-microbial, anti-bacterial and anti-viral properties. It contains lauric acid, which is good for brain development and bone health. Coconut milk is also used to promote skin health and is said to be good for combating skin problems.