1 cup (medium) of Coconut milk (240 g) has 552 calories. That works out to 230 calories per 100 g. It contains 13.2 g of carbs, 5.5 g of protein, 57.1 g of fat and 5.3 g of fiber. Its 0.9 mg of Copper covers 104% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Coconut milk?

Coconut milk is made by mixing or pressing grated mature coconut flesh with water and straining it. It is a staple in many South and Southeast Asian, Caribbean and other tropical cuisines. The rich, canned kind is mainly used for cooking, rather than poured as a glass of milk.

It has a smooth, creamy texture and a gentle coconut sweetness. Add it to curries, soups, rice dishes and desserts, or blend it into smoothies; in many places it is also used in drinks and baking. It is plant-based and lactose-free, with most of its energy coming from fat—23.8 g per 100 g. For a lighter sauce, thin it with water or stock, and balance its richness with lime or fresh herbs.

Coconut milk Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

2.3g

· 5% DV

Fat

23.8g

· 31% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 9% · Protein 4% · Fat 87%

Coconut milk Vitamins & Minerals

Vitamins

0.76mg · 5% DV

0.18mg · 4% DV

Folate

16µg · 4% DV

0.03mg · 3% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

90mg · 13% DV

Iron

2mg · 11% DV

Selenium

6µg · 11% DV

How Nutritious Is Coconut milk?

Nutrient density

Medium

40/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

31/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Coconut milk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Coconut milk

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Coconut milk Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Coconut milk Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Coconut milk Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Coconut milk Fat Profile

SATURATED

21.3g

MONOUNSATURATED

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Coconut milk

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Coconut milk vs Butter487 kcal fewer per 100 g

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Coconut milk vs Olive oil654 kcal fewer per 100 g

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Coconut milk vs Fish Oil Capsule670 kcal fewer per 100 g

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Coconut milk vs Coconut oil632 kcal fewer per 100 g

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Foods Similar to Coconut milk

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

🥫

Mayonnaise

680 kcal

Frequently Asked Questions About Coconut milk

What is the difference between coconut milk and coconut water?

Coconut milk is made by blending coconut flesh with water, while coconut water is the naturally occurring liquid inside a young coconut. They taste and behave differently in recipes: coconut milk is creamy and works in sauces, while coconut water is thin and refreshing.

Can you drink coconut milk straight from the can?

Yes, canned coconut milk can be consumed as it is, but its thick, rich texture is usually intended for cooking. Shake or stir it first, since the coconut fat may separate, and dilute it with water if you want a lighter drink.

What is the difference between coconut milk and coconut cream?

Coconut cream is thicker and more concentrated than coconut milk because it contains less water. Use coconut milk for pourable curries and soups; choose coconut cream when a recipe needs a richer texture or a topping that holds its shape.

Can you use coconut milk in curry?

Yes, coconut milk is a common ingredient in curries, where it gives the sauce a creamy texture and mild coconut flavor. Stir it in and simmer gently; prolonged boiling over high heat can make the sauce separate.

Does coconut milk work in coffee?

Yes, coconut milk works in coffee, though canned coconut milk can make a cup unusually rich. Carton coconut drinks are thinner and often easier to pour; add a little at a time and stir well to reduce the chance of separation.

How long does opened coconut milk last in the fridge?

Opened coconut milk generally keeps for a few days in the refrigerator when transferred to a clean, sealed container. Do not store it in the opened can, and follow the package instructions if they call for a shorter period.

Can you freeze coconut milk?

Yes, coconut milk can be frozen, but it may separate or turn grainy after thawing. Freeze it in usable portions, thaw it in the refrigerator, then whisk or blend it; the changed texture matters less in soups and cooked sauces.

Why does coconut milk curdle when heated?

Coconut milk can separate when exposed to high heat or prolonged boiling because its fat and water phases do not stay evenly mixed. Simmer it gently, stir regularly, and add acidic ingredients such as lime juice near the end of cooking.

Can coconut milk replace dairy milk in baking?

Yes, coconut milk can replace dairy milk in many baked goods, but it adds coconut flavor and may make the result richer. Use a thinner carton-style coconut drink when the recipe relies on ordinary milk’s lighter consistency.

Can coconut milk help with weight loss?

Coconut milk does not cause weight loss by itself. Full-fat canned coconut milk is very rich, so large amounts can add substantial energy to a meal; use a measured portion and account for it in the overall recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026