1 cup (medium) of Coconut Milk (Unsweetened) (240 g) has 58 calories. That works out to 24 calories per 100 g. It contains 2.6 g of carbs, 0.5 g of protein, 5.5 g of fat and 0.5 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Coconut Milk (Unsweetened)?

Unsweetened coconut milk is a pourable, plant-based drink made by blending coconut flesh with water. This thinner style is different from the richer canned coconut milk commonly used in cooking. It has a gentle coconut flavour and a smooth, lightly creamy texture. Around the world, it is poured over cereal or porridge, blended into smoothies, or added to coffee; in South and Southeast Asian cooking, richer versions are also used in curries and soups. With little carbohydrate and some fat from coconut, it is not a significant source of protein. Use it wherever you want a mild coconut note, or pair it with coffee, oats and fruit.

Coconut Milk (Unsweetened) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

0.2g

· 0% DV

Fat

2.3g

· 3% DV

Fiber

0.2g

· 1% DV

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

Calories come from: Carbs 17% · Protein 3% · Fat 80%

Coconut Milk (Unsweetened) Vitamins & Minerals

Vitamins

0.01mg · 1% DV

0.1mg · 1% DV

0.05mg · 1% DV

Minerals

Calcium

16mg · 2% DV

Selenium

1µg · 2% DV

Phosphorus

15mg · 2% DV

Magnesium

5mg · 1% DV

How Nutritious Is Coconut Milk (Unsweetened)?

Nutrient density

Low

30/ 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

Medium

39/ 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 (Unsweetened) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

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

How to Burn Off Coconut Milk (Unsweetened)

To burn the 24 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

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 (Unsweetened) 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 (Unsweetened) 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 (Unsweetened) 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 (Unsweetened) Fat Profile

SATURATED

2.1g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Coconut Milk (Unsweetened)

🥥🥛vs🥒

Coconut Milk (Unsweetened) vs Tzatziki36 kcal fewer per 100 g

→🥥🥛vs🧀

Coconut Milk (Unsweetened) vs Cheddar Cheese378 kcal fewer per 100 g

→🥥🥛vs🧀

Coconut Milk (Unsweetened) vs Tulum Cheese346 kcal fewer per 100 g

→🥥🥛vs🥛

Coconut Milk (Unsweetened) vs Milk40 kcal fewer per 100 g

→

Foods Similar to Coconut Milk (Unsweetened)

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Coconut Milk (Unsweetened)

What is unsweetened coconut milk?

Unsweetened coconut milk is a coconut-based drink with no added sweetener. Carton versions are usually diluted and pourable, while canned coconut milk is much thicker and richer, so the two may behave differently in recipes.

Is unsweetened coconut milk the same as coconut water?

No. Coconut water is the clear liquid found inside a young coconut; unsweetened coconut milk is made by blending coconut flesh with water. It is opaque, creamier, and has a distinct coconut flavor.

Can you put unsweetened coconut milk in coffee?

Yes, unsweetened coconut milk works in coffee and adds a mild coconut taste. Warm it gently and stir as you pour; some cartons may separate when they meet very hot or acidic coffee.

Can unsweetened coconut milk replace dairy milk in recipes?

Yes, unsweetened coconut milk can replace dairy milk in many smoothies, porridge, soups, and sauces. Its coconut flavor is noticeable, so it suits tropical or savory recipes better than dishes where a neutral taste is essential.

What is the difference between unsweetened coconut milk and canned coconut milk?

Carton unsweetened coconut milk is generally a thinner drink, whereas canned coconut milk is concentrated and creamy, often with a layer of coconut cream. Use the type specified in the recipe to get the intended texture.

Does unsweetened coconut milk curdle when heated?

It can separate or curdle if heated rapidly, boiled, or mixed with acidic ingredients. Warm unsweetened coconut milk over low heat and stir it in gradually; add lemon or lime juice near the end of cooking.

How long does unsweetened coconut milk last after opening?

Keep opened unsweetened coconut milk refrigerated and follow the storage time on its package. If the package gives no clear guidance, use the maker’s instructions; discard it if its smell, appearance, or texture has changed.

Can you freeze unsweetened coconut milk?

Yes, you can freeze unsweetened coconut milk, but thawing may make it separate or grainy. Shake or blend it after thawing, and use it in soups, sauces, or baking rather than relying on its original drinking texture.

How do you make unsweetened coconut milk at home?

Blend unsweetened shredded coconut with warm water, then strain the mixture through a fine cloth or nut-milk bag. Use more coconut for a richer result, and keep the homemade milk covered in the refrigerator.

Can unsweetened coconut milk help with weight loss?

Unsweetened coconut milk does not cause weight loss by itself. Choosing it without added sugar can reduce added-sugar intake, but account for what you mix into it and how much you pour into coffee, cereal, or smoothies.

Have another question about Coconut Milk (Unsweetened)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026