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Gluten-free coconut milk Calories
Dairy-free, high-fat plant-based milk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Gluten-free coconut milk (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 6.6 g of carbs, 2.8 g of protein, 28.6 g of fat and 2.6 g of fiber. Its 1.1 mg of Manganese covers 48% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Gluten-free coconut milk Nutrition Facts
Selected: ½ cup (medium) · 120 g
276
KCAL / 120G
Carbs
6.6g
· 2% DV
Protein
2.8g
· 6% DV
Fat
28.6g
· 37% DV
Fiber
2.6g
· 9% 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%
Gluten-free coconut milk nutrition facts table · ½ cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 28.6 g | 37% |
| Saturated fat | 25.32 g | 127% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 6.6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Gluten-free coconut milk?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 120 g | 276 kcal |
| 2 tablespoon (small) | 30 g | 69 kcal |
| 0.25 cup (small) | 60 g | 138 kcal |
| 1 serving (mini) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 160 g | 368 kcal |
| 1 cup (large) | 240 g | 552 kcal |
| 1 can (whole) | 400 g | 920 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Gluten-free coconut milk
What is gluten-free coconut milk made from?
Gluten-free coconut milk is made by blending coconut flesh with water and straining the mixture. It is not coconut water, which is the clear liquid inside the fruit; coconut milk is thicker and has a richer, creamier texture.
How do you use gluten-free coconut milk in cooking?
Use gluten-free coconut milk in curries, soups, sauces, oatmeal, and desserts. Its creamy texture works especially well in savory dishes, but the coconut flavor can stand out in mild recipes, so start with a smaller amount if you want it subtle.
What is the difference between gluten-free coconut milk and coconut water?
Gluten-free coconut milk is made from coconut flesh, while coconut water is the naturally occurring liquid inside a coconut. Coconut milk is richer and more suitable for cooking; coconut water is lighter and usually drunk on its own.
Can you put gluten-free coconut milk in coffee?
Yes, gluten-free coconut milk can be added to coffee. It may separate when it meets hot or acidic coffee, so try whisking in a small amount first or warming the milk gently before adding it.
Is gluten-free coconut milk the same as coconut cream?
No, gluten-free coconut milk is thinner than coconut cream. Coconut cream contains more of the rich coconut solids, so swapping milk for cream in a recipe will usually make the result less thick and less creamy.
Can you substitute gluten-free coconut milk for dairy milk?
Yes, gluten-free coconut milk can replace dairy milk in many soups, sauces, and desserts. Its distinct coconut flavor may change the result, and a canned cooking product is usually much richer than a carton beverage.
How long does gluten-free coconut milk last after opening?
Keep opened gluten-free coconut milk covered in the refrigerator and follow the storage guidance on its package. Canned coconut milk can separate as it sits, so stir or shake it before using; discard it if it develops an unusual smell or appearance.
Can you freeze gluten-free coconut milk?
Yes, gluten-free coconut milk can be frozen, though thawing may leave it separated or grainy. Stir or blend it after thawing, and use it in cooked dishes such as soups and curries rather than expecting its original smooth texture in a drink.
Does gluten-free coconut milk help with weight loss?
No, gluten-free coconut milk is not a weight-loss food. Its high fat content makes it energy-dense, so large portions can add substantially to a meal; using a modest amount in a dish is a practical way to enjoy its flavor.
Can you drink gluten-free coconut milk straight from the carton or can?
Yes, gluten-free coconut milk can be drunk as packaged if it is sold as a ready-to-drink beverage. Canned cooking coconut milk is much thicker and richer, so it is generally better stirred into food or diluted than consumed as a glass of milk.
Gluten-free coconut milk Vitamins & Minerals
Vitamins
B3
0.91mg · 6% DV
Folate
19.2µg · 5% DV
B5
0.22mg · 4% DV
Vitamin C
3.36mg · 4% DV
Minerals
Manganese
1.1mg · 48% DV
Copper
0.32mg · 36% DV
Phosphorus
120mg · 17% DV
Selenium
7.44µg · 14% DV
Potassium ⭐
316mg · 9% DV
Sodium
18mg · 1% DV
Gluten-free coconut milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free coconut milk
To burn the 276 calories in ½ cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Gluten-free coconut milk?
Gluten-free coconut milk is a dairy-free liquid made by blending coconut flesh with water and straining it. It is a familiar ingredient in South and Southeast Asian cooking, where it adds richness to everything from curries and soups to sweets. The name refers to coconut milk, not the thinner liquid inside a fresh coconut.
Its texture is creamy and its flavour gently sweet, with a clear coconut aroma. Use it in savoury dishes, puddings, smoothies or coffee; in many places it is also a convenient plant-based alternative in home cooking. It is high in fat, with 23.8 g per 100 g, so a small amount can add plenty of body. For a lighter dish, dilute it with water or use less and balance its richness with bright, acidic flavours.
How Nutritious Is Gluten-free coconut milk?
Nutrient density
Medium
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
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.
Is Gluten-free coconut milk Processed?
NOVA 3
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 Gluten-free coconut milk Contain Allergens?
No known major allergens
Which Diets Is Gluten-free 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
Gluten-free coconut milk Fat Profile
SATURATED
25.32g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.