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Unsweetened fat-free coconut milk Calories
Low-calorie, unsweetened, fat-free plant-based milk alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened fat-free coconut milk (240 g) has 31 calories. That works out to 13 calories per 100 g. It contains 1.9 g of carbs, 0.5 g of protein, 0.2 g of fat and 0.5 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Unsweetened fat-free coconut milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
31
KCAL / 240G
Carbs
1.9g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 18% · Fat 15%
Unsweetened fat-free coconut milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 43 mg | 2% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.5 g | 1% |
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 1 Cup of Unsweetened fat-free coconut milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 31 kcal |
| 1 tablespoon (small) | 15 g | 2 kcal |
| 4 tablespoon (quarter) | 60 g | 8 kcal |
| 100 g | 100 g | 13 kcal |
| 1 cup (half) | 120 g | 16 kcal |
| 1 serving (small) | 200 g | 26 kcal |
| 1 serving (large) | 330 g | 43 kcal |
| 1 bottle (medium) | 330 g | 43 kcal |
| 2 cup (double) | 480 g | 62 kcal |
Calculated from 13 calories per 100 g.
Frequently Asked Questions About Unsweetened fat-free coconut milk
Can you put unsweetened fat-free coconut milk in coffee?
Yes, you can add it to coffee. It gives the drink a mild coconut flavor and a lighter texture than full-fat coconut milk; pour it in gradually to adjust the taste.
Can you drink unsweetened fat-free coconut milk straight from the carton?
Yes, it can be poured and enjoyed as a ready-to-drink beverage. Shake the carton first, since the contents may separate during storage, and serve it chilled if you prefer a cooler, lighter drink.
Can you use unsweetened fat-free coconut milk on cereal or oatmeal?
Yes, it works on cereal and in oatmeal. Its texture is thinner than full-fat coconut milk, so it adds a light coconut flavor without making breakfast as rich or creamy.
Can you use unsweetened fat-free coconut milk in a smoothie?
Yes, it blends well into smoothies with fruit, oats, or other ingredients. Because it is thin and low in fat, it makes a lighter drink than a smoothie made with canned coconut milk.
Does unsweetened fat-free coconut milk taste strongly of coconut?
It usually has a mild coconut taste rather than the rich, pronounced flavor of full-fat canned coconut milk. The flavor can vary by product, so it may be less noticeable when mixed into coffee or a smoothie.
Is unsweetened fat-free coconut milk the same as canned coconut milk?
No. Unsweetened fat-free coconut milk is a lighter beverage, while canned coconut milk is typically thicker and richer and is commonly used in cooking. They usually are not interchangeable in recipes that rely on canned coconut milk's consistency.
Can you cook curry with unsweetened fat-free coconut milk?
Yes, but it will make curry thinner and less creamy than canned coconut milk. Add it toward the end and warm it gently; use a recipe designed for a beverage-style coconut milk if you want a similar consistency.
Can unsweetened fat-free coconut milk be frothed for coffee?
It may froth, but the foam is often less rich or stable than foam made with a barista-style milk, since this drink is fat-free. Chill it first and use a frother for the best chance of creating a light foam.
How should you store unsweetened fat-free coconut milk after opening?
Keep the opened carton sealed in the refrigerator. The recommended time to use it varies by product, so follow its after-opening instructions and discard it if its smell or appearance changes.
Can you freeze unsweetened fat-free coconut milk?
Yes, you can freeze it, but thawing may change its texture or cause separation. Stir or shake it well after thawing, and use it in a smoothie or cooked dish if it no longer feels smooth enough to drink.
Unsweetened fat-free coconut milk Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
B1
0.02mg · 2% DV
B5
0.07mg · 1% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.05mg · 6% DV
Calcium
38mg · 4% DV
Magnesium
14mg · 3% DV
Potassium ⭐
108mg · 3% DV
Sodium
43mg · 2% DV
Unsweetened fat-free coconut milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened fat-free coconut milk
To burn the 31 calories in 1 cup (medium) (240 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 Unsweetened fat-free coconut milk?
Unsweetened fat-free coconut milk is a light, drinkable coconut-based beverage, typically made by blending coconut with water. It is thinner than the rich canned coconut milk used in many South and Southeast Asian curries, and has a gentle coconut flavour. Pour it over cereal or porridge, blend it into a smoothie, or add it to coffee; it also works in recipes where you want a mild coconut note without much richness.
With no added sugar and very little fat, it is a low-calorie plant-based milk alternative: 100 g provides 13 calories. It can suit people looking for a lighter option, though its low protein content means it is not especially filling on its own. Pair it with oats, fruit or nuts for a more substantial breakfast.
How Nutritious Is Unsweetened fat-free coconut milk?
Nutrient density
Low
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
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 Unsweetened fat-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 Unsweetened fat-free coconut milk Contain Allergens?
No known major allergens
Which Diets Is Unsweetened fat-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
— Not suitable
Low FODMAP
— Not suitable
Unsweetened fat-free coconut milk Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.