Know what’s on your plate
Coconut milk
Calories & nutrition facts
raw, liquid expressed from grated meat and water
Nutrition facts
Per 100 g% DV- Calories 230 kcal —
- Protein 2.3 g 5%
- Carbohydrate 3.3 g 1%
- Fat 24 g 31%
- Saturated fat 21 g 106%
- Fibre 2.2 g 8%
- Sugars 3.3 g —
- Sodium 15 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 2.8 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.15 mg 1%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0.76 mg 5%
- Pantothenic acid (B5) 0.18 mg 4%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 16 µg 4%
- Vitamin B12 0 µg 0%
- Choline 8.5 mg 2%
Minerals
- Calcium 16 mg 1%
- Iron 1.6 mg 9%
- Magnesium 37 mg 9%
- Phosphorus 100 mg 8%
- Potassium 263 mg 6%
- Zinc 0.67 mg 6%
- Copper 0.27 mg 30%
- Manganese 0.92 mg 40%
- Selenium 6.2 µg 11%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 230 | 2.3 g | 3.3 g | 24 g |
| 1 × cup | 240 g | 552 | 5.5 g | 8 g | 57 g |
| 1 × tbsp | 15 g | 35 | 0.3 g | 0.5 g | 3.6 g |
| 2 × cup | 480 g | 1104 | 11 g | 16 g | 114 g |
| ½ × cup | 120 g | 276 | 2.7 g | 4 g | 29 g |
| 3 × cup | 720 g | 1656 | 17 g | 24 g | 172 g |
| 4 × cup | 960 g | 2208 | 22 g | 32 g | 229 g |
Similar foods
Questions about Coconut milk
Should you shake coconut milk before using it?
Yes. The fat can rise and set into a thick layer, especially in a cool cupboard; shake the sealed tin or carton well, or stir the contents together after opening.
How do you stop coconut milk splitting in a curry?
Add it towards the end and bring the curry to a gentle simmer rather than a hard boil. If the sauce separates, take it off the heat and whisk it; a little water or stock can help bring it together.
What dishes can you make with coconut milk?
Use it in Thai curries, laksa, rendang and coconut rice, or simmer it with rice and sugar for a creamy pudding. It also works in soups such as pumpkin or sweet potato soup.
Can you use coconut milk instead of cream?
Usually, yes: use it in equal amounts in soups, sauces and stews, bearing in mind that it adds a coconut flavour. For a thicker result, use coconut cream instead.
What is the difference between coconut milk and coconut cream?
Coconut cream is thicker and more concentrated, so it gives sauces and desserts a richer texture. Per 100 g, coconut cream has 330 kcal and 34.7 g fat, compared with 230 kcal and 24 g fat in coconut milk.
Is carton coconut milk the same as tinned coconut milk?
Not usually. Carton coconut milk is often a thinner drink for pouring over cereal or adding to tea, while tinned coconut milk is generally richer and intended for cooking; use the tinned kind for curries and sauces.
How should you store opened coconut milk?
Transfer leftovers from the tin to a covered container and refrigerate promptly. Use within three to four days, and stir or whisk it before cooking if it has separated.
Can you freeze coconut milk?
Yes. Freeze it in a sealed container or in small portions for up to a few months; leave room for expansion. It may separate after thawing, so whisk it well and use it in cooked dishes.
Source: USDA FoodData Central 170172 · per 100 g · carbohydrate per EU label, fibre excluded
