Know what’s on your plate
Coconut milk
Calories & nutrition facts
unsweetened
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 0.2 g 0%
- Carbohydrate 0.2 g 0%
- Fat 2.4 g 3%
- Saturated fat 2.4 g 12%
- Fibre 0.2 g 1%
- Sugars 0.2 g —
- Sodium 20 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0 mg 0%
- Vitamin B6 0 mg 0%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 90 mg 7%
- Iron 0.13 mg 1%
- Phosphorus 46 mg 4%
- Potassium 33 mg 1%
- Zinc 0.04 mg 0%
- Selenium 0.2 µg 0%
- Iodine 0.83 µg 1%
Similar foods
- Light coconut milkcanned72 kcal / 100 g
- Reduced fat coconut milkretail79 kcal / 100 g
- Canned coconut milk197 kcal / 100 g
- Frozen coconut milk202 kcal / 100 g
- Low fat coconut milk80 kcal / 100 g
- Coconut drinkplain, prepacked30 kcal / 100 g
- Almond milkunsweetened, shelf stable15 kcal / 100 g
- Plain coconut beverageunsweetened, not fortified, refrigerated and/or shelf-stable20 kcal / 100 g
- Coconut water beverageunsweetened, ready-to-drink18 kcal / 100 g
- Rice milkunsweetened47 kcal / 100 g
Questions about Coconut milk
Is coconut milk the same as canned coconut milk?
No. Coconut milk sold as a drink is much thinner and less rich; canned coconut milk has about 197 kcal and 21 g fat per 100 g, compared with 23 kcal and 2.4 g fat in this drink. Use canned coconut milk for creamy curries and the drink for pouring or blending.
Do you need to shake coconut milk before using it?
Yes. The coconut can separate during storage, leaving a thicker layer at the top; shake the closed carton well before pouring, or stir the contents if it is already open.
Can you heat coconut milk for coffee or tea?
Yes. Warm it gently in a pan or microwave rather than boiling it, then pour it into your drink. It may not foam as well as dairy milk, and some varieties can separate if heated too fast.
What can you make with coconut milk?
Blend it into smoothies, pour it over cereal or porridge, or use it in pancakes and chia pudding. For a curry or soup that needs a rich, creamy base, use canned coconut milk instead.
How should you store coconut milk after opening?
Keep it covered in the fridge and use it within a few days, following the carton’s guidance. Don’t leave it at room temperature for more than two hours; freeze leftovers in small portions if you won’t use them in time.
Can you replace dairy milk with coconut milk in baking?
Usually, yes: swap it in the same amount for recipes such as pancakes, muffins and quick breads. Its coconut flavour is noticeable, and the thinner drink is not a substitute for canned coconut milk in recipes that rely on its thickness.
How does coconut milk compare with almond milk?
Coconut milk has more fat but less protein: per 100 g, it has 2.4 g fat and 0.2 g protein, while almond milk has 1.4 g fat and 0.54 g protein.
Source: FOODfiles (New Zealand) C1136 · per 100 g · carbohydrate per EU label, fibre excluded
