Food guide

Coconut Milk

Pressed coconut flesh and water; the creamy base of countless curries.

Plant-BasedHealthy Fats

Coconut Milk, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of coconut milk, tinned for fair comparison. Typical serving: 100 ml tinned (100 g) — 197 kcal per 100 g serving.

Nutrition information for Coconut Milk
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	197 kcal	197 kcal	100 kcal
Protein	2 g	2 g	1 g
Carbohydrate	3 g	3 g	1.5 g
Fat	21 g	21 g	10.7 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of coconut milk, with a typical serving and FDA Daily Value for adults.

Micronutrients for Coconut Milk
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	1 mg	1 mg	1%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.022 mg	0.022 mg	2%
Riboflavin	0 mg	0 mg	0%
Niacin	0.64 mg	0.64 mg	4%
Vitamin B6	0.028 mg	0.028 mg	2%
Folate	14 µg	14 µg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.15 mg	0.15 mg	3%
Choline	8.5 mg	8.5 mg	2%
Minerals
Calcium	18 mg	18 mg	1%
Iron	3.3 mg	3.3 mg	18%
Magnesium	46 mg	46 mg	11%
Phosphorus	96 mg	96 mg	8%
Potassium	220 mg	220 mg	5%
Sodium	13 mg	13 mg	<1%
Zinc	0.56 mg	0.56 mg	5%
Copper	0.22 mg	0.22 mg	24%
Manganese	0.77 mg	0.77 mg	33%

Source: USDA FoodData Central — Nuts, coconut milk, canned (liquid expressed from grated meat and water)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat coconut milk?

Creates richness in dairy-free cooking.
Provides iron and manganese.

How to include it

Use half a tin plus stock to lighten curries.
Choose light coconut milk for everyday cooking.

Things to consider

Very high in saturated fat and calories.
Light versions are simply diluted.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Coconut, a nutrient-dense fruit food, photographed on a plain linen surface

FruitHealthy Fats

Coconut, fresh

Fresh coconut meat is high in fibre and saturated fat, with a distinctive sweet flavour.

kcal: 354
protein: 3.4 g
fibre: 9 g

per 100 g · Typical serving: 50 g fresh meat

Healthy FatsPlant-Based

Coconut Oil

A solid tropical fat, over 80 % saturated despite its health-food reputation.

kcal: 864
protein: 0 g
fibre: 0 g

per 100 g · Typical serving: 1 tbsp (14 g)

Plant-Based

Coconut Water

The clear liquid from young coconuts, naturally rich in potassium.

kcal: 18
protein: 0.7 g
fibre: 1.1 g

per 100 g · Typical serving: 250 ml (250 g)

Browse the whole food database

Practical nutrition and wellness information, delivered without the hype.