What are the Nutritional Facts about Coconut Milk?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Coconut milk is rich and creamy. Learn its nutrition facts, calories, health benefits, and whether it is good or bad for health.
Introduction:
Coconut milk is widely used in South Indian, coastal, and Asian cooking. It is made by extracting liquid from grated coconut flesh. Coconut milk adds rich taste to curries, soups, and desserts. Let us understand the nutritional facts about coconut milk and how it affects your health.
Nutritional Facts About Coconut Milk (Per 100 ml, unsweetened)
| Nutrient | Amount |
|---|---|
| Calories | 230 kcal |
| Fat | 24 g |
| Saturated Fat | 21 g |
| Carbohydrates | 6 g |
| Sugar | 3 g |
| Protein | 2.3 g |
| Dietary Fiber | 2.2 g |
| Potassium | 263 mg |
| Magnesium | 37 mg |
| Iron | 3.3 mg |
| Vitamin C | 2.8 mg |
Note: Nutrition values vary based on thickness and brand.
Health Benefits of Coconut Milk:
1. Provides Healthy Fats
- Rich in medium-chain triglycerides (MCTs)
- Gives quick energy
- Supports metabolism
2. Good for Lactose-Intolerant People
- Dairy-free and vegan
- Suitable milk alternative
3. Supports Heart Health (In Moderation)
- MCT fats may improve good cholesterol (HDL)
- Excess intake may increase LDL
4. Supports Bone and Muscle Function
- Contains magnesium and potassium
- Helps muscle and nerve function
5. Improves Taste and Satiety
- Makes food filling
- Helps control appetite when used wisely
Is Coconut Milk Good for Weight Loss?
Coconut milk can be included in weight loss in small amounts.
Pros:
- Keeps you full
- Provides energy
Cons:
- High in calories and saturated fat
Tip:
Use thin coconut milk or small quantities in cooking.
Coconut Milk and Diabetes
- Low glycaemic index
- Does not raise blood sugar directly
- High fat means portion control is important
Coconut Milk vs Cow’s Milk (Per 100 ml)
| Nutrient | Coconut Milk | Cow’s Milk |
|---|---|---|
| Calories | 230 kcal | 60 kcal |
| Fat | High | Moderate |
| Protein | Low | Higher |
| Lactose | No | Yes |
Best Ways to Use Coconut Milk
- 🍛 Vegetable and chicken curries
- 🍲 Soups and stews
- 🍚 Rice dishes
- 🥣 Desserts (in moderation)
Who Should Be Careful?
- People with high cholesterol
- Those trying to lose weight
- Avoid daily large servings
Conclusion
Coconut milk is a rich, flavorful ingredient that provides healthy fats and minerals. While it has benefits, it is high in calories and saturated fat, so moderation is key. When used occasionally and in small amounts, coconut milk can be part of a balanced Indian diet.