Coconut milk
Categories
| Macros | per 100 g |
|---|---|
| Calories | 148 kcal |
| Protein | 1.1 g |
| Fat | 15.4 g |
| Carbs | 1.7 g |
Coconut milk is a creamy liquid extracted from the grated flesh of mature coconuts, distinct from coconut water found inside the fruit. It is a staple ingredient across South and Southeast Asian, Caribbean and West African cuisines, used in curries, soups, stews and desserts, typically from a can or carton. Per 100 g, coconut milk provides 148 kcal, 1.1 g of protein, 15.4 g of fat and just 1.7 g of carbohydrates, with virtually all of that carbohydrate coming from sugars. The fat content is the defining feature of its nutritional profile. It contributes 160 mg of potassium, 30 mg of phosphorus and 26 mg of magnesium per 100 g. Coconut milk is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in coconut milk?
Coconut milk contains 148 kcal per 100 g, almost entirely from its fat content of 15.4 g. A typical 60 ml serving added to a curry or smoothie contributes roughly 89 kcal.
Is coconut milk keto-friendly?
Yes, coconut milk fits well within a keto dietary pattern. With only 1.7 g of carbohydrates and 15.4 g of fat per 100 g, it is one of the higher-fat, lower-carb plant-based liquids available.
Is coconut milk dairy-free?
Coconut milk contains no dairy whatsoever — it is derived entirely from coconut flesh and water. It appears on the dairy-free, vegan and vegetarian compatible lists, making it a common substitute for cream or cow's milk in cooking.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 148 kcal |
| Protein | 1.1 g |
| Fat | 15.4 g |
| Carbs | 1.7 g |
| Sugars | 1.7 g |
| Fiber | 0.40 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 12.5 g |
| Monounsaturated | 0.90 g |
| Polyunsaturated | 0.20 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.23 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 3.0 mg |
| Iron | 0.30 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 30.0 mg |
| Potassium | 160 mg |
| Sodium | 26.0 mg |
| Zinc | 0.20 mg |
| Copper | 0.18 mg |
| Manganese | 0.46 mg |
| Selenium | 0 mcg |
| Iodine | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Thiamin (B1) | 0 mg |
| Riboflavin (B2) | 0 mg |
| Niacin (B3) | 0.10 mg |
| Pantothenic acid (B5) | 0.040 mg |
| Vitamin B6 | 0.010 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 0 mcg |
