Coconut Milk Nutrition: Facts and Benefits


Creamy coconut milk is a delicious, dairy-free alternative – but it might make you think twice because it is high in calories and saturated fats.

Let’s take a closer look at feeding coconut milk and how it stacks up with other milks.

What is coconut milk?

coconut milk It is prepared by extracting the grated white pulp of coconut and soaking it in hot water in a 1: 1 ratio.

The result is a thick white liquid with a creamy layer on top – this is coconut cream, the most concentrated form of coconut milk.

Real coconut milk is usually sold in a box, which is what you’ll use in curries and rich soups.

By adding more water to the mixture, manufacturers can make “lightweight coconut milk”.

They add more water to make the drinkable carton of coconut milk drink that you often see next to others Dairy-free milk alternatives.

It should be noted that coconut milk drink and other options such as rice, almonds and hemp milk are not considered dairy products because their nutritional content It is not similar to milk or fortified soy drinks.

Top view of open coconut, coconut milk, and grated coconut

Coconut milk nourishment

The nutrition of coconut milk varies a lot depending on whether it is in the form of a carton or a carton.

According to Brittany Crump, MPH, RD at Savor the nutrition, “Carton coconut milk is diluted with water to make it more drinkable. Canned coconut milk is high in fat.”

Canned coconut milk High in calories – a mug contains:

  • 552 Calories
  • 57 grams of fat

This is more than just whole milk!

Note that 89% of the calories in canned coconut milk are Saturated fatLimiting which experts recommend to improve heart health.

This may be the reason this milk is generally used for cooking in Recipes like this curry.

On the other hand, a cup of Diluted coconut milk From carton contains:

  • 40 calories
  • 4 grams of fat

It is very similar to unsweetened almond milk. Unless sugar is added, coconut milk is naturally low in sugar.

However, the coconut milk drink Slightly higher in fat From almond milk.

Coconut milk in a box

Is coconut milk healthier than milk?

Coconut milk diluted from a carton can be similar to cow’s milk because the manufacturers fortify it with vitamins A, D, E, calcium, and even B12.

In general, it will still contain less protein than cow’s milk.

Whether one milk is better for you than the other depends on your needs. Coconut milk works best for:

  • Plant or vegetarian lifestyle
  • Individuals with lactose intolerance
  • Milk protein allergy, an alternative for those with nut allergies

With diluted coconut milk, the fats and saturated fats are not a problem unless you drink large amounts.

Experts I recommend limiting saturated fats to less than 10% of your daily calories, so it’s still reasonable to have 1 to 2 cups of coconut milk per day.

Is coconut milk a healthy fat?

This definitely depends on who you ask.

2016 New York Times The survey He once explained this difference of opinion: 72% of Americans rated coconut oil as healthy compared to only 37% of nutritionists.

Why the controversy?

Because 80-90% Of coconut oil is saturated fat, and the same is true of canned, undiluted coconut milk.

Saturated fats are known to increase LDL, Also known as the “bad” cholesterol, which can block arteries over time and lead to heart disease.

Those who advocate coconut fats claim that it’s unfair to treat all saturated fats the same way.

Mainly saturated fats from coconut Lauric acid, Which is medium-chain triglyceride (MCT). Because it’s an MCT, some research Argues Which – which:

  • Coconut fat is more likely to be burned as energy than as fat.
  • Coconut fats also raise HDL, the “good” cholesterol.

The defense’s claims are important, but more research is needed to confirm them.

In the meantime, most health organizations are taking a conservative stance by recommending coconut fats in moderation.

of between it Mayo ClinicAnd the American Heart AssociationAnd the American Diabetes Association, And the Academy of Nutrition and Dietetics.

“Yes, you can have saturated fats in small amounts, but it is best to replace them with foods that contain unsaturated fats,” says Crump.

How to use coconut milk

Canned coconut milk is best used in moderation. Treat it as you would with heavy whipped cream or half and half.

If you like, add one to a few teaspoons to your coffee, oatmeal, or smoothie. Use it in moderation to enhance curries and soups.

“My favorite way to use coconut milk is in smoothies,” says Crump. “I can enjoy the creamy taste by adding just a small amount with nutritious things like blueberries and chia seeds.”

Since it is more dilute, the coconut milk drink in the carton can be consumed similarly to almond milk or low-fat cow’s milk.

Distance: Coconut milk can be high in calories and saturated fats.

Enjoy it in moderation along with a balanced diet, and you should be good to go!

Canned coconut milk (1 cup) Silky unsweetened coconut milk drink (1 cup) Pure milk (1 cup)
Calories 552 40 146
Fat (g) 57.2 4 8
Saturated fat (g) 50.7 3 7.8
Carbohydrates (g) 13.3 1 11.4
Fibers (g) 5.3 0 0
Protein (g) 5.5 0 8
Vitamin A (μg) 0 180 78.1
Vitamin E (mg) 0.2 3 0.1
Vitamin D (μg) 0 2 3
Vitamin B12 (μg) 0 0.9 1.3
Calcium (mg) 38.5 460 300
Iron (mg) 4 0.5 0
Magnesium (mg) 88.9 Unlisted 29.3
Potassium (mg) 631 310 366
Copper (mg) 0.6 Unlisted 0
Selenium (μg) 14.9 Unlisted 4.6

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