per 100 grams
Carbohydrates 5.5 g
Proteins 2.3 g
Fats 23.8 g
Water 67.6 g
Sugar 3.3 grams
Fiber 2.2 grams
Ash 0.7 grams

Coconut Milk

230 Calories per 100g

and its benefits

Are you looking for a delicious, dairy-free milk alternative? Coconut milk may be the perfect substitute for traditional milk or milk alternatives like soy milk and almond milk. It’s creamy, sweet flavor is appealing to many, and it offers a number of other health benefits as well.

What is Coconut Milk?

Coconut milk is made from the white flesh of coconuts. The flesh is ground up then soaked in hot water to create a milky liquid. Coconut milk can be used in place of regular milk in many recipes or enjoyed as a beverage. It is a staple of many Southeast Asian cuisines, as well as popular in many vegan recipes.

What Are the Health Benefits of Coconut Milk?

Though coconut milk is high in fat and calories, it is an excellent source of healthy fats. These include lauric acid and medium-chain fatty acids (MCFAs). The body is able to quickly break down MCFAs into energy, making them easier to digest than long-chain fatty acids. Also, as a saturated fat, coconut milk may help to decrease inflammation, reduce bad cholesterol levels, and aid in weight loss.

Surprisingly, coconut milk is a rich source of essential vitamins and minerals. It contains vitamin C, B vitamins, potassium, folate, magnesium, and selenium. It’s also high in iron and calcium, making it a great way to get your daily dose of these important nutrients.

Coconut milk is also low in sugar compared to other dairy substitutes. Most of the fat and nutrients are found in the “cream of coconut” found at the top of the can. However, this also means that it is higher in calories and fat than other non-dairy milks.

How do I Choose the Right Coconut Milk for Me?

When choosing a coconut milk, be sure to look for one that is made with real coconut, not sugary syrups or artificial flavors. Also, check the fat content. Full-fat coconut milk will have the most flavor and health benefits, but you may want to select reduced-fat or light coconut milk if you are watching your calorie and fat intake.

You can purchase coconut milk in either the canned or carton form. Canned coconut milk is better for recipes as they are thicker and creamier, while cartons will be thinner, like regular milk. You can also use both varieties to make smoothies, latte, and sauces.

Another popular option is coconut-based beverages. These are usually lighter than full-fat coconut milk, and often sweetened with fruit juices and spices. As with any food, be sure to check the labels for added sugars and other ingredients you don’t want to consume.

What Types of Recipes Can I Make with Coconut Milk?

Coconut milk is versatile and can be used in virtually any recipe where regular milk would be used. It can also be used to make vegan cheesecakes, puddings, and other desserts. Soups, curries, stews, and sauces can all be made with coconut milk, as well as drinks like smoothies and lattes.

Finally, don’t forget to use coconut milk in your morning oatmeal or cereal. The addition of the creamy, sweet flavor will make your breakfast more delicious and satisfying.


Coconut milk is a delicious and nutritious alternative to regular dairy milk and other non-dairy milks. It offers a range of health benefits, including its healthy fats, vitamins, and minerals. It can be used as a delicious beverage or in recipes like soups, stews, and desserts. Be sure to pick one with minimal added sugar for the healthiest option. Enjoying the coconut-y goodness of coconut milk is a great way to add variety to your diet.