{"id":4124,"date":"2025-01-22T23:37:07","date_gmt":"2025-01-22T23:37:07","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/nutritional-facts-and-benefits-of-coconut-milk.html"},"modified":"2025-01-22T23:37:07","modified_gmt":"2025-01-22T23:37:07","slug":"nutritional-facts-and-benefits-of-coconut-milk","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/nutritional-facts-and-benefits-of-coconut-milk.html","title":{"rendered":"Nutritional Facts and Benefits of Coconut Milk"},"content":{"rendered":"<p>Creamy coconut milk is a delicious, dairy-free alternative \u2014 but it might make you think twice because it\u2019s high in calories and saturated fat.<\/p>\n<p>Let\u2019s take a closer look at coconut milk nutrition and how it stacks up against other milks.<\/p>\n<h2>What Is Coconut Milk?<\/h2>\n<\/p>\n<p>Coconut milk\u00a0is made by extracting the grated white pulp of coconuts and soaking it in hot water at a 1:1 ratio.<\/p>\n<p>The result is a thick white liquid with a creamy layer at the top \u2014 that\u2019s the coconut cream, the most concentrated form of coconut milk.<\/p>\n<p>True coconut milk is typically sold in a can and is what you\u2019d use for rich curries and soups.<\/p>\n<p>By adding more water into the mix, manufacturers can make \u201clight coconut milk.\u201d<\/p>\n<p>They add\u00a0even more water\u00a0to make the drinkable carton of coconut milk beverage you often see next to other\u00a0dairy-free milk alternatives.<\/p>\n<p>It should be noted that coconut milk beverage and other options like rice, almond, and hemp milks are not considered dairy because their nutrition content is\u00a0not similar to milk or fortified soy beverages.<\/p>\n<h2>Coconut Milk Nutrition<\/h2>\n<p>Coconut milk nutrition varies a lot depending on if it\u2019s in can or carton form.<\/p>\n<p>According to Brittany Crump, M.P.H., R.D. at\u00a0Savor Nutrition, \u201cCarton coconut milk is diluted with water to make it more drinkable. Canned coconut milk has a much higher percentage of fat.\u201d<\/p>\n<p>Canned coconut milk\u00a0is very high in calories \u2014 a cup contains:<\/p>\n<ul>\n<li>552 calories<\/li>\n<li>57 grams of fat<\/li>\n<\/ul>\n<p>That\u2019s more than whole milk!<\/p>\n<p>Note that 89% of the calories in canned coconut milk is\u00a0saturated fat, which experts recommend limiting to improve heart health.<\/p>\n<p>That could be why these milks are generally used for cooking in\u00a0recipes like this curry.<\/p>\n<p>On the other hand, a cup of\u00a0diluted coconut milk\u00a0from a carton contains:<\/p>\n<ul>\n<li>40 calories<\/li>\n<li>4 grams of fat<\/li>\n<\/ul>\n<p>It\u2019s very comparable to unsweetened almond milk. Unless sugar is added, coconut milk is naturally low in sugar.<\/p>\n<p>However, coconut milk beverage is\u00a0slightly higher in fat\u00a0than almond milk.<\/p>\n<h2>Is Coconut Milk Healthier Than Milk?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-136824\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/04\/Coconut-Milk-Nutrition.600.can_.jpg\" alt=\"Coconut milk in a can\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Diluted coconut milk from a carton can be similar to cow\u2019s milk since manufacturers fortify with vitamins A, D, E, calcium, and even B12.<\/p>\n<p>Generally speaking, it will still contain less protein than cow\u2019s milk.<\/p>\n<p>Whether one milk is better for you than the other depends on your needs. Coconut milk works better for:<\/p>\n<ul>\n<li>Vegan or vegetarian lifestyles<\/li>\n<li>Lactose-intolerant individuals<\/li>\n<li>Milk protein allergies, and an alternative for those with nut allergies<\/li>\n<\/ul>\n<p>With diluted coconut milk, fat and saturated fats are less of an issue unless you\u2019re chugging massive amounts.<\/p>\n<p>Experts\u00a0recommend limiting saturated fat to less than 10% of your daily calories, so 1-2 cups of coconut milk a day is still reasonable.<\/p>\n<h2>Is Coconut Milk a Healthy Fat?<\/h2>\n<p>That certainly depends on who you ask.<\/p>\n<p>A 2016 New York Times\u00a0survey\u00a0once illustrated this difference in opinion: 72% of Americans rated coconut oil as healthy compared to just 37% of nutritionists.<\/p>\n<p>Why the controversy?<\/p>\n<p>Because\u00a080-90%\u00a0of coconut oil is saturated fat, and the same goes for canned, undiluted coconut milk.<\/p>\n<p>Saturated fat is known to increase\u00a0LDL, also known as \u201cbad\u201d cholesterol, which can block arteries over time and lead to heart disease.<\/p>\n<p>Those who defend coconut fat claim that it\u2019s unfair to treat all saturated fat the same.<\/p>\n<p>The saturated fat from coconuts is primarily\u00a0lauric acid, a medium-chain triglyceride (MCT). Because it\u2019s an MCT, some research\u00a0argues\u00a0that:<\/p>\n<ul>\n<li>Coconut fat is more likely to be burned as energy than stored as fat.<\/li>\n<li>Coconut fat also raises HDL, the \u201cgood\u201d cholesterol.<\/li>\n<\/ul>\n<p>The defense claims are important, but more research is needed to confirm them.<\/p>\n<p>In the meantime, most health organizations take a conservative stance by recommending we use coconut fats sparingly.<\/p>\n<p>Among them are the\u00a0Mayo Clinic,\u00a0American Heart Association,\u00a0American Diabetes Association, and the\u00a0Academy of Nutrition &amp; Dietetics.<\/p>\n<p>Crump explains, \u201cYes, you can have saturated fat in small quantities, but it\u2019s better if you can replace it with foods that contain unsaturated fats.\u201d<\/p>\n<h2>How to Use Coconut Milk<\/h2>\n<p>Canned coconut milk is best used in moderation. Treat it like you would heavy whipped cream or half-and-half.<\/p>\n<p>If you like it, add one to a few spoonfuls to your coffee, oatmeal, or smoothie. Use it sparingly to enhance curries and soups.<\/p>\n<p>Crump says, \u201cMy favorite way to use coconut milk is in smoothies. I can enjoy the creamy taste by adding just a small amount along with nutritious things like blueberries and chia seeds.\u201d<\/p>\n<p>Since it\u2019s more diluted, coconut milk beverage from a carton can be consumed similar to almond milk or low-fat cow\u2019s milk.<\/p>\n<p><strong>Takeaway:\u00a0<\/strong>Coconut milk can be high in calories and saturated fat.<\/p>\n<p>Enjoy it in moderation alongside a balanced diet, and you should be good to go!<\/p>\n<table>\n<tbody>\n<tr>\n<td\/>\n<td>\u00a0Canned Coconut Milk\u00a0(1 cup)<\/td>\n<td>\u00a0Silk Unsweetened Coconut Milk Beverage\u00a0(1 cup)<\/td>\n<td>\u00a0Whole Milk\u00a0(1 cup)<\/td>\n<\/tr>\n<tr>\n<td>Calories<\/td>\n<td>552<\/td>\n<td>40<\/td>\n<td>146<\/td>\n<\/tr>\n<tr>\n<td>Fat (g)<\/td>\n<td>57.2<\/td>\n<td>4<\/td>\n<td>8<\/td>\n<\/tr>\n<tr>\n<td>Saturated fat (g)<\/td>\n<td>50.7<\/td>\n<td>3<\/td>\n<td>7.8<\/td>\n<\/tr>\n<tr>\n<td>Carbohydrates (g)<\/td>\n<td>13.3<\/td>\n<td>1<\/td>\n<td>11.4<\/td>\n<\/tr>\n<tr>\n<td>Fiber (g)<\/td>\n<td>5.3<\/td>\n<td>0<\/td>\n<td>0<\/td>\n<\/tr>\n<tr>\n<td>Protein (g)<\/td>\n<td>5.5<\/td>\n<td>0<\/td>\n<td>8<\/td>\n<\/tr>\n<tr>\n<td>Vitamin A (mcg)<\/td>\n<td>0<\/td>\n<td>180<\/td>\n<td>78.1<\/td>\n<\/tr>\n<tr>\n<td>Vitamin E (mg)<\/td>\n<td>0.2<\/td>\n<td>3<\/td>\n<td>0.1<\/td>\n<\/tr>\n<tr>\n<td>Vitamin D (mcg)<\/td>\n<td>0<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Vitamin B12 (mcg)<\/td>\n<td>0<\/td>\n<td>0.9<\/td>\n<td>1.3<\/td>\n<\/tr>\n<tr>\n<td>Calcium (mg)<\/td>\n<td>38.5<\/td>\n<td>460<\/td>\n<td>300<\/td>\n<\/tr>\n<tr>\n<td>Iron (mg)<\/td>\n<td>4<\/td>\n<td>0.5<\/td>\n<td>0<\/td>\n<\/tr>\n<tr>\n<td>Magnesium (mg)<\/td>\n<td>88.9<\/td>\n<td>Not listed<\/td>\n<td>29.3<\/td>\n<\/tr>\n<tr>\n<td>Potassium (mg)<\/td>\n<td>631<\/td>\n<td>310<\/td>\n<td>366<\/td>\n<\/tr>\n<tr>\n<td>Copper (mg)<\/td>\n<td>0.6<\/td>\n<td>Not listed<\/td>\n<td>0<\/td>\n<\/tr>\n<tr>\n<td>Selenium (mcg)<\/td>\n<td>14.9<\/td>\n<td>Not listed<\/td>\n<td>4.6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Creamy coconut milk is a delicious, dairy-free alternative \u2014 but it might make you think twice because it\u2019s high in calories and saturated fat. Let\u2019s take a closer look at coconut milk nutrition and how it stacks up against other milks. What Is Coconut Milk? Coconut milk\u00a0is made by extracting the grated white pulp of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4125,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=4124"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4124\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/4125"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=4124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=4124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=4124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}