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Nuts & seeds

Coconut milk, canned

Canned coconut milk is the liquid expressed from grated coconut meat and water, then packaged in a can. This generic USDA product is distinct from coconut water, raw coconut milk, sweetened coconut cream and diluted fortified coconut drinks.

Nutrition per100 g
197kcal
824 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.0 g
4% RI*
Carbohydrates2.8 g
1% RI*
Fat21.3 g
30% RI*
Saturated fat18.9 g
95% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C1.0 mg
1% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.0 mg
2% RI*
Folate14.0 µg
7% RI*

Minerals

Calcium18.0 mg
2% RI*
Iron3.3 mg
24% RI*
Magnesium46.0 mg
12% RI*
Phosphorus96.0 mg
14% RI*
Potassium220.0 mg
11% RI*
Sodium13.0 mg
1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind coconut milk, canned

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 3.30 mg iron per 100 g in the USDA reference.
  • Provides 46 mg magnesium, 96 mg phosphorus and 220 mg potassium per 100 g.
  • Provides 1.0 mg vitamin C and 14 micrograms total folate per 100 g.
  • Its coconut flavour and fat content can provide richness and body in curries, soups, sauces and desserts.
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THE DOWNSIDE

What to keep in mind

  • Contains 197 kcal and 21.3 g fat per 100 g, so the quantity used materially affects a recipe’s energy content.
  • Contains 18.9 g saturated fat per 100 g, representing most of its total fat.
  • Provides 2.02 g protein and 18 mg calcium per 100 g and is not nutritionally equivalent to dairy milk or a fortified milk alternative.
  • USDA does not report total sugar, fibre, vitamin E, vitamin K or selenium for this reference, so those fields cannot be treated as measured zero values.
  • Coconut can cause allergic reactions, but FDA no longer includes coconut among the tree nuts it considers major food allergens; it must still appear in the ingredient list when used as an ingredient.
  • Coconut concentration, added water, stabilisers and other ingredients vary by product; use the current package ingredient list and nutrition label.