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Nuts & seeds

Coconut milk, frozen

Frozen coconut milk is liquid expressed from grated coconut meat and water, then frozen for storage. This USDA profile is distinct from raw coconut milk, canned coconut milk, coconut water and diluted coconut drinks.

Nutrition per100 g
202kcal
845 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.6 g
3% RI*
Carbohydrates5.6 g
2% RI*
Fat20.8 g
30% RI*
Saturated fat18.4 g
92% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C1.1 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

Calcium4.0 mg
1% RI*
Iron0.8 mg
6% RI*
Magnesium32.0 mg
9% RI*
Phosphorus59.0 mg
8% RI*
Potassium232.0 mg
12% RI*
Sodium12.0 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, frozen

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 0.81 mg iron, 32 mg magnesium and 59 mg phosphorus per 100 g.
  • Provides 232 mg potassium and 14 micrograms folate per 100 g.
  • Provides 1.1 mg vitamin C and 0.03 mg vitamin B6 per 100 g in the USDA profile.
  • Its concentrated coconut fat and flavour can add body to curries, soups, sauces and desserts.
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THE DOWNSIDE

What to keep in mind

  • Contains 202 kcal and 20.8 g fat per 100 g, so the quantity used materially changes a recipe’s energy content.
  • Contains 18.4 g saturated fat per 100 g, representing most of its total fat.
  • Provides only 1.61 g protein and 4 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 record; database zeroes in those fields are technical fallbacks, not measured zero values.
  • Coconut can cause allergic reactions even though FDA no longer includes it among the tree nuts considered major US food allergens.
  • Coconut concentration, added water, stabilisers and thawing instructions vary; check the current product label and keep thawed coconut milk refrigerated.