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Nuts & seeds

Coconut milk, raw

Raw coconut milk is the opaque liquid expressed from grated mature coconut meat mixed with water. It is a rich cooking ingredient and is distinct from coconut water, sweetened coconut cream and diluted, fortified coconut drinks sold as milk alternatives.

Nutrition per100 g
230kcal
962 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.3 g
5% RI*
Carbohydrates5.5 g
2% RI*
Fat23.8 g
34% RI*
Saturated fat21.1 g
100% RI*
Fibre2.2 g
9% RI*
Sugars3.3 g
4% RI*

Vitamins

Vitamin C2.8 mg
3% RI*
Vitamin E0.2 mg
1% RI*
Vitamin K0.1 µg
0% RI*
Vitamin B60.0 mg
2% RI*
Folate16.0 µg
8% RI*

Minerals

Calcium16.0 mg
2% RI*
Iron1.6 mg
12% RI*
Magnesium37.0 mg
10% RI*
Phosphorus100.0 mg
14% RI*
Potassium263.0 mg
13% RI*
Sodium15.0 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, raw

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 coconut flavour, fat and body to curries, soups, sauces and desserts without dairy cream.
  • Provides 263 mg potassium, 100 mg phosphorus, 37 mg magnesium and 6.2 micrograms selenium per 100 g.
  • Its concentrated energy can be useful when a recipe or diet specifically requires an energy-dense ingredient.
  • Contains only 15 mg sodium per 100 g in the unsalted USDA raw reference.
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THE DOWNSIDE

What to keep in mind

  • Contains 230 kcal and 23.8 g fat per 100 g, so quantities used in cooking materially affect a dish’s energy content.
  • Contains 21.1 g saturated fat per 100 g, representing most of its total fat.
  • Provides only 2.29 g protein and 16 mg calcium per 100 g, so its profile differs substantially from dairy milk and fortified milk alternatives.
  • Homemade concentration changes with the coconut-to-water ratio, while commercial products may contain stabilisers or added water; use the matching recipe or package label.
  • 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.