Coconut Milk Nutrition Benefits and Facts

Nutritional summary

Coconut milk is distinct among plant-based milk alternatives for its high concentration of medium-chain triglycerides (fats that are easily digested and used as an immediate energy source) .
Replacing coconut-based fats with cis-unsaturated oils (found in many other plant oils) consistently lowers total and LDL-cholesterol (the type often linked to heart disease risk), according to a systematic review of clinical trials .
While coconut oil is known to increase LDL-cholesterol, some randomized controlled trials suggest that coconut milk may have a more neutral or even beneficial effect on lipid profiles compared to the pure oil, though evidence remains mixed .
Early research indicates that lauric acid (the primary fatty acid in coconut milk) may support immune function and brain development, though more robust human trials are needed to confirm these specific health outcomes .

Interesting fact

Despite its name, coconut milk is not naturally occurring liquid found inside the fruit; that is coconut water, whereas the milk is a processed emulsion of grated meat and water.

Standout nutrients

ELITE

SOURCE

Sum saturated fatty acids

GREAT

SOURCE

Water

133

kcal per 100g

Protein1.26g

Fat12.9g

Carbs1.06g

Fiber0.68g

Sugar2.89g

Fat breakdown

Polyunsat0.15g

Monounsat0.64g

Saturated11.4g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Moderate

While lower in water use than almond milk, coconut production can contribute to tropical deforestation and biodiversity loss.

Confidencemedium

Storage

Refrigerate After Opening

3–5 days

Transfer from can to a non-metallic container.

Freeze

1–3 months

Texture may grain; best for cooked dishes after thawing.

Flavour

Data & Sources

Harmonized from 3 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

2 contributing source foods

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Effect of different forms of coconut on the lipid profile in normal free-living healthy subjects: A randomized controlled trial (Phase II) - PMC

[2]pmc.ncbi.nlm.nih.gov

The rise of plant-based milk alternatives: exploring nutritional, health ...

[4]pmc.ncbi.nlm.nih.gov

Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration - PMC

[5]pmc.ncbi.nlm.nih.gov

Coconut Oil and Cardiovascular Disease Risk - PMC

[8]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

47.0

Version

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