Super source
Fat
12.9 g · 17% DV target
A rich, opaque liquid extracted from mature coconut flesh, coconut milk is prized for its creamy mouthfeel and high concentration of medium-chain triglycerides that provide a rapid energy source.
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) .4
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 .8
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 .25
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 .4
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
12.9 g · 17% DV target
11.4 g · 57% DV target
Not a benefit — best kept low
Seasonality has not been estimated for this ingredient yet.
Transfer from can to a non-metallic container.
Texture may grain; best for cooked dishes after thawing.
While lower in water use than almond milk, coconut production can contribute to tropical deforestation and biodiversity loss.
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.