Calories in Coconut Milk
Coconut milk is a rich, creamy liquid extracted from the grated pulp of mature coconuts. It is a staple in Southeast Asian cuisine and serves as a popular dairy-free alternative high in healthy fats.
Track Coconut Milk calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Light Coconut Milk (Canned) | 100g | 45 | 0.5g | 1.5g | 4.5g |
| Coconut Milk Beverage (Unsweetened, Carton) | 240ml | 45 | 0g | 1g | 4.5g |
| Coconut Cream (Canned) | 100g | 330 | 3g | 6g | 34g |
| Coconut Milk Beverage (Sweetened, Carton) | 240ml | 90 | 0g | 12g | 4.5g |
Health Benefits
Contains Medium-Chain Triglycerides (MCTs) which are processed by the liver for quick energy.
Naturally lactose-free and vegan, making it an excellent alternative for those with dairy allergies.
Provides manganese, which is essential for bone health and metabolic function.
Nutrition Tips
- Shake the can thoroughly before opening to recombine the fat and liquid layers.
- Transfer leftover canned milk to a glass container and refrigerate; it stays fresh for about 3 days.
- Choose 'Light' canned versions to significantly reduce calorie and fat intake in recipes.
- Always check the label on carton versions for added sugars and thickeners like carrageenan.
- Use it as a dairy-free creamer for coffee or tea for a rich, tropical flavor profile.
GAYA Tracking Tip
For accurate results, photograph the nutrition label on the can or the measuring cup before adding it to your dish, as calories vary greatly between canned and carton versions.
Frequently Asked Questions
Is coconut milk high in saturated fat?+
Yes, it is high in saturated fat, but much of it consists of lauric acid and MCTs, which may be used differently by the body than animal fats.
What is the difference between coconut milk and coconut water?+
Coconut water is the clear liquid found inside young coconuts, while coconut milk is made by blending coconut meat with water and straining it.
Can I use coconut milk for weight loss?+
While MCTs can boost metabolism, coconut milk is very calorie-dense. It should be used in moderation and ideally in its 'light' form if tracking calories.
Track Coconut Milk calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA