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Coconut Milk

Coconut Milk β€” Nutrients, Health Benefits, and Shopping Tips

Coconut milk photo

Listonic Team

September 5, 2024

Coconut milk, made from the flesh of coconuts, is a creamy, dairy-free alternative used in cooking and baking. Understand its health benefits, culinary uses, and tips for choosing the best quality coconut milk for your recipes.

Nutrients

Check the detailed nutritional values of coconut milk, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 230 kcal

Nutrients per: 100 g% Daily Value*
Carbs6 g2.18%
Fiber2 g7.14%
Sugars3 g6%
Glycemic Index40 -
Protein2 g4%
Sodium15 mg0.65%
Total Fat24 30.77%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes coconut milk stand out:

40

🟢 Low Glycemic Index

6 g

⬇️ Low Carb Content

Key takeaways

πŸ›’
Choose full-fat coconut milk for richer flavor and texture in cooking. Light versions are lower in calories.
πŸ˜‹
Coconut milk is a staple in many tropical cuisines and is dairy-free.
πŸ“¦
Store unopened cans of coconut milk in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within five to seven days.

Health benefits

Uncover how coconut milk can be a dairy-free alternative that supports digestion and adds richness to your diet.
  • Rich in healthy fats, particularly MCTs, which provide a quick source of energy and may support metabolism.
  • Dairy-free alternative, making it suitable for those with lactose intolerance or dairy allergies.
  • Contains essential vitamins and minerals such as manganese, copper, and iron, which support overall health and well-being.
  • May support heart health by improving cholesterol levels when consumed in moderation.

Health risks

Discover the potential health risks and concerns associated with coconut milk.
  • High saturated fat content which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed in large quantities.
  • High calorie content which can contribute to weight gain if consumed frequently or in large portions, especially in dishes with other calorie-dense ingredients.
  • Potential for allergic reactions in individuals allergic to coconut, causing symptoms like itching, swelling, or difficulty breathing.
  • Risk of digestive discomfort such as bloating or diarrhea when consumed in large amounts, particularly in those not accustomed to high-fat foods.
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How to choose coconut milk

Look for coconut milk that has a creamy consistency and a pure white color. It should not have any separation or lumps when opened. Examine the ingredients list for any unnecessary additives, preferring those with the fewest ingredients.

Avoid coconut milk that contains emulsifiers or artificial preservatives, as these can affect the taste and health benefits. Quality coconut milk should enrich dishes with its creamy texture and tropical flavor.

How to choose coconut milk

How to store coconut milk

Unopened coconut milk should be stored in a cool, dark place. After opening, transfer it to an airtight container and refrigerate. Properly stored, opened coconut milk can last up to five days.

Leaving coconut milk exposed to air can cause it to spoil quickly. Avoid storing it in the original can after opening, as this can affect its flavor. Shake well before use to ensure a smooth consistency, as it can separate over time.

βœ… Extra Tip

For extended use, consider freezing leftover coconut milk in ice cube trays; this allows you to thaw just the amount you need without wasting the rest.

How long does it last?

Coconut milk can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 7-10 days. For longer storage, coconut milk can be frozen for up to 2-3 months.

What to do with leftovers?

Leftover coconut milk can be used in a variety of dishes, both sweet and savory. Use it as a base for a curry with vegetables and protein, or add it to soups like a creamy Thai coconut soup. Coconut milk is also great in smoothies, where it adds a rich, tropical flavor.

Use coconut milk in baking as a substitute for dairy milk in cakes, muffins, or pancakes, or mix it into a rice pudding for a creamy dessert. If you have a lot of coconut milk, consider using it in a coconut ice cream or sorbet for a cooling treat. Coconut milk can also be used to make a coconut sauce for fish or chicken, or blended into a sauce for pasta. For a quick snack, try making a chia seed pudding with coconut milk, chia seeds, and your favorite sweetener.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How coconut milk supports specific health conditions

Coconut milk is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which support brain function by providing quick energy. Its high fat content makes it an excellent source of energy and promotes heart health by improving good cholesterol levels. Coconut milk is also rich in antioxidants, promoting immune function, and its anti-inflammatory properties may support joint health by reducing inflammation. Additionally, coconut milk is a dairy-free option, making it suitable for those with lactose intolerance.

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