How healthy is coconut milk?
Is coconut milk healthy? It can fit a healthy diet in small amounts. Coconut milk scores 3/100 on the HowHealthyIs Score: 100 g provides 197 kcal, 3.3 mg iron and 46 mg magnesium. Canned coconut milk is pressed from grated coconut flesh and water. It gives curries and soups a rich, creamy body, but nearly all of its calories come from fat, most of it saturated. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Coconut milk ranks higher than 3% of them.
Counts in favor (% daily value per 100 kcal)
- Iron9%
- Magnesium6%
- Potassium2%
- Protein2%
- Calcium1%
- Vitamin C1%
- Fiber0%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat48%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 21 minus 48 = -28. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in coconut milk?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 197 kcal | 59 kcal | |
| Protein | 2 g | 0.6 g | 1% |
| Carbohydrates | 2.8 g | 0.8 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 21 g | 6.4 g | 8% |
| Saturated fat | 19 g | 5.7 g | 28% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1 mg | 0.3 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 14 µg | 4.2 µg | 1% |
| Minerals | |||
| Calcium | 18 mg | 5.4 mg | 0% |
| Iron | 3.3 mg | 1 mg | 6% |
| Potassium | 220 mg | 66 mg | 1% |
| Magnesium | 46 mg | 14 mg | 3% |
| Zinc | 0.6 mg | 0.2 mg | 2% |
| Sodium | 13 mg | 3.9 mg | 0% |
Source: USDA FoodData Central, "Nuts, coconut milk, canned (liquid expressed from grated meat and water)" (FDC 170173). Values rounded.
Why is coconut milk good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- A few spoonfuls in curries, soups and dals
- Mixing half and half with stock or light coconut milk
What should you watch out for?
- Very high in saturated fat; a full can in a curry adds a lot to each serving. Light coconut milk is diluted with water and has less. This is the thick canned kind, not the thin carton drink.
What can you eat instead of coconut milk?
Foods you can use the same way with a higher HowHealthyIs Score.