Canola Oil
Corn Syrup
Coconut Milk
A creamy, plant-based liquid made by blending the flesh of mature coconuts with water. Coconut milk is a staple in many tropical cuisines, lending a rich texture and subtle sweetness to curries, soups, and desserts.
35
1 tbsp
(15 ml)
CAL
D
Nutri-Score
Rich in healthy fats (especially MCTs) but high in saturated fat.
Value per 100 ml & per cup (240ml):
230 kcal | 550 kcal
Protein
2.5 grams | 5.5 grams
Fats
25 grams | 57.5 grams
Carbohydrates
6 grams | 14. 5 grams
Fiber
2 grams | 5.5 grams
Vitamins & Nutrients
- Iron: Supports oxygen transport and energy production.
- Magnesium: Important for muscle function and bone health.
- Lauric Acid (MCT): A type of fat that may boost energy metabolism.
Satiety and Feelings
Due to its fat content, coconut milk can be filling and satisfying, especially when used in meals. Its creamy texture can promote a sense of indulgence, but low protein means it’s not ideal on its own for fullness.
What does 100 mililiters look like?
A little under ½ cup or about 7 tablespoons.
What does 2000 | 2500 calories look like?
Around 3.5 liters or 13.5 cups (3 kilograms / 7 lbs).
Daily Value per 100 mililiter %
Did you know?
Coconut milk is a key ingredient in Southeast Asian and Caribbean dishes.
Contains medium-chain triglycerides (MCTs), which may be used quickly by the body for energy.
Unlike coconut water, it’s made from the flesh, not the juice.
Used in vegan cooking as a substitute for cream or dairy.
Can also be used in skincare and hair masks due to its hydrating properties.
Drawbacks ⚠️
High in saturated fat, which may raise LDL cholesterol in some individuals.
Calorie-dense, so portion control is important.
Some store-bought versions contain additives or thickeners like guar gum.
Low in protein, so not a good standalone protein source.
