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Condensed milk vs. Coconut milk — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on April 04, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Condensed milk
vs
Coconut milk

Summary

In a few words, condensed milk is denser in nutrients, containing more calories, ten times more net carbs, and 3.5 times more protein. At the same time, coconut milk is three times higher in fats, especially saturated fatty acids, and richer in dietary fiber.

Condensed milk is a better source of most vitamins, providing six times more vitamin K, four times more vitamin B5, and three times more vitamin B1.

Coconut milk is 152 times richer in manganese, 18 times richer in copper, and nine times richer in iron. Condensed milk, however, contains 18 times more calcium.

Coconut milk has a high glycemic index but a low glycemic load, as opposed to condensed milk with a moderate glycemic index but a high glycemic load.

 

Introduction

Condensed milk and coconut milk are different types of milk with distinct flavors and uses. This article will look at how these two compare, especially regarding nutrition and their impact on health.

Production, Taste, and Use

Condensed milk is a sweetened dairy product made by removing most water from milk and adding sugar. It has a thick and syrupy consistency and a very sweet taste. It is often used as a sweetener in recipes, such as desserts and baked goods.

Coconut milk, on the other hand, is plant-based milk made by blending coconut flesh with water. It has a creamy texture and a sweet, nutty flavor. It is commonly used in Southeast Asian cuisine and in vegan and dairy-free recipes.

While condensed milk and coconut milk are used as ingredients in various recipes, they cannot be used interchangeably. Condensed milk is much sweeter and thicker than coconut milk, and its flavor would overpower a dish if used instead of coconut milk. Likewise, coconut milk would not provide the sweetness and texture needed in a recipe for condensed milk.

Nutrition

The infographics below are presented for 100g servings of canned condensed sweetened milk and raw coconut milk, expressed from grated meat and water.

However, the average serving sizes of these foods per person is one tablespoon or 15g for coconut milk and two tablespoons or 30g for condensed milk. 

Macronutrients and Calories

Condensed and coconut milk significantly differ in their macronutrient contents. Condensed milk is much denser in nutrients, consisting of 27% water and 73% nutrients, while coconut milk comprises 68% water and 32% nutrients.

The primary macronutrient of condensed milk is carbohydrates, making up 54% of total mass, whereas coconut milk is fats, making up 24%.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +245.4%
Contains more CarbsCarbs +881.9%
Contains more OtherOther +157.7%
Contains more FatsFats +174%
Contains more WaterWater +149%

Calories

While both are high-calorie foods, condensed milk is considerably higher in calories containing 91 more calories in a 100g serving. 

A 100g serving of condensed milk provides 321 calories, while this number for coconut milk is 230 calories. 

Carbohydrates

Condensed milk contains about ten times more carbohydrates compared to coconut milk. However, while 100% of the carbs in condensed milk are made up of net carbs, this number is only 60% for coconut milk. The other 40% of coconut milk carbohydrates are dietary fiber.

A 100g serving of condensed milk provides 54.4g of carbohydrates, while the same serving size of coconut milk has 5.54g.

While condensed milk lacks dietary fiber entirely, coconut milk provides 2.2g of fiber per 100g serving.

Protein

Condensed milk is about 3.5 times richer in protein. A 100g serving of condensed milk covers 20% of the daily needed protein value.

Both kinds of milk contain some levels of all essential amino acids; however, condensed milk is richer in all of them.

Fats

Conversely, coconut milk is 2.7 times higher in fats than condensed milk. Coconut milk falls in the top 11% of foods as a source of fats.

The fat content of coconut milk consists almost entirely of saturated fats, whereas condensed milk’s fat content comprises 66% saturated and 29% monounsaturated fats.

Thus, condensed milk is lower in saturated fats but higher in unsaturated fats,

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 4%
Saturated Fat: Sat. Fat 5.486 g
Monounsaturated Fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
94% 5%
Saturated Fat: Sat. Fat 21.14 g
Monounsaturated Fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated Fat -74%
Contains more Mono. FatMonounsaturated Fat +139.3%
Contains more Poly. FatPolyunsaturated fat +29.1%

Vitamins

Condensed milk is richer in most vitamins compared to coconut milk. It is six times richer in vitamin K, four times richer in vitamin B5, three times richer in vitamin B1, and almost two times richer in vitamin B6.

Condensed milk also contains vitamins in which coconut milk is absent, such as vitamins A, D, B2, and vitamin B12.

That said, coconut milk contains nearly four times more vitamin B3 and two times more folate or vitamin B9.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.7% 16% 3.2% 6% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +948.2%
Contains more Vitamin B3Vitamin B3 +261.9%
Contains more FolateFolate +45.5%
~equal in Vitamin C ~2.8mg
~equal in Vitamin E ~0.15mg

Minerals

Coconut and condensed milk are good sources of various minerals.

Coconut milk is 152 times richer in manganese, 18 times richer in copper, nine times richer in iron, and almost two times richer in magnesiumAt the same time, condensed milk provides 18 times more calcium, three times more phosphorus, and more selenium, potassium, and zinc.

Coconut milk is about two times lower in sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +1675%
Contains more PotassiumPotassium +41.1%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +153%
Contains more SeleniumSelenium +138.7%
Contains more MagnesiumMagnesium +42.3%
Contains more IronIron +763.2%
Contains more CopperCopper +1673.3%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +15166.7%

Glycemic Index

Condensed and sweetened milk has a moderate glycemic index of 61 (1). Unexpectedly, coconut milk has been studied to have a much higher glycemic index value of 97 (2).

However, coconut milk has also been studied to have a low glycemic load of 5, meaning one serving of coconut milk raises glucose levels slowly. 

Condensed milk has a higher glycemic load due to a larger average serving size per person. Based on our numbers, the glycemic load of condensed milk is equal to 10.

You can learn more about the glycemic impact of coconut milk on our website.

Weight Loss & Diets

Due to the significant differences between macronutrient contents, these two kinds of milk fit into different diets.

Of these two, coconut milk is preferred for low-carb and low-calorie diets, while condensed milk is the better choice for a low-fat diet. Neither is a good option for a keto diet.

Naturally, coconut milk fits in vegan and plant-based diets, unlike condensed milk.

Health Impact

Cardiovascular Health

Research shows that carbohydrate intake itself is not associated with increased cardiovascular risk or mortality; however, for people who consume carbohydrates as more than 60% of their total calorie intake, there is a higher mortality risk (3). 

In experimental studies, sweetened condensed milk has been found to have proinflammatory effects (4).

Coconut milk oil has been researched to somewhat lower cardiovascular risk in lab animals (5). Another study showed that the consumption of total or saturated fat, including that from coconut, was not a predictor of coronary heart disease (6).

At the same time, frequent coconut milk intake has been associated with an increased risk of vascular disease in adults (7).

Diabetes

As mentioned above, coconut milk has a high glycemic index but a low glycemic load, while condensed milk has a moderate glycemic index but a high glycemic load. 

This means that despite the lower glycemic index value, one serving size of condensed milk raises glucose levels more quickly than one serving of coconut milk.

Sweetened condensed milk has been researched to have detrimental effects on insulin sensitivity leading to insulin resistance (4).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: April 04, 2023
Medically reviewed by Elen Khachatrian

Infographic

Condensed milk vs Coconut milk infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Condensed milk Coconut milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Condensed milk Coconut milk Opinion
Calories 321kcal 230kcal Condensed milk
Protein 7.91g 2.29g Condensed milk
Fats 8.7g 23.84g Coconut milk
Vitamin C 2.6mg 2.8mg Coconut milk
Net carbs 54.4g 3.34g Condensed milk
Carbs 54.4g 5.54g Condensed milk
Cholesterol 34mg 0mg Coconut milk
Vitamin D 6IU 0IU Condensed milk
Magnesium 26mg 37mg Coconut milk
Calcium 284mg 16mg Condensed milk
Potassium 371mg 263mg Condensed milk
Iron 0.19mg 1.64mg Coconut milk
Sugar 54.4g 3.34g Coconut milk
Fiber 0g 2.2g Coconut milk
Copper 0.015mg 0.266mg Coconut milk
Zinc 0.94mg 0.67mg Condensed milk
Phosphorus 253mg 100mg Condensed milk
Sodium 127mg 15mg Coconut milk
Vitamin A 267IU 0IU Condensed milk
Vitamin A RAE 74µg 0µg Condensed milk
Vitamin E 0.16mg 0.15mg Condensed milk
Vitamin D 0.2µg 0µg Condensed milk
Manganese 0.006mg 0.916mg Coconut milk
Selenium 14.8µg 6.2µg Condensed milk
Vitamin B1 0.09mg 0.026mg Condensed milk
Vitamin B2 0.416mg 0mg Condensed milk
Vitamin B3 0.21mg 0.76mg Coconut milk
Vitamin B5 0.75mg 0.183mg Condensed milk
Vitamin B6 0.051mg 0.033mg Condensed milk
Vitamin B12 0.44µg 0µg Condensed milk
Vitamin K 0.6µg 0.1µg Condensed milk
Folate 11µg 16µg Coconut milk
Choline 89.1mg 8.5mg Condensed milk
Saturated Fat 5.486g 21.14g Condensed milk
Monounsaturated Fat 2.427g 1.014g Condensed milk
Polyunsaturated fat 0.337g 0.261g Condensed milk
Tryptophan 0.112mg 0.027mg Condensed milk
Threonine 0.357mg 0.083mg Condensed milk
Isoleucine 0.479mg 0.09mg Condensed milk
Leucine 0.775mg 0.17mg Condensed milk
Lysine 0.627mg 0.101mg Condensed milk
Methionine 0.198mg 0.043mg Condensed milk
Phenylalanine 0.382mg 0.116mg Condensed milk
Valine 0.529mg 0.139mg Condensed milk
Histidine 0.214mg 0.053mg Condensed milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Condensed milk Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Condensed milk
5%
Coconut milk
Minerals Daily Need Coverage Score
38%
Condensed milk
42%
Coconut milk

Comparison summary

Which food is lower in Saturated Fat?
Condensed milk
Condensed milk is lower in Saturated Fat (difference - 15.654g)
Which food is lower in glycemic index?
Condensed milk
Condensed milk is lower in glycemic index (difference - 36)
Which food is cheaper?
Condensed milk
Condensed milk is cheaper (difference - $2.4)
Which food is richer in vitamins?
Condensed milk
Condensed milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 51.06g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 112mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.