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Coconut milk nutrition, glycemic index, calories, and serving size

Nuts, coconut milk, raw (liquid expressed from grated meat and water)
*all the values are displayed for the amount of 100 grams

Coconut milk Glycemic index (GI)

97

Based on the numbers provided by a Dutch research (1) , the glycemic index of coconut milk is unexpectedly high, equalling 96.82±5.05, due to elevated concentration of glucose. In comparison to milk substitutes, fresh milk has a lower GI of about 47. Of all the plant based milk substitutes the product with the highest GI was the organic brown rice drink with a GI of almost 100. Overall milk substitutes were found to have a much lower nutritional value in comparison to bovine milk.

However one study has shown coconut milk porridge to have a low GI of 31±5, making it a preferable breakfast choice for diabetics (2).

Even though coconut milk is considered to have a high glycemic index , it has a low glycemic load of 4.81, meaning it raises blood glucose levels slowly.

A study indicates that using coconut milk porridge reduces the levels of low density cholesterol, also called “bad cholesterol”, whilst increasing levels of high density cholesterol, also known as “good cholesterol” (3).

Coconut products were tested in Alloxan induced diabetic rats and coconut milk appeared the most effective in dealing with diabetes. None of the products completely normalized the blood glucose levels, but all showed significant hypolipidemic, antioxidant, hemato-ameliorative potentials (4). 

Sources.

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
  2. https://pubmed.ncbi.nlm.nih.gov/22849311/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824402/
  4. https://www.researchgate.net/publication/317570048
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 04, 2020

Important nutritional characteristics for Coconut milk

Coconut milk
Glycemic index ⓘ Source:
97 (high)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 tbsp (15 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-1.9 (alkaline)
Calories
230
94% Saturated Fat
89% Fats
74% Copper
73% Magnesium
67% Manganese
Explanation: The given food contains more Saturated Fat than 94% of foods. Note that this food itself is richer in Saturated Fat than it is in any other nutrient. Similarly, it is relatively rich in Fats, Copper, Magnesium, and Manganese.

Check out similar food or compare with current

Macronutrients chart

3% 24% 6% 68%
Protein:
Daily Value: 5%
2.29 g of 50 g
5%
Fats:
Daily Value: 37%
23.84 g of 65 g
37%
Carbs:
Daily Value: 2%
5.54 g of 300 g
2%
Water:
Daily Value: 3%
67.62 g of 2,000 g
3%
Other:
0.71 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 230
% Daily Value*
37%
Total Fat 24g
95%
Saturated Fat 21g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 15mg
2%
Total Carbohydrate 6g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 16mg 2%

Iron 2mg 25%

Potassium 263mg 8%

*
The % 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.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Coconut milk nutrition infographic

Coconut milk nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 62% 27% 43% 24% 2% 19% 89% 120% 34% 5%
Calcium: 16 mg of 1,000 mg 2%
Iron: 1.64 mg of 8 mg 21%
Magnesium: 37 mg of 420 mg 9%
Phosphorus: 100 mg of 700 mg 14%
Potassium: 263 mg of 3,400 mg 8%
Sodium: 15 mg of 2,300 mg 1%
Zinc: 0.67 mg of 11 mg 6%
Copper: 0.266 mg of 1 mg 30%
Manganese: 0.916 mg of 2 mg 40%
Selenium: 6.2 µg of 55 µg 11%
Choline: 8.5 mg of 550 mg 2%

Mineral chart - relative view

Copper
0.266 mg
TOP 26%
Magnesium
37 mg
TOP 27%
Manganese
0.916 mg
TOP 33%
Iron
1.64 mg
TOP 45%
Potassium
263 mg
TOP 45%
Calcium
16 mg
TOP 61%
Zinc
0.67 mg
TOP 62%
Phosphorus
100 mg
TOP 64%
Selenium
6.2 µg
TOP 65%
Sodium
15 mg
TOP 83%
Choline
8.5 mg
TOP 87%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.15 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 2.8 mg of 90 mg 3%
Vitamin B1: 0.026 mg of 1 mg 2%
Vitamin B2: 0 mg of 1 mg 0%
Vitamin B3: 0.76 mg of 16 mg 5%
Vitamin B5: 0.183 mg of 5 mg 4%
Vitamin B6: 0.033 mg of 1 mg 3%
Folate: 16 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
2.8 mg
TOP 34%
Folate
16 µg
TOP 52%
Vitamin B3
0.76 mg
TOP 72%
Vitamin E
0.15 mg
TOP 81%
Vitamin B5
0.183 mg
TOP 82%
Vitamin B1
0.026 mg
TOP 84%
Vitamin B6
0.033 mg
TOP 86%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 29% 24% 20% 19% 15% 13% 20% 23% 23%
Tryptophan: 27 mg of 280 mg 10%
Threonine: 83 mg of 1,050 mg 8%
Isoleucine: 90 mg of 1,400 mg 6%
Leucine: 170 mg of 2,730 mg 6%
Lysine: 101 mg of 2,100 mg 5%
Methionine: 43 mg of 1,050 mg 4%
Phenylalanine: 116 mg of 1,750 mg 7%
Valine: 139 mg of 1,820 mg 8%
Histidine: 53 mg of 700 mg 8%

Fat type information

21.14% 1.014%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g

Fiber content ratio for Coconut milk

3.34% 2.2%
Sugar: 3.34 g
Fiber: 2.2 g
Other: 0 g

All nutrients for Coconut milk per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 5% 76% 2.29g 1.2 times less than Broccoli
Fats 37% 11% 23.84g 1.4 times less than Cheese
Carbs 2% 59% 5.54g 5.1 times less than Rice
Calories 12% 42% 230kcal 4.9 times more than Orange
Sugar 0% 53% 3.34g 2.7 times less than Coca-Cola
Fiber 9% 35% 2.2g 1.1 times less than Orange
Calcium 2% 61% 16mg 7.8 times less than Milk
Iron 21% 45% 1.64mg 1.6 times less than Beef
Magnesium 9% 27% 37mg 3.8 times less than Almond
Phosphorus 14% 64% 100mg 1.8 times less than Chicken meat
Potassium 8% 45% 263mg 1.8 times more than Cucumber
Sodium 1% 83% 15mg 32.7 times less than White Bread
Zinc 6% 62% 0.67mg 9.4 times less than Beef
Copper 30% 26% 0.27mg 1.9 times more than Shiitake
Vitamin E 1% 81% 0.15mg 9.7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 3% 34% 2.8mg 18.9 times less than Lemon
Vitamin B1 2% 84% 0.03mg 10.2 times less than Pea
Vitamin B2 0% 100% 0mg N/A
Vitamin B3 5% 72% 0.76mg 12.6 times less than Turkey meat
Vitamin B5 4% 82% 0.18mg 6.2 times less than Sunflower seed
Vitamin B6 3% 86% 0.03mg 3.6 times less than Oat
Folate 4% 52% 16µg 3.8 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli
Tryptophan 0% 91% 0.03mg 11.3 times less than Chicken meat
Threonine 0% 91% 0.08mg 8.7 times less than Beef
Isoleucine 0% 91% 0.09mg 10.2 times less than Salmon
Leucine 0% 90% 0.17mg 14.3 times less than Tuna
Lysine 0% 91% 0.1mg 4.5 times less than Tofu
Methionine 0% 89% 0.04mg 2.2 times less than Quinoa
Phenylalanine 0% 90% 0.12mg 5.8 times less than Egg
Valine 0% 90% 0.14mg 14.6 times less than Soybean
Histidine 0% 90% 0.05mg 14.1 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 106% 6% 21.14g 3.6 times more than Beef
Monounsaturated Fat 0% 64% 1.01g 9.7 times less than Avocado
Polyunsaturated fat 0% 74% 0.26g 180.7 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

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