Coconut milk nutrition, glycemic index, calories, net carbs & more
Coconut milk Glycemic index (GI)
Based on the numbers provided by a Dutch study, the glycemic index of coconut milk is unexpectedly high, equalling 96.82±5.05, due to elevated glucose concentrations (1).
In comparison to milk substitutes, fresh cow 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 compared 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 people with diabetes (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.
One study indicated that using coconut milk porridge reduces the levels of low-density cholesterol, also called “bad cholesterol,” while 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).
References
Important nutritional characteristics for Coconut milk

Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Macronutrients chart
Protein quality breakdown
Fat type information
Fiber content ratio for Coconut milk
All nutrients for Coconut milk per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 230kcal | 12% | 42% |
4.9 times more than Orange![]() |
Protein | 2.29g | 5% | 76% |
1.2 times less than Broccoli![]() |
Fats | 23.84g | 37% | 11% |
1.4 times less than Cheese![]() |
Vitamin C | 2.8mg | 3% | 34% |
18.9 times less than Lemon![]() |
Net carbs | 3.34g | N/A | 62% |
16.2 times less than Chocolate![]() |
Carbs | 5.54g | 2% | 59% |
5.1 times less than Rice![]() |
Cholesterol | 0mg | 0% | 100% |
N/A![]() |
Vitamin D | 0µg | 0% | 100% |
N/A![]() |
Iron | 1.64mg | 21% | 45% |
1.6 times less than Beef![]() |
Calcium | 16mg | 2% | 61% |
7.8 times less than Milk![]() |
Potassium | 263mg | 8% | 45% |
1.8 times more than Cucumber![]() |
Magnesium | 37mg | 9% | 27% |
3.8 times less than Almond![]() |
Sugar | 3.34g | N/A | 53% |
2.7 times less than Coca-Cola![]() |
Fiber | 2.2g | 9% | 35% |
1.1 times less than Orange![]() |
Copper | 0.27mg | 30% | 26% |
1.9 times more than Shiitake![]() |
Zinc | 0.67mg | 6% | 62% |
9.4 times less than Beef![]() |
Phosphorus | 100mg | 14% | 64% |
1.8 times less than Chicken meat![]() |
Sodium | 15mg | 1% | 83% |
32.7 times less than White Bread![]() |
Vitamin A | 0IU | 0% | 100% |
N/A![]() |
Vitamin A RAE | 0µg | 0% | 100% | |
Vitamin E | 0.15mg | 1% | 81% |
9.7 times less than Kiwifruit![]() |
Vitamin B1 | 0.03mg | 2% | 84% |
10.2 times less than Pea![]() |
Vitamin B2 | 0mg | 0% | 100% |
N/A![]() |
Vitamin B3 | 0.76mg | 5% | 72% |
12.6 times less than Turkey meat![]() |
Vitamin B5 | 0.18mg | 4% | 82% |
6.2 times less than Sunflower seed![]() |
Vitamin B6 | 0.03mg | 3% | 86% |
3.6 times less than Oat![]() |
Vitamin B12 | 0µg | 0% | 100% |
N/A![]() |
Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli![]() |
Folate | 16µg | 4% | 52% |
3.8 times less than Brussels sprout![]() |
Saturated Fat | 21.14g | 106% | 6% |
3.6 times more than Beef![]() |
Monounsaturated Fat | 1.01g | N/A | 64% |
9.7 times less than Avocado![]() |
Polyunsaturated fat | 0.26g | N/A | 74% |
180.7 times less than Walnut![]() |
Tryptophan | 0.03mg | 0% | 91% |
11.3 times less than Chicken meat![]() |
Threonine | 0.08mg | 0% | 91% |
8.7 times less than Beef![]() |
Isoleucine | 0.09mg | 0% | 91% |
10.2 times less than Salmon![]() |
Leucine | 0.17mg | 0% | 90% |
14.3 times less than Tuna![]() |
Lysine | 0.1mg | 0% | 91% |
4.5 times less than Tofu![]() |
Methionine | 0.04mg | 0% | 89% |
2.2 times less than Quinoa![]() |
Phenylalanine | 0.12mg | 0% | 90% |
5.8 times less than Egg![]() |
Valine | 0.14mg | 0% | 90% |
14.6 times less than Soybean raw![]() |
Histidine | 0.05mg | 0% | 90% |
14.1 times less than Turkey meat![]() |
Omega-3 - EPA | 0g | N/A | 100% |
N/A![]() |
Omega-3 - DHA | 0g | N/A | 100% |
N/A![]() |
Omega-3 - DPA | 0g | N/A | 100% |
N/A![]() |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Serving Size ______________
Health checks




Coconut milk nutrition infographic

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.