Coconut milk nutrition, glycemic index, calories, net carbs & more
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)
Education:
General Medicine at YSMU
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
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
- https://pubmed.ncbi.nlm.nih.gov/22849311/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824402/
- https://www.researchgate.net/publication/317570048
Important nutritional characteristics for Coconut milk
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
97 (high)
Insulin index ⓘ
N/A
Calories
230
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
3.34 grams
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)
Saturated Fat
Fats
Copper
Magnesium
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.
Mineral coverage chart
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:
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 D
0 µg
TOP 100%
Vitamin B2
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
21.14 g
Monounsaturated Fat:
1.014 g
Polyunsaturated fat:
0.261 g
Fiber content ratio for Coconut milk
Sugar:
3.34 g
Fiber:
2.2 g
Other:
0 g
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
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 230
% Daily Value*
37%
Total Fat
24g
95%
Saturated Fat 21g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
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.