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Coconut milk nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Coconut milk

Coconut milk
Glycemic index ⓘ Source:
Check out our full article on Coconut milk glycemic index
Check out our Glycemic index chart page for the full list.
97 (high)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8611107/ 0mg
TOP 6% Saturated Fat ⓘHigher in Saturated Fat content than 94% of foods
TOP 11% Fats ⓘHigher in Fats content than 89% of foods
TOP 26% Copper ⓘHigher in Copper content than 74% of foods
TOP 27% Magnesium ⓘHigher in Magnesium content than 73% of foods
TOP 33% Manganese ⓘHigher in Manganese content than 67% of foods

Coconut milk calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 230
Calories in 1 cup 552 240 g
Calories in 1 tbsp 35 15 g

Coconut milk Glycemic index (GI)

Source:
Check out our full article on Coconut milk glycemic index
Check out our Glycemic index chart page for the full list.
97

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 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

3% 24% 6% 67%
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 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

94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g

Fiber content ratio for Coconut milk

60% 40%
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 OrangeOrange
Protein 2.29g 5% 76% 1.2 times less than BroccoliBroccoli
Fats 23.84g 37% 11% 1.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 2.8mg 3% 34% 18.9 times less than LemonLemon
Net carbs 3.34g N/A 62% 16.2 times less than ChocolateChocolate
Carbs 5.54g 2% 59% 5.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.64mg 21% 45% 1.6 times less than BeefBeef
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 263mg 8% 45% 1.8 times more than CucumberCucumber
Magnesium 37mg 9% 27% 3.8 times less than AlmondAlmond
Sugar 3.34g N/A 53% 2.7 times less than Coca-ColaCoca-Cola
Fiber 2.2g 9% 35% 1.1 times less than OrangeOrange
Copper 0.27mg 30% 26% 1.9 times more than ShiitakeShiitake
Zinc 0.67mg 6% 62% 9.4 times less than BeefBeef
Phosphorus 100mg 14% 64% 1.8 times less than Chicken meatChicken meat
Sodium 15mg 1% 83% 32.7 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.15mg 1% 81% 9.7 times less than KiwifruitKiwifruit
Selenium 6.2µg 11% 65%
Manganese 0.92mg 40% 33%
Vitamin B1 0.03mg 2% 84% 10.2 times less than Pea rawPea raw
Vitamin B2 0mg 0% 100% N/AAvocado
Vitamin B3 0.76mg 5% 72% 12.6 times less than Turkey meatTurkey meat
Vitamin B5 0.18mg 4% 82% 6.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.03mg 3% 86% 3.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 16µg 4% 52% 3.8 times less than Brussels sproutBrussels sprout
Saturated Fat 21.14g 106% 6% 3.6 times more than BeefBeef
Monounsaturated Fat 1.01g N/A 64% 9.7 times less than AvocadoAvocado
Polyunsaturated fat 0.26g N/A 74% 180.7 times less than WalnutWalnut
Tryptophan 0.03mg 0% 91% 11.3 times less than Chicken meatChicken meat
Threonine 0.08mg 0% 91% 8.7 times less than BeefBeef
Isoleucine 0.09mg 0% 91% 10.2 times less than Salmon rawSalmon raw
Leucine 0.17mg 0% 90% 14.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.5 times less than TofuTofu
Methionine 0.04mg 0% 89% 2.2 times less than QuinoaQuinoa
Phenylalanine 0.12mg 0% 90% 5.8 times less than EggEgg
Valine 0.14mg 0% 90% 14.6 times less than Soybean rawSoybean raw
Histidine 0.05mg 0% 90% 14.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
Infographic link

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. 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.