Home / Ingredients / Dairy / coconut milk

Dairy10 recipes

coconut milk.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

coconut milk lightNariyal ka doodh

Recipes with coconut milk + Add to pantry

SERVING

CALORIES

230

PROTEIN

2.3g

CARBS

5.5g

FAT

24g

FIBER

2.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories230kcal—

Protein2.3g5%

Carbohydrates5.5g2%

Fiber2.2g8%

Sugar3.3g7%

Total fat24g31%

Saturated fat21g105%

Cholesterol0mg0%

Water67.8g—

MINERALS

Sodium15mg1%

Potassium263mg6%

Calcium16mg1%

Iron1.6mg9%

Magnesium0mg0%

Phosphorus0mg0%

Zinc0mg0%

Copper0mg0%

Selenium0µg0%

VITAMINS

Vitamin A0µg0%

Vitamin C2.8mg3%

Vitamin D0µg0%

Vitamin E0mg0%

Vitamin K1.0µg1%

Thiamin (B1)0mg0%

Riboflavin (B2)0mg0%

Niacin (B3)0mg0%

Vitamin B60mg0%

Folate (B9)0µg0%

Vitamin B121.5µg64%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup244g

1 tablespoon15.2g

1 teaspoon5.1g

1 oz30.3g

1 lb484.8g

1 ml1g

1 liter1010g

HEALTH BENEFITS

Why eat it.

✓Rich in Medium-Chain Triglycerides (MCTs), which are a readily available energy source and may support weight management.
✓Contains lauric acid, a fatty acid with antimicrobial and anti-inflammatory properties that can support the immune system.
✓Provides essential minerals such as manganese, which is vital for bone health and metabolism, and copper, important for heart health.
✓Serves as a lactose-free alternative to dairy milk, suitable for individuals with lactose intolerance or milk allergies.

COOKING TIPS

In the kitchen.

1Shake the can vigorously before opening, as the cream and water naturally separate. Stir well to create a smooth consistency.
2For rich and creamy curries or soups, use full-fat coconut milk and add it near the end of the cooking process over low heat to prevent it from curdling.
3The thick cream that solidifies at the top of a chilled can of full-fat coconut milk can be scooped out and whipped into a dairy-free whipped cream.
4Use light coconut milk for a lower-calorie option in beverages, marinades, or dishes where a thinner consistency is desired.

STORAGE

Keep it fresh.

Store unopened cans or cartons in a cool, dark pantry for up to one year, or as indicated by the expiration date.
Once opened, transfer any leftover coconut milk to an airtight, non-metallic container and refrigerate. Use within 4-6 days.
Coconut milk can be frozen in ice cube trays for longer storage (up to 3 months) and used in smaller portions for smoothies or sauces.

FAQ

Frequently asked questions.

Is coconut milk healthy?

Yes, coconut milk offers several health benefits, including Medium-Chain Triglycerides (MCTs) for quick energy and lauric acid for immune support. However, it is high in calories and saturated fat, so it should be consumed in moderation as part of a balanced diet.

How many calories and fat are in coconut milk?

Coconut milk is calorie-dense, containing approximately 230 calories and 24g of fat per 100g. It also provides about 2.3g of protein and 5.5g of carbohydrates, making it a rich source of plant-based fats.

Is coconut milk keto-friendly?

Yes, coconut milk is highly keto-friendly due to its high fat content and relatively low carbohydrate count. The MCTs found in coconut milk are also easily converted by the liver into ketones, providing a steady energy source for those on a ketogenic diet.

Is coconut milk vegan and gluten-free?

Yes, coconut milk is naturally vegan as it is derived entirely from the flesh of coconuts. It is also naturally gluten-free, making it a safe and popular alternative for individuals with celiac disease or gluten sensitivities.

Can I use coconut milk as a substitute for dairy milk?

Coconut milk is an excellent lactose-free substitute for dairy milk in cooking and baking. While it has a distinct coconut flavor and higher fat content than cow's milk, it works well in coffee, smoothies, and creamy sauces.

What is the difference between canned coconut milk and the kind in a carton?

Canned coconut milk is much thicker and has a higher fat content, making it ideal for cooking curries and soups. Coconut milk sold in cartons is usually diluted with water and fortified with vitamins, intended as a lower-calorie beverage for drinking or cereal.

How do you store opened coconut milk and how long does it last?

Once opened, transfer canned coconut milk to an airtight glass or plastic container and refrigerate it. It will typically stay fresh for 3 to 5 days; if it develops an off-smell or visible mold, it should be discarded.

Can you freeze coconut milk?

Yes, you can freeze coconut milk for up to 2 months. Note that the texture may separate or become slightly grainy after thawing, so it is best used in cooked dishes or blended smoothies rather than for direct drinking.

What does coconut milk taste like?

Coconut milk has a very rich, creamy consistency with a mild, nutty, and slightly sweet flavor. It carries a distinct tropical aroma that enhances both savory dishes like Thai curries and sweet desserts.

What minerals are found in coconut milk?

Coconut milk provides essential minerals such as manganese, which is vital for bone health and metabolism, and copper, which supports heart health. It also contains small amounts of iron and magnesium.

RECIPES