Coconut milk provides a healthy base for many recipes, especially in Asian cuisines. This article provides information about the calories present in it.
Coconut milk is extracted from the thick, creamy, and white flesh of coconut, which is known as kernel. This milk is an inevitable part of the Indian curry. To obtain this milk, finely grated coconut is first ground with warm water. After removing the mixture from the grinder, it is squeezed and sieved through a cheesecloth. One can repeat this process twice or thrice.
Calories in Coconut Milk
The milk obtained without adding water to grated coconut, is known as coconut cream.
- 100 g of canned milk (extracted by adding water) contains about 200 calories.
- 100 g of canned cream (extracted without adding water) contains about 330 calories.
- 100 g of fresh milk (extracted with water) contains about 230 calories.
- 100 g of fresh cream (extracted without water) contains about 330 calories.
- 1 cup (240 g) of canned milk contains about 552 calories.
- 1 cup (240 g) of canned coconut cream contains about 792 calories.
Coconut cream or milk are high in saturated fat. However, they do not contain cholesterol and sugar. Also, they are low in sodium and manganese.
Nutrition Facts
1 cup (226 g) of canned coconut milk contains:
| Nutrient | Quantity |
| Calories | 445 |
| Monounsaturated fat | 2.0 g |
| Calories from fat | 403 |
| Calories from protein | 15.8 |
| Calories from carbohydrates | 25.8 |
| Total carbohydrates | 6.4 g |
| Total fat | 48.2 g |
| Saturated fat | 42.7 g |
| Sodium | 29.4 mg |
| Protein | 4.6 g |
| Calcium | 40.7 mg |
| Magnesium | 104 mg |
| Phosphorus | 217 mg |
| Folate | 31.6 mcg |
| Choline | 19.2 mg |
| Niacin | 1.4 mg |
| Zinc | 1.3 mg |
| Potassium | 497 mg |
| Iron | 7.5 mg |
Apart from the aforementioned nutrients, vitamin B6, pantothenic acid, manganese, and omega-6 fatty acids are also present in it. Owing to the variety of nutrients present in this extract, the calories in it are considered healthy. Since the milk and cream are rich in calories and fat, they should be consumed in moderation.
Health Benefits
Though the milk is high in saturated fat, it is much healthier than other saturated fat products. Moreover, it is easily broken up and digested by the body. It carries anti-carcinogenic, antimicrobial, antibacterial, and antiviral properties. These medicinal properties offer several health benefits. The main saturated fat in the milk is lauric acid, which is also present in mother’s milk. It promotes brain development and bone health. Apart from these benefits, several ongoing research studies are studying to ascertain if it can be used to cure AIDS.
One can also directly apply this milk on hair or skin. The regular consumption of this milk can make the hair strong and thick, and make the skin soft and supple. It is used in various skin and hair care products such as oils and shampoos. It acts as a hair conditioner and as a moisturizer for dry and flaky skin. It can also be used as a good natural cleanser for oily skin. It delays the effects of aging, and promotes healthy aging. Traditionally, it was used to treat mouth ulcers and sore throat. The antioxidants present in the milk help cancel the effects of free radicals on the body. It prevents low vision and low bone density. The topical application of this milk can help cure sunburns.
These days, the dehydrated form of organic coconut milk is also available in the market. One can use this powdered, frozen, or canned milk, if fresh one is not available. The fat in the milk is converted into energy and not stored in the body, thereby boosting one’s energy level.
