Coconut Milk Nutrition Facts: Is Coconut Milk Good for You?

Canned coconut milk is very high in saturated fat and calories, but low in carbohydrates and protein. It provides several key minerals, including manganese, copper, iron, and magnesium. Because of its high saturated fat content, its role in a balanced diet depends on the portion size and what other foods are eaten throughout the day.

197Calories

2gProtein

2.8gCarbs

21.3gFat

Per 100 g · Nuts, coconut milk, canned (liquid expressed from grated meat and water)

High in (20% DV or more per 100 g): Copper, Manganese
Good source of (10 to 19% DV): Iron, Magnesium

What stands out in coconut milk

High in saturated fat. A 100-gram serving provides 21.3 grams of total fat, including 18.9 grams of saturated fat. This amount of saturated fat represents 95% of the Daily Value.
Source of key minerals. Per 100 grams, coconut milk is high in manganese (33% DV) and copper (25% DV). It is also a good source of iron (18% DV) and magnesium (11% DV).
Low carbohydrate and protein. This form of coconut milk is low in macronutrients other than fat. A 100-gram portion contains just 2.8 grams of carbohydrates and 2 grams of protein.
Calorie content. Canned coconut milk contains 197 calories per 100-gram serving, which is about two-thirds of a cup.

What to keep in mind

A 100-gram serving of canned coconut milk contains 95% of the Daily Value for saturated fat.
Pay attention to portion sizes, as the calories and fat can add up quickly.

Coconut Milk nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	197 kcal	–
Protein	2 g	4%
Total fat	21.3 g	27%
Saturated fat	18.9 g	95%
Monounsaturated fat	0.91 g	–
Polyunsaturated fat	0.23 g	–
Cholesterol	0 mg	0%
Carbohydrate	2.8 g	1%
Water	72.9 g	–
Sodium	13 mg	1%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	220 mg	5%
Calcium	18 mg	1%
Iron	3.3 mg	18%
Magnesium	46 mg	11%
Phosphorus	96 mg	8%
Zinc	0.56 mg	5%
Copper	0.22 mg	25%
Manganese	0.77 mg	33%
Vitamin A (RAE)	0 mcg	0%
Vitamin C	1 mg	1%
Vitamin D	0 mcg	0%
Thiamin (B1)	0.02 mg	2%
Riboflavin (B2)	0 mg	0%
Niacin (B3)	0.64 mg	4%
Vitamin B6	0.03 mg	2%
Folate (DFE)	14 mcg	4%
Vitamin B12	0 mcg	0%
Choline	8.5 mg	2%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Coconut Milk by portion

The nutrition facts change significantly with portion size. A one-cup serving (226 g) of canned coconut milk contains 445 calories, 48 grams of fat, and 4.5 grams of protein. In contrast, a single tablespoon (15 g) is a much smaller addition, containing 30 calories and about 3 grams of fat, with less than half a gram of protein or carbohydrates.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	226 g	445	4.5 g	6.3 g	0 g	48.1 g
1 tbsp	15 g	30	0.3 g	0.4 g	0 g	3.2 g

How coconut milk compares with other dairy, egg and plant-milk foods

Among 15 dairy, egg, and plant-milk foods, this canned coconut milk ranks highest for its content of iron, magnesium, and potassium. It also ranks sixth for both calories and total fat. However, it is near the bottom of the group for protein (ranking 13th) and calcium (14th). Compared to other foods in this category, 100 grams of coconut milk has significantly more fat (21.3 g) than whole milk (3.2 g) and less protein (2 g) than cottage cheese (11.1 g) or eggs (12.6 g).

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Coconut Milk	197	2 g	2.8 g	n/a g	21.3 g
Eggs	143	12.6 g	0.72 g	0 g	9.5 g
Feta Cheese	265	14.2 g	3.9 g	0 g	21.5 g
Cottage Cheese	98	11.1 g	3.4 g	0 g	4.3 g
Whole Milk	61	3.1 g	4.8 g	0 g	3.2 g

Quick answers

How many calories are in a cup of coconut milk?

Based on USDA data, one cup (226 g) of canned coconut milk contains 445 calories.

Is coconut milk high in sugar?

The USDA data for this type of canned coconut milk does not report a value for total sugars. It contains 2.8 grams of total carbohydrates per 100-gram serving.

How much protein is in coconut milk?

Canned coconut milk is low in protein. A 100-gram serving contains 2 grams of protein, while a full cup provides about 4.5 grams.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how coconut milk fits your situation.