Coconut Milk: Nutrition Facts and Health Benefits

Coconut milk has long been a staple in tropical cuisines, celebrated for its creamy texture and rich, subtly sweet taste. Far beyond its culinary allure, coconut milk offers a unique nutritional profile and a range of potential health benefits that make it stand out among plant-based milk alternatives. Whether you’re lactose intolerant, seeking a vegan option, or simply looking to add variety to your diet, understanding what coconut milk brings to the table is essential. Let’s dive into the nutrition facts and explore the science-backed health benefits of this versatile beverage.

Coconut Milk Nutrition Facts

Coconut milk is more than just a delicious addition to curries and smoothies—it’s a nutrient-dense plant-based milk with a unique composition. Derived from the grated flesh of mature coconuts, coconut milk is naturally rich in healthy fats, moderate in protein, and contains a variety of vitamins, minerals, and antioxidants. However, not all coconut milk is created equal; nutritional content can vary depending on the extraction method and whether it's homemade or commercial.

Below is a summary table highlighting the main nutritional components of coconut milk, followed by an in-depth exploration of its key nutrients.

Table 1: Key Nutritional Components of Coconut Milk

Core Macronutrients: Fat, Protein, and Energy

Coconut milk is renowned for its rich fat content, primarily due to medium-chain triglycerides (MCTs) such as lauric acid and capric acid. These fats are quickly metabolized in the body and may offer unique metabolic benefits. The total fat content in coconut milk can range from about 14 g to over 24 g per 100g, depending on whether it is a first or second extract or a commercial preparation 1, 2, 4, 5. Compared to other plant-based milks like soy or almond, coconut milk is notably higher in total fat.

Protein content is moderate, with values reported between 2.2 g and 7.9 g per 100g, making coconut milk a better source of protein than almond milk but generally less than cow’s or soy milk 1, 2. Energy density is high, with caloric values ranging from about 135 kcal for less concentrated forms up to 332 kcal per 100g for richer extracts 1, 2.

Micronutrients and Minerals

Coconut milk delivers a variety of important minerals. Calcium levels can vary widely, from 92 mg/100g up to over 2,000 mg/L, depending on extraction and processing 2, 3. It also contains notable quantities of potassium (over 1,100 mg/L), iron (24.5 mg/L), and small amounts of zinc 3. These minerals are essential for functions such as bone health, oxygen transport, immune support, and fluid balance.

Vitamins and Antioxidants

Coconut milk is not a major source of most vitamins but does contain vitamin C and vitamin E in small amounts. However, its phenolic content—naturally occurring antioxidants—is substantial, with studies reporting values of 295–437 mg/L 2, 4. These compounds help protect cells from oxidative stress and contribute to the overall health-promoting potential of coconut milk.

Extraction Methods: Nutritional Variability

The nutritional profile of coconut milk can change based on how it’s prepared:

• First Extract (FE): This is the thick, creamy milk obtained from the first pressing of grated coconut. It is richest in fat and protein.
• Second Extract (SE): This is produced by re-extracting the coconut flesh with water, resulting in a lighter, more diluted milk with lower fat and protein but similar levels of phenolics and sugars 5.

Commercial vs. Homemade

Commercial coconut milk may contain additives, stabilizers, or fortifications (e.g., added calcium or vitamins), which can affect nutrient levels. Homemade coconut milk tends to have a higher natural fat content if made from fresh coconut meat 4, 5.

Coconut Milk Health Benefits

Coconut milk is not just a flavorful ingredient—it also offers several science-backed health benefits, making it a valuable part of a balanced diet for many people. From supporting heart health to providing powerful antioxidants and catering to special dietary needs, coconut milk is an ally for wellness. Let’s explore the primary health benefits as demonstrated by recent research.

Table 2: Evidence-Based Health Benefits of Coconut Milk

Heart Health and Lipid Profile

One of the most notable findings in coconut milk research is its favorable impact on blood lipid profiles. In a randomized controlled trial, coconut milk supplementation led to decreased LDL (bad cholesterol) and non-HDL cholesterol, while significantly increasing HDL (good cholesterol) levels. These effects were most pronounced in individuals with previously elevated LDL levels 9. The unique combination of MCTs, protein, and fiber in coconut milk likely contributes to this cardioprotective effect, distinguishing it from coconut oil or kernel flakes, which do not induce the same lipid changes 9.

Antioxidant Protection

Coconut milk is a rich source of phenolic compounds—potent antioxidants that help defend the body against oxidative stress. Studies show that these antioxidants protect lipids, proteins, and DNA from damage, which may lower the risk of chronic diseases associated with oxidative stress, such as cardiovascular disease and certain cancers 2, 4, 7. The high antioxidant capacity of coconut milk has also been confirmed by laboratory assays, with values comparable to or exceeding other plant-based milks 2.

Gut Health and Anti-Inflammatory Effects

Beyond its nutritional value, coconut milk supports a healthy gut environment. Research demonstrates that the phenolic compounds in coconut milk offer protection to beneficial gut bacteria, such as Lactobacillus species, from oxidative and inflammatory stress 7. This suggests a role for coconut milk in promoting gut health, potentially enhancing the resilience of the microbiome, especially in the context of plant-based and vegan diets.

Fermented coconut milk, in particular, has been shown to inhibit harmful bacteria (including E. coli, Salmonella, and S. aureus) and boost the growth of healthy probiotic strains 8. This dual action supports both digestive health and immune function.

Lactose-Free and Allergen-Friendly

Coconut milk’s plant origin makes it entirely free from lactose, making it a safe and effective alternative for people with lactose intolerance or dairy allergies. It is also naturally vegan and suitable for those following plant-based diets 2, 7.

Mineral Support for Bones and Muscles

Coconut milk provides a suite of essential minerals—most notably calcium, potassium, and iron. These nutrients are vital for bone health, muscle function, electrolyte balance, and oxygen transport. While coconut milk’s calcium content can vary, it remains a meaningful source, particularly in homemade or minimally processed varieties 2, 3.

Antibacterial and Immune Benefits

Fermented coconut milk, especially when cultured with beneficial bacteria like Lactiplantibacillus plantarum, exhibits strong antibacterial properties against a range of pathogens 8. The fermentation process not only enhances shelf life but also increases the bioavailability of certain nutrients and bioactive compounds, further boosting its health-promoting potential 8.

Special Considerations

While coconut milk offers many benefits, it is important to consume it as part of a balanced diet, especially because of its high calorie and fat content. People with specific dietary needs or health conditions should consult with a healthcare provider regarding coconut milk’s role in their nutrition plan.

Conclusion

Coconut milk stands out as a nutrient-rich, versatile plant-based milk with a wide array of health benefits. Backed by scientific research, its regular consumption can be a delicious and health-promoting choice.

Main takeaways from this article:

• Nutrient-dense: Coconut milk offers a rich source of healthy fats, moderate protein, and key minerals like calcium, potassium, and iron 1, 2, 3.
• Heart health benefits: Supplementation can improve cholesterol profiles by lowering LDL and increasing HDL 9.
• High antioxidant capacity: The phenolic compounds in coconut milk protect cells from oxidative stress 2, 4, 7.
• Gut and immune support: Promotes healthy gut bacteria and exhibits antibacterial properties, especially when fermented 7, 8.
• Lactose-free and vegan: Safe for people with lactose intolerance, dairy allergies, or those following plant-based diets 2, 7.
• Versatility: Suitable for both culinary and nutritional applications, with nutritional content varying by extraction and preparation method 5.

By incorporating coconut milk into your diet, you can enjoy its creamy texture, distinct flavor, and a host of science-backed nutritional and health advantages.