1 serving (240 grams) contains 45 calories, 0.0 grams of protein, 4.5 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
45 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.5 g | 5% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15 mg | 0% | |
| Total Carbohydrates | 2.0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 0 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 10.0 mg | 0% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 50.0 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Coconut milk unsweetened
Coconut milk, derived from the grated flesh of mature coconuts, is a staple ingredient in many Southeast Asian, Caribbean, and Indian cuisines. It has a rich, creamy texture and is naturally free from added sugars when unsweetened. Nutritionally, coconut milk provides a source of medium-chain triglycerides (MCTs), a type of fat that may be energetically favorable. It is also a source of small amounts of magnesium, potassium, and iron. One cup of unsweetened coconut milk typically contains around 45 calories, 4.5g of fat, very little protein, and is low in carbohydrates, making it an option for certain low-carb or plant-based diets.
Health Benefits
- Rich in medium-chain triglycerides (MCTs), which may support energy production and possibly enhance metabolism.
- Contains small amounts of iron, which is essential for oxygen transport in the body and preventing anemia.
- Provides magnesium, a mineral important for muscle function and supporting healthy nerve activity.
Dietary Considerations
Selection and Storage
Store unopened canned or carton coconut milk in a cool, dry place. Once opened, refrigerate any unused portion in an airtight container and use within 5-7 days. Stir well before use.
Common Questions About Coconut milk unsweetened Nutrition
Is unsweetened coconut milk high in calories and fat?
Unsweetened coconut milk is relatively high in calories and fat compared to other non-dairy milk options. A 1-cup serving contains around 45-80 calories, depending on the brand, and approximately 4-7 grams of fat, with most being medium-chain triglycerides (MCTs), a type of saturated fat.
Can I use unsweetened coconut milk on a keto or low-carb diet?
Yes, unsweetened coconut milk is keto-friendly and compatible with low-carb diets. It provides about 1-2 grams of carbs per cup, making it an excellent choice for those managing carbohydrate intake.
What are the health benefits and concerns of unsweetened coconut milk?
Unsweetened coconut milk is rich in healthy fats, particularly MCTs, which may support energy production and weight management. However, it is low in protein and may lack nutrients like calcium and vitamin D unless fortified, so it’s important to consider rounding out your diet or choosing fortified options.
What is the recommended portion size for unsweetened coconut milk?
A typical portion size for unsweetened coconut milk is 1 cup (240ml). This amount provides sufficient flavor for recipes or beverages and helps moderate calorie and fat intake.
How does unsweetened coconut milk compare to almond milk in nutrition and use?
Unsweetened coconut milk is higher in fat (4-7g vs. almond milk's 2.5g per cup) but lower in protein and typically similar in calories. Coconut milk has a richer, creamier texture and can be better for creamy dishes, while almond milk is often preferred for its lighter flavor and lower fat content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
