Unsweetened coconut milk

Beverage

Item Rating: 69/100

1 serving (240 grams) contains 45 calories, 0.0 grams of protein, 4.5 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

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		100.0 mcg	500%
Calcium		10.0 mg	0%
Iron		0.3 mg	1%
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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 40 cal (83.5%)

Protein: 0 cal (0.0%)

Carbs: 8 cal (16.5%)

About Unsweetened coconut milk

Unsweetened coconut milk is a plant-based liquid derived from the grated flesh of mature coconuts, often associated with Southeast Asian, Caribbean, and Indian cuisines. It has a rich, creamy texture and is used in savory dishes, soups, curries, and beverages. Nutritionally, unsweetened coconut milk is relatively low in carbohydrates compared to sweetened versions, containing saturated fats like medium-chain triglycerides (MCTs), which are metabolized differently than other fats. It provides small amounts of potassium, magnesium, and vitamins such as B6 and C when consumed. Many brands fortify coconut milk with additional nutrients like calcium and vitamin D, particularly when marketed as a dairy alternative.

Health Benefits

• Supports energy production due to medium-chain triglycerides (MCTs) that are absorbed quickly by the body for energy.
• May promote heart health by providing lauric acid, which has antimicrobial properties and may influence cholesterol levels favorably.
• Contains magnesium and potassium, which support muscle function and maintain healthy blood pressure levels.

Dietary Considerations

Allergens: Contains coconut

Suitable for: Vegan, lactose-free, gluten-free, paleo

Not suitable for: Individuals allergic to tree nuts or coconut

Selection and Storage

Store unopened cans or cartons in a cool, dry place. Once opened, refrigerate and consume within 7-10 days for optimal freshness.

Common Questions About Unsweetened coconut milk Nutrition

Is unsweetened coconut milk high in protein?

Unsweetened coconut milk is not high in protein, as it typically contains less than 1 gram per cup (240 ml). Its nutritional profile is more focused on healthy fats rather than protein content.

Can I drink unsweetened coconut milk on a keto diet?

Yes, unsweetened coconut milk is suitable for a keto diet. It is low in carbohydrates, with approximately 1-2 grams of net carbs per cup, and provides healthy fats that align well with keto guidelines.

What are the health benefits of unsweetened coconut milk?

Unsweetened coconut milk can support heart health due to its medium-chain triglycerides (MCTs), which may help improve metabolism. It is also dairy-free and rich in manganese and antioxidants, supporting bone health and reducing inflammation. However, it is calorie-dense, so portion control is important.

How much unsweetened coconut milk should I consume daily?

A standard serving size for unsweetened coconut milk is one cup (240 ml), which contains about 45-50 calories. For most people, consuming 1-2 servings per day is reasonable within a balanced diet, but always check with your healthcare provider for personalized recommendations.

How does unsweetened coconut milk compare to almond milk?

Unsweetened coconut milk has a richer fat content and creamier texture compared to almond milk, which is lower in calories and primarily carbohydrate-based. Almond milk usually contains more calcium and vitamin D (when fortified), while coconut milk provides more natural fats, ideal for high-fat or keto diets.

Data Sources & Scientific References