Coconut milk is a plant-based, lactose-free liquid extracted from the grated pulp of mature coconuts. Although commonly mistaken for a nut, the coconut is actually a drupe (a fruit with a single seed). It belongs to the palm family (Arecaceae) and is widely grown across tropical Asia.
In Sanskrit, the coconut tree is known as “Kalpa Vriksha”, meaning “the tree that provides all life essentials”—thanks to the versatility of its fruit, leaves, and husks.
Coconut milk is naturally dairy-free and rich in medium-chain triglycerides (MCTs)—a type of healthy fat known for boosting energy and aiding weight management. It is thick, creamy, and opaque due to its high saturated fat content.
Coconut milk is categorised based on its fat content:
- Coconut cream (thick milk): Highest fat content
- Regular coconut milk (thin milk): Up to 20% fat
Coconut skim milk: Lowest fat content
How is coconut milk made?
The process of making coconut milk is straightforward:
1. The white flesh of the coconut is grated.
2. It is soaked in hot water.
3. The thick, fatty layer that rises is skimmed off as coconut cream.
4. The remaining liquid is filtered through a cheesecloth, producing coconut milk.
5. Repeating this process creates a thinner version suitable for soups or curries.
Thick coconut milk is commonly used in desserts and rich sauces, while thin milk is perfect for soups and lighter curries.
Coconut milk nutrition
In addition to vitamins C, E, B1, B3, and B6, coconut meat is also rich in minerals, such as iron, selenium, salt, calcium, magnesium, phosphorus, and fibre. Lactose-intolerant people can use this milk instead of cow’s milk because it contains no lactose. As a dairy substitute for smoothies, milkshakes, and baked goods, it is a popular choice for vegans.
Coconut milk calories:
There are 169 calories in 100 mL of canned coconut milk .
- Fat: 16.9 g (of which 14.6 g is saturated fat)
- Sugar: 3.3 g
- Protein: 4.57 g
- Carbohydrates: 6.35 g
- Calcium: 41 mg
- Potassium: 497 mg
- Magnesium: 104 mg
- Iron: 7.46 mg
- Vitamin C: 2.3 mg
Coconut milk calories of sweetened coconut drink:
- Amount of water: 226.97 g
- Protein: 0.50 g
- at: 4.99 g
- Carbohydrates: 7.01 g
- Calcium; 451 mg
- Potassium: 46 mg
Coconut milk benefits
It is high in calories and electrolytes, which might help with endurance and fatigue. They also aid in muscular development. The coconut milk uses are not limited to this;
Other coconut milk benefits include fat loss, Improvement in Cardiac health, in boosting the body’s defence.
1. Fat loss
Coconut milk is rich in medium-chain triglycerides (MCTs), which:
- Promote thermogenesis (heat production)
- Enhance satiety and reduce calorie intake
- Improve gut microbiota balance, linked to better weight control
- Support insulin sensitivity, helping stabilise blood sugar levels
Regular but moderate consumption of MCTs may aid in reducing waist circumference and overall body fat.
2. Improvement in Cardiac health
Though coconut milk is high in saturated fats, studies suggest it:
- Raises HDL (“good”) cholesterol
- May have neutral or minimal impact on LDL (“bad”) cholesterol
- Contains lauric acid, which may help reduce inflammation and protect against heart disease
However, portion control is essential. Coconut products are energy-dense and should be consumed in moderation—especially for those with existing heart conditions.
3. Boosts the body’s defences
Coconut milk contains lauric acid, a fatty acid with proven antibacterial, antiviral, and antifungal effects.
In laboratory studies, lauric acid inhibited growth of pathogens such as:
- Staphylococcus aureus
- Streptococcus pneumoniae
- Mycobacterium tuberculosis
Lauric acid is also converted into monolaurin in the body, a compound known to combat infections and support immune health.
Coconut milk uses
Coconut milk may be used in a variety of ways and is a good substitute for regular milk. Other coconut milk uses include: the preparation of beauty products, coconut-flavoured ice cream, skims of coconut used in soup preparations and many more.
1. Products for Beauty
Coconut milk can be used to make a variety of cosmetics at home. To nourish dry hair and stimulate development, make the following hair mask: Combine 2 tablespoons of milk and 1 teaspoon of honey in a mixing bowl. Apply to dry, unwashed hair and leave on for an hour before rinsing, shampooing, and rinsing again. Repeat once a month.
2. Ice cream
To make fast ice cream, combine two overripe frozen bananas, 200 grammes frozen berries, and 120 mL milk in a food processor. You’ll have soft-serve ice cream to enjoy after dinner in less than a minute.
Also, enjoy this extremely simple coconut lover’s ice cream made using pantry goods.
In general, milk from coconut is considered an excellent dairy substitute whether you have a dietary sensitivity, need to organize a recipe, or simply want a change of pace. Most recipes that call for full-fat milk can be substituted with 6 per cent fat coconut milk. Just keep in mind that it will provide a coconut flavour to any food or baked goods!
3. Soups
When making a soup, such as butternut squash and lentil soup, you can use coconut milk as one of the liquid ingredients.
Instead of using dairy cream, you can finish the soup with coconut cream or milk towards the end to give it more body. This tastes best in soups with broccoli, carrots, or winter squash, especially if you add a chopped stalk of lemongrass during the cooking phase.
Fresh or dried, coconut meat is a delicacy that may be enjoyed in many ways.
It is high in fibre and MCTs, which may enhance heart health, weight loss, and digestion, among other things. However, because of coconut milk’s calories and saturated fat content, it’s best consumed in little amounts.
Coconut in its unsweetened form is an excellent supplement to a well-balanced diet.
Conclusion
Coconut milk is a nutrient-dense, versatile alternative to dairy. It is rich in MCTs, lauric acid, and essential vitamins and minerals. While it offers benefits for weight management, heart health, and immunity, moderation is key due to its fat content.
Whether used in cooking, as a beauty treatment, or simply as a dairy-free milk substitute, coconut milk is a functional food worth exploring—especially if you follow a plant-based diet.
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References:
- Tulashie, S. K., Amenakpor, J., Atisey, S., Odai, R., & Akpari, E. E. A. (2022). Production of coconut milk: A sustainable alternative plant based milk. Case Studies in Chemical and Environmental Engineering, 6(100206), 100206. https://doi.org/10.1016/j.cscee.2022.100206
- Indianjournals.com. (n.d.). https://www.indianjournals.com/ijor.aspx?target=ijor:ajrssh&volume=11&issue=11&article=162
- https://ijaast.org/index.php/ijaast/article/download/558/511
- https://www.researchgate.net/profile/Muhamad-Abd-Rahim/publication/378507995_Nutritional_and_therapeutic_benefits_of_coconut_milk_and_its_potential_as_a_plant-based_functional_yogurt_alternative_a_review/links/66c1f7132ff54d6c9edba268/Nutritional-and-therapeutic-benefits-of-coconut-milk-and-its-potential-as-a-plant-based-functional-yogurt-alternative-a-review.pdf
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