Coconut milk has become a popular plant-based milk alternative in recent years. But there is some debate about whether it is truly a healthy choice or if it is high in fat and calories. This article examines the nutritional profile of coconut milk and the potential health benefits and downsides.
Nutrition Facts of Coconut Milk
Coconut milk is made from the flesh of mature coconuts. The flesh is grated and soaked in hot water to extract the flavorful coconut milk. Unlike other plant-based milks like almond or oat milk, coconut milk has a high fat content.
One cup of full fat canned coconut milk contains:
- Calories: 552
- Total fat: 57g
- Saturated fat: 52g
- Carbohydrates: 13g
- Fiber: 5g
- Protein: 5g
As you can see, a single cup provides over 500 calories and 50 grams of saturated fat. That amounts to more than an entire day’s worth of saturated fat for most people.
However, coconut milk is also rich in important nutrients like:
- Manganese: 60% Daily Value (DV)
- Copper: 32% DV
- Iron: 29% DV
- Magnesium: 22% DV
- Phosphorus: 18% DV
Additionally, coconut milk contains small amounts of B vitamins, selenium, zinc, and antioxidants like vitamin C, E, and beta carotene.
So is Coconut Milk Healthy?
Despite the high calorie and saturated fat content, coconut milk does have some health benefits when consumed in moderation.
Here are some of the evidence-based health benefits of coconut milk:
Rich in MCTs
Coconut milk is a good source of medium chain triglycerides (MCTs), which are types of fatty acids. Some major MCTs found in coconut milk include:
- Lauric acid: Around 50% of the fat in coconut milk comes from lauric acid. It provides antimicrobial and antibacterial benefits.
- Caprylic acid: This MCT may improve gut health and support weight loss.
- Capric acid: This MCT may suppress appetite by promoting feelings of fullness.
Research shows that MCTs are efficiently absorbed and metabolized by the body. They are less likely to be stored as fat compared to long-chain fatty acids.
May Support Heart Health
Despite the saturated fat content, studies show coconut milk does not negatively impact cholesterol levels. The MCTs in coconut milk increase “good” HDL cholesterol while lowering “bad” LDL cholesterol and triglycerides.
Having healthy cholesterol levels reduces the risk of heart disease. The minerals like magnesium and potassium in coconut milk also help maintain normal blood pressure.
Could Aid Weight Loss
Some research indicates the MCTs in coconut milk may enhance fat burning, promote feelings of fullness and support weight loss. The fiber content also helps slow digestion and prevents spikes in blood sugar.
One study found that consuming coconut milk porridge significantly reduced waist size in adults over a 12 week period compared to maltodextrin porridge.
May Reduce Inflammation
Chronic inflammation is linked to modern diseases like diabetes, heart disease and metabolic syndrome. The antioxidants and MCTs in coconut milk have anti-inflammatory properties that may help reduce inflammation.
Supports Immune Function
Coconut milk provides copper, iron, selenium, and vitamins C, E, and B6. These nutrients help maintain healthy immune cells to fight off viruses and bacteria.
The MCTs, particularly lauric acid, also have antimicrobial and antibacterial qualities to fight infections.
Potential Downsides of Coconut Milk
Despite the potential health benefits, there are some downsides to regular coconut milk consumption:
High in calories and fat
The high calorie and fat content is fine when consumed occasionally or in small amounts. But drinking coconut milk daily instead of low fat dairy milk can increase calorie intake substantially.
High in saturated fat
Coconut milk provides more than an entire day’s worth of saturated fat per cup. Consuming too much saturated fat raises LDL cholesterol and the risk of heart disease.
Risk of malnutrition
People who replace regular milk with coconut milk may miss out on important nutrients like protein, vitamin D, calcium, vitamin B12, magnesium and zinc.
Contains additives
Some brands add thickeners and emulsifiers to prevent separation. These additives like guar gum or carrageenan may cause bloating and other digestive issues in some people.
High in sugar
Sweetened or flavored coconut milk can be packed with added sugars. The sugar content is lower in unsweetened plain coconut milk.
Allergic reactions
Coconut is considered a tree nut. People with a coconut allergy may experience an adverse reaction like hives, itching or swelling.
Environmental impact
Increasing demand for coconut milk is leading to more coconut oil production. This may negatively impact biodiversity as coconut farms replace diverse ecosystems.
Light vs Full Fat Coconut Milk
Light coconut milk contains around 125 calories and 5 grams of fat per cup compared to 550 calories and 57 grams of fat in full fat coconut milk.
Light coconut milk is lower in calories, fat, and nutrients. It has a thinner, more watery consistency. Full fat coconut milk provides more health benefits, creaminess, and coconut flavor.
But full fat coconut milk is extremely high in saturated fat. Light coconut milk may be a better option for weight loss or for people restricting calories, carbs or fat.
How Does Coconut Milk Compare to Regular Milk?
Here is a nutritional comparison between 1 cup of whole milk compared to 1 cup of canned coconut milk:
| Nutrient | Whole Milk | Coconut Milk |
|---|---|---|
| Calories | 149 | 552 |
| Total Fat | 7.9g | 57g |
| Saturated Fat | 4.6g | 52g |
| Carbs | 12g | 13g |
| Protein | 8g | 5g |
| Calcium | 276mg (28% DV) | 20mg (2% DV) |
| Vitamin D | 124IU (31% DV) | 0 IU |
As shown in the table, coconut milk is much higher in calories, fat, and saturated fat compared to whole milk. Whole milk contains more protein, calcium, and vitamin D.
How to Add Coconut Milk to Your Diet
Here are some tips for incorporating coconut milk into your diet:
Use sparingly
Limit coconut milk to a few times per week at most. Use just enough to add flavor and creaminess to dishes.
Try light coconut milk
Use light coconut milk in place of full fat to reduce the calorie and fat load.
Avoid sweetened coconut milk
Sweetened and flavored coconut milks have added sugar. Stick to unsweetened varieties.
Use in moderation in recipes
When baking or cooking with coconut milk, use a moderate amount and include other fats like olive or avocado oil.
Read labels
Check the ingredient list and Nutrition Facts panel to choose a brand without unnecessary additives and excess sugar.
Enhance diet with other healthy fats
Balance out the saturated fat by also consuming plant-based fats like olive oil, nuts, seeds and avocados.
Pair with protein & fiber
Add plant-based protein and high-fiber foods to provide more nutritional balance and keep you feeling full.
Should You Drink Coconut Milk Every Day?
Drinking coconut milk every day is likely excessive for most people. The high amounts of saturated fat and calories can negatively impact health when consumed regularly.
Potential downsides of drinking coconut milk daily include:
- Weight gain
- Nutritional deficiencies
- Increased LDL cholesterol
- Increased risk of heart disease
However, having a few ounces of coconut milk daily may be fine for most healthy individuals. Just be sure to monitor your overall saturated fat and calorie intake.
People with heart disease, diabetes or obesity should be cautious and talk to a healthcare professional before adding it to their diet.
Coconut Milk vs Almond Milk vs Oat Milk
Coconut milk is higher in fat and calories compared to other popular plant-based milk alternatives:
| Nutrition Facts Per Cup | Coconut Milk | Almond Milk | Oat Milk |
|---|---|---|---|
| Calories | 552 | 39 | 146 |
| Fat | 57g | 2.5g | 9g |
| Carbs | 13g | 1.5g | 16g |
| Protein | 5g | 1g | 3g |
Almond and oat milk are significantly lower in calories and fat in comparison. But coconut milk provides a creamy texture and sweet flavor for smoothies, curries, chia pudding and more.
Is Coconut Milk Keto-Friendly?
The high fat content of coconut milk makes it a popular choice on a ketogenic diet. But is coconut milk keto approved?
Keto diets emphasize high fat meals with moderate protein and very low carbs, typically less than 50 grams per day. This forces the body into ketosis, where it burns fat as fuel instead of carbs.
Coconut milk can fit into a keto eating plan because it provides mostly fat calories with minimal carbs. However, calories still matter on keto. Consuming too many calories, even from fat, can prevent weight loss.
Light coconut milk is a better option because it’s lower in calories. Limit intake to a few tablespoons or ounces per day.
Coconut Milk Recipes
Coconut milk adds creaminess, flavor and richness to both sweet and savory dishes. Here are some recipe ideas to try:
Savory coconut milk recipes
- Coconut curry chicken
- Thai coconut soup
- Coconut rice
- Coconut shrimp
- Coconut chili
Sweet coconut milk recipes
- Coconut pudding
- Coconut ice cream
- Coconut pancakes
- Coconut whipped cream
- Piña colada smoothie
Conclusion
Coconut milk is high in calories and saturated fat. But it also contains nutrients, antioxidants, and beneficial MCTs. In moderation, it can be part of a healthy diet and may provide certain health benefits.
Limit coconut milk to a few times per week at most. Watch your overall saturated fat and calorie intake. For most people, coconut milk is likely too high in fat and calories to have daily.
When used sparingly to add flavor and creaminess to dishes, coconut milk can be a tasty plant-based milk option that provides some unique health benefits.