Coconut milk, used in cooking: Nutrition Facts
Generic food Beverages
Coconut milk, used in cooking contains 230 kcal per 100 g. A typical serving of 1 fl oz (30 g) provides about 69 kcal.
Roughly 87% of its calories come from fat, with 9% from carbohydrates and 4% from protein (estimated with general energy factors).
That is more energy than the typical item in plant-based milk on FoodFactly, where the median is 50 kcal per 100 g across 18 foods.
100 g provides 30% of the Daily Value for copper and 11% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 230 kcal | |
| Total fat C | 23.8 g | 31% |
| Saturated fat C | 21.1 g | 106% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 15 mg | 0.7% |
| Total carbohydrates C | 5.5 g | 2% |
| Dietary fiber C | 2.2 g | 8% |
| Total sugars C | 3.3 g | |
| Protein C | 2.3 g | 5% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 2.8 mg | 3% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.15 mg | 1% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.026 mg | 2% |
| Riboflavin (B2) C | 0 mg | 0% |
| Niacin (B3) C | 0.76 mg | 5% |
| Vitamin B6 C | 0.033 mg | 2% |
| Folate (B9) C | 16 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 8.5 mg | 2% |
| Calcium C | 16 mg | 1% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 37 mg | 9% |
| Phosphorus C | 100 mg | 8% |
| Potassium C | 263 mg | 6% |
| Zinc C | 0.67 mg | 6% |
| Copper C | 0.27 mg | 30% |
| Selenium C | 6.2 µg | 11% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 9%
- Fat 87%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.3 gin the top quarter of plant-based milk (median 1.2 g)
- Fiber2.2 gin the top quarter of plant-based milk (median 0.1 g)
- Sugars3.3 gbelow the median for plant-based milk (median 4.7 g)
- Fat23.8 gin the top quarter of plant-based milk (median 1.7 g)
- Saturated fat21.1 gin the top quarter of plant-based milk (median 0.24 g)
- Sodium15 mgin the lowest quarter of plant-based milk (median 53.5 mg)
- Protein per 100 kcal1 gprotein density, useful for comparing foods with different calorie levels
- Water67.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1 g |
|---|---|
| Polyunsaturated fat C | 0.26 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.26 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.14 g |
| SFA 8:0 C | 1.7 g |
| SFA 10:0 C | 1.3 g |
| SFA 12:0 C | 10.6 g |
| SFA 14:0 C | 4.2 g |
| SFA 16:0 C | 2 g |
| SFA 18:0 C | 1.2 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 67.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 16 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Coconut milk
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut milk | 31 | 0.21 g | 2.9 g | 2.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Russian | 181 | 2.2 g | 11.2 g | 7.9 g |
| Vegetable smoothie | 89 | 2.8 g | 5.8 g | 6.6 g |
| Rum, hot buttered | 160 | 0.08 g | 5 g | 4.5 g |
| Milk shake, home recipe, flavors other than chocolate | 113 | 3.4 g | 11.4 g | 6 g |
| Alcoholic beverage, liqueur, coffee with cream, 34 proof | 327 | 2.8 g | 20.9 g | 15.7 g |
| Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | 138 | 5.4 g | 17.3 g | 5.4 g |
| Nutritional drink or shake, ready-to-drink (Boost Plus) | 138 | 5.4 g | 17.3 g | 5.4 g |
| Nutritional drink or shake, high protein, light, ready-to-drink, NFS | 138 | 5.4 g | 17.3 g | 5.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in coconut milk?
100 g of coconut milk has 230 kcal. 1 fl oz (30 g): about 69 kcal.
How much protein is in coconut milk?
Coconut milk contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 0.69 g in 1 fl oz (30 g). About 4% of its calories come from protein. Compared with other plant-based milk, that is among the highest quarter (median 1.2 g).
How many carbs are in coconut milk?
Coconut milk has 5.5 g of total carbohydrates per 100 g, including 2.2 g of fiber and 3.3 g of sugars.
How much fat is in coconut milk?
Coconut milk contains 23.8 g of fat per 100 g, of which 21.1 g is saturated (106% of the Daily Value).
What vitamins and minerals does coconut milk contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (30% DV) and selenium (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in coconut milk?
100 g contains 15 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707568. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.