Fats and Oils / Vegetable Oils
Coconut milk
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 343kcal / 2530kcal (13%) |
Macronutrients
Protein | 5.5 g/ 71g (7%) | ||||||
Total Fat | 34.8 g/ 42g (82%) | ||||||
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Total Carbs | 1.9 g/ 348g (0.55%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 100 mg/ 700mg (14%) source |
Iron | 1.6 mg/ 12mg (13%) source |
Sodium | 18 mg/ 1500mg (1%) very low |
What is this food?
Coconut milk is a creamy liquid made from grated coconut and water. In cooking, it’s often used as a base for sauces and stews, and it mainly provides fat (including saturated fat) with a little fiber.
Why it matters to health
Coconut milk can make meals more satisfying and flavorful, and it also adds a bit of fiber (from coconut) which can help with fullness and digestion. However, it’s also high in total fat and especially saturated fat, so using large amounts often can make it easier to overdo calories. It’s low in sodium and cholesterol, which is a plus. For everyday eating, it fits best when you use it as part of a balanced meal—especially alongside vegetables, lean protein, and reasonable portions of rice or other carbs.
Healthier tips
- Use coconut milk as a flavoring or base, not the whole meal—start with a smaller amount, then add more only if needed.
- Pair it with non-starchy vegetables (e.g., kangkong, pechay, sitaw, talong) and leaner protein (fish, chicken, tofu) to balance the meal.
- Watch the portion: for a typical 3-meals + 1–2 snacks day routine, keep coconut milk dishes to a reasonable serving and avoid having coconut milk in multiple meals/snacks in the same day.
- If you’re cooking at home, consider mixing coconut milk with water or using a lighter version to reduce saturated fat and calories.
Common Filipino dishes
Bicol Express, Ginataang gulay, Chicken inasal with coconut milk sauce, Kare-kare (with coconut milk variation), Ginataang isda, Seafood sinigang sa gata
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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