How Many Calories Are Present in Coconut Milk?

It is not surprising that 100 ml of coconut milk has an average of 215 calories since most of the calories in coconut milk come from the fat content of the milk. Coconut milk is widely used in Indian cuisine, especially in the states with a coastal line. Coconut milk is an integral ingredient in many South Eastern Asian gravies, curries, soups, and beverages. Coconut milk plays a part in lowering LDL (bad cholesterol) levels and increasing HDL (good cholesterol) levels. Now, let us take a look at the nutritional information and calorie count of coconut milk here. 

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Coconut milk is used in a lot of Indian curries, especially ones from states that lie along the coast. Bengali, Goan and South Indian curries, for example, use coconut milk liberally. You might also be consuming coconut milk if you eat a lot of Thai cuisine, which is very popular among Indian diners in recent years. If you tend to order Laksa Singapura frequently, you should know that this favourite too, uses a lot of coconut milk, as does Burmese delicacy Khao Suey. Coconut milk is also used in a lot of popular desserts. 

About Calories in Coconut Milk

If you have recently realised that there might be a lot of calories in coconut milk and you are aware that you are consuming a lot of it, you might want to know what amount of calories it adds to your intake. Many calorie-conscious people have also heard about healthier varieties of coconut milk, and might therefore be interested in finding out about the calories in coconut milk that you can find at a store (or in a carton) verus DIY/ homemade coconut milk calories and sweetened versus unsweetened coconut milk calories. 

How many Calories in Coconut Milk Servings

The coconut milk calories in a 100 ml serving is: 200–230 calories

The coconut milk calories in a 1 cup serving is: 450-550 calories

Calories in Common Food Items with Coconut Milk

  • Coconut milk is used by the cup in a lot of curries, gravies and soups. A standard measure might use one or two cups of coconut milk for half a kilogram of meat or vegetables. The coconut milk calories in a 250ml box would be about the same as a cup, or about 450 to 550 calories. If you have a bowl of soup, you are probably consuming about half a cup worth of coconut milk. 

  • Coconut milk is one of the ingredients in desserts like banoffee pie and coconut ice cream, not to mention coconut barfi and toffees. It is also a vital ingredient in Thai dessert Mango Sticky Rice. In a dessert, you would be having about 50 ml to 100 ml of coconut milk; somewhere between 115 and 230 calories. 

  • Drinks like pina colada use coconut milk beverage, or a heavily watered down version of coconut milk and would therefore contain only a fraction of the calories, perhaps about 50 calories. Coconut milk beverage is also being used by vegans and by people who are lactose intolerant, as an alternative to cow’s milk. 

Health Benefits of Consuming Coconut Milk 

One cup of coconut milk will usually contain: 

  • 8-9 grams of protein

  • 450-550 calories (these are unsweetened coconut milk calories; values will differ for the sweetened variety)

  • 48-50 grams of fat

  • 8-9 grams of carbohydrates

  • 0 grams of sugar (provided there is no added sugar)

Coconut milk is linked to: 

  • Lower LDL (bad cholesterol) levels and higher HDL (good cholesterol) levels. Higher LDL: HDL ratio is linked to a lowered risk of heart disease 

  • Medium-chain triglycerides, a type of fat that is linked to reduced appetite and increasing energy, offering potential weight loss benefits

How much Coconut Milk should you Consume Daily?

You should consider your overall calorie and fat intake when identifying ideal levels of coconut milk to be consumed on a daily basis. If you already have a diet that is high in coconut milk due to gravies and you have concerns about calorie and fat intake, you might need to cut back on coconut milk volume by perhaps watering down the gravies. 

However, if you are within safe limits as far as the recommended calorie and fats consumption levels for your age, weight and health go, then you need not necessarily eliminate them. 

If you are considering switching over to coconut milk beverages as a vegan alternative or because you are lactose intolerant, read the information on the packaging to understand the nutritional and health implications. 

Conclusion

If you are calorie-conscious, you should definitely not ignore coconut milk in your calorie intake calculations as it is a high-calorie ingredient. Coconut milk does have potential benefits by way of possible weight loss and increased HDL levels, but these can also be achieved by exercise. That said, coconut milk is not dangerous or off-limits, if you are consuming it in reasonable quantities, and especially if it has been a part of your staple diet (within reasonable limits). 

If you are becoming conscious about your calorie and fat intake because you have recently woken up to the realities of heart disease and other health-related life uncertainties, it might also be a good idea to cover yourself and your loved ones against financial uncertainty, by opting for a life insurance policy. This is what you call a double safeguard. Safeguard your health by eating right and safeguard against health uncertainties by getting life insurance. The best health insurance plans are available just a click away at Bajaj MARKETS.

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FAQs on Calories in Coconut Milk

  • ✔️Can I drink coconut milk instead of cow’s milk?

    A watered-down version of coconut milk is consumed as a coconut milk beverage, an alternative to cow’s milk. This is not the same as the coconut milk that is put into curries. It is made by bringing shredded coconut to a simmer and then diluting it with even more water and is therefore very different from coconut milk.

  • ✔️Is coconut milk better than cow’s milk?

    There are raging debates about whether cow’s milk is good for humans or not. It is important to note that the nutrition values are not the same in coconut milk. Many of the vitamins and minerals are ‘fortified’ or added chemically to the drink. Unless you are lactose intolerant or have cruelty concerns, you might be better off not switching over to coconut milk beverage, especially if a child’s nutrition is in question.

  • ✔️I have high LDL levels. Is it good to add coconut milk to my diet to increase HDL levels?

    It is true that coconut milk has been shown to increase HDL levels. However, it also increases overall cholesterol levels in the bargain. HDL levels can be more advisably reduced by regular exercise and weight loss. 

     

  • ✔️Should we reduce coconut milk in the coastal diet?

    Not necessarily. If your household’s intake of calories and fats are within recommended levels for all members of the family, then you need not cut down on coconut milk.

  • ✔️How to keep food tasty and authentic if we need to reduce coconut consumption/ coconut milk as per the doctor’s advice?

    If you have older family members who need to cut down on calories and fats, you might want to add a little water to the coconut milk to reduce the overall volume used. This might mean that your curries are a little less thick, but you can make the adjustment gradually so that people are eased into it.