Nuts, coconut milk, canned (liquid expressed from grated meat and water)
FDC 170173cup (226 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 9 · -56 vs Nuts & seeds medianCanned coconut milk scores 9 of 100 on the Nutrient Density Score, a Low band that ranks it 57 of 60 in Nuts & seeds, well under the category median of 65, though it does supply 18% DV of iron and 11% DV of magnesium alongside 197 calories per 100 grams.
It is a staple base for curries, soups, and rice dishes, and separates into a thicker cream that can be skimmed off the top of the can. A cup serving is 226 grams, which is a lot for a single dish, and it runs high in saturated fat at 18.9 grams per 100 grams; raw coconut meat scores higher in the same category.
See how this score is calculated, build a plate around nuts, coconut milk, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | 10% |
| Total fat | 21 g | 27% |
| Saturated fat | 19 g | 95% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 2.8 g | 1% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 2 g | 4% |
| Potassium | 220 mg | 5% |
| Calcium | 18 mg | 1% |
| Iron | 3.3 mg | 18% |
| Magnesium | 46 mg | 11% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 445 kcal | 22% |
| Total fat | 48 g | 62% |
| Saturated fat | 43 g | 214% |
| Cholesterol | 0 mg | 0% |
| Sodium | 29 mg | 1% |
| Carbohydrate | 6.4 g | 2% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 4.6 g | 9% |
| Potassium | 497 mg | 11% |
| Calcium | 41 mg | 3% |
| Iron | 7.5 mg | 41% |
| Magnesium | 104 mg | 25% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170173Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, coconut meat, rawDensity 10 vs 9Nuts, walnuts, glazedDensity 22 vs 9Nuts, pilinuts, driedDensity 28 vs 9Original analysis by NutriVerdict
In the kitchen and how to use it
Canned coconut milk is the pressed liquid from grated coconut meat and water, and it is the backbone of Thai and Southeast Asian cooking, simmered into curries, tom kha soup, and braises where it adds body and a rounded sweetness without any dairy. It also whips into a dairy-free cream for topping desserts, blends into smoothies for a thicker texture, and cooks down with rice and sugar into coconut rice pudding. Unlike the thinner coconut milk sold in cartons for drinking, the canned version is rich and concentrated enough to hold its own in a sauce, and it can be simmered down further to thicken a curry without any added starch.
Give the can a good shake or stir before using, since the fat naturally separates and rises as a thick cream layer on top. Once opened, transfer any leftover to an airtight container, refrigerate, and use it within a few days rather than leaving it in the can. Its 21.3 grams of fat per 100 grams accounts for most of its 197 calories, and it also carries about 18% of the Daily Value for iron and 11% for magnesium per 100 grams, making it a useful ingredient for building a creamy, dairy-free base into a meal rather than just a garnish.
Frequently asked questions about nuts, coconut milk
How many calories are in canned coconut milk?
About 197 calories per 100 grams, most of it from its 21.3 grams of fat.
Is canned coconut milk a good source of iron?
It provides about 18% of the Daily Value for iron per 100 grams, along with 11% for magnesium.
How do you store opened canned coconut milk?
Transfer it to an airtight container, refrigerate it, and use it within a few days, stirring well since the cream naturally separates and rises to the top.