Coconut Milk: Comparing Benefits vs. Fat Content

Coconut milk is packaged in a can or carton. It can be used as a cow’s milk substitute and as an ingredient in coconut milk ice cream, yogurt, or creamer. Coconut milk is known for its rich flavor and texture.
The health benefits of coconut milk include containing medium-chain triglycerides (MCTs) and compounds with antioxidant and anti-inflammatory effects. However, it contains saturated fat. More research is needed to understand better the benefits versus the risks.
This article discusses the different forms of coconut milk and its health benefits.

Coconut Milk: Dairy-Free Option in Many Forms
Coconut milk can usually be bought in a can or carton. Canned coconut milk is often used in baking or cooking recipes, such as Thai curry, while carton coconut milk is often used as a direct substitute for a carton of cow’s milk, such as with a bowl of cereal.

In addition to the milk form, coconut milk can be used to make other dairy-like products such as:
• Yogurt
• Coffee creamer
• Ice cream

Different Varieties of Coconut Milk
Coconut milk can come in many varieties, such as sweetened or unsweetened and full-fat or low-fat. When looking at canned coconut milk, consider brands that ensure their product is bisphenol A (BPA)-free.
Benefits of Canned or Carton Coconut Milk
Limited research is available on the overall health benefits of coconut milk, but studies on certain components of coconut milk have shown some positive health effects.

Benefits of coconut milk include:
• It’s made up of medium-chain triglycerides (MCTs).
• It contains phenolic compounds.
• It serves as a nondairy milk alternative.
• It’s low in sugar.

While the high saturated fat content of coconut milk is seen as a negative by some scientists, others have suggested it isn’t necessarily a bad thing.
Research has suggested that the shorter length of MCTs compared to long-chain fatty acids makes a difference in the health effects of these fats. For example, MCTs are absorbed differently and produce a better lipid profile (the amount and types of cholesterol and other fats in your blood) than long-chain fatty acids.1

In addition, some studies have shown MCTs to help with a variety of health issues, such as:1
• High cholesterol
• Risk of cardiovascular disease and coronary heart disease
• Insulin sensitivity
• Energy expenditure
• Cognitive function
More research is needed to get a clearer understanding of whether the type of saturated fat found in coconut milk is beneficial or detrimental to health.

Nutrition Breakdown
According to the U.S. Department of Agriculture (USDA), 1 cup, equivalent to 116 grams (g), of canned coconut milk contains:6
• Calories: 445 calories
• Protein: 4.56 g
• Fat: 48.1 g
• Carbohydrates: 6.35 g
• Cholesterol: 0 milligrams (mg)
• Sodium: 29.4 mg
• Calcium: 40.7 mg
• Vitamin D: 0 micrograms (mcg)

The exact nutrition breakdown of a serving of coconut milk will vary by brand and the ingredients used in making the milk (such as added sugar). It’s important to check the label of a coconut milk product for the most accurate nutritional profile.