Coconut itself it high nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and also contains minerals such as iron and selenium. When choosing coconut milk in the supermarket its important to always pick the full fat version to ensure no other ingredients have been added. What's more, always, always pick the unsweetened version!
A rich source of: vitamin C , vitamin e, vitamin B1, vitamin B3, vitamin B5, vitamin B6.
Coconut milk
| Energy (kcal) | 22 |
| Energy (kJ) | 95 |
| Water (g) | 92.2 |
| Starch (g) | 0 |
| Total sugars (g) | 4.9 |
| Glucose (g) | 0.3 |
| Fructose (g) | 0 |
| Sucrose (g) | 4.6 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.3 |
| Protein (g)/100kcal | 1.4 |
| Protein % of calories | 5.5 |
| Carbohydrate (g) | 4.9 |
| Carbohydrate (g)/100kcal | 22.3 |
| Carb % of calories | 89.1 |
| Fat (g) | 0.3 |
| Fat (g)/100kcal | 1.4 |
| Fat % of calories | 12.3 |
| Satd FA /100g fd (g) | 0.2 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 1 |
| Potassium (mg) | 110 |
| Calcium (mg) | 9 |
| Magnesium (mg) | 6 |
| Phosphorus (mg) | 7 |
| Iron (mg) | 0 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.1 |
| Chloride (mg) | 3 |
| Manganese (mg) | 0 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 0 |
| Niacin equivalent (mg) | 0.1 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | N |
| Pantothenate (mg) | 0.1 |
| Biotin (µg) | N |
| Vitamin C (mg) | 38 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 6 |
| Retinol Equivalent (µg) | 1 |
Coconut milk, reduced fat, retail
| Energy (kcal) | 79 |
| Energy (kJ) | 328 |
| Water (g) | 89.5 |
| Starch (g) | 0.9 |
| Total sugars (g) | 1.1 |
| Glucose (g) | N |
| Galactose (g) | 0 |
| Fructose (g) | N |
| Sucrose (g) | N |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.7 |
| Protein (g)/100kcal | 0.9 |
| Protein % of calories | 3.5 |
| Carbohydrate (g) | 2 |
| Carbohydrate (g)/100kcal | 2.5 |
| Carb % of calories | 10.1 |
| Fat (g) | 7.7 |
| Fat (g)/100kcal | 9.8 |
| Fat % of calories | 87.7 |
| Satd FA /100g fd (g) | 6.4 |
| Mono FA /100g food (g) | N |
| Poly FA /100g food (g) | N |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 13 |
| Potassium (mg) | 110 |
| Calcium (mg) | 14 |
| Magnesium (mg) | 11 |
| Phosphorus (mg) | 13 |
| Iron (mg) | 0.6 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0 |
| Chloride (mg) | 7 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 0 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 0 |
| Niacin equivalent (mg) | 0.1 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 0 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | N |
| AOAC fibre (g) | 0.1 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Coconut milk, retail
| Energy (kcal) | 169 |
| Energy (kJ) | 697 |
| Water (g) | 78.3 |
| Starch (g) | 1.3 |
| Total sugars (g) | 2 |
| Glucose (g) | N |
| Galactose (g) | 0 |
| Fructose (g) | N |
| Sucrose (g) | N |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.1 |
| Protein (g)/100kcal | 0.7 |
| Protein % of calories | 2.6 |
| Carbohydrate (g) | 3.3 |
| Carbohydrate (g)/100kcal | 2 |
| Carb % of calories | 7.8 |
| Fat (g) | 16.9 |
| Fat (g)/100kcal | 10 |
| Fat % of calories | 90 |
| Satd FA /100g fd (g) | 14.6 |
| Mono FA /100g food (g) | N |
| Poly FA /100g food (g) | N |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 4 |
| Potassium (mg) | 61 |
| Calcium (mg) | 9 |
| Magnesium (mg) | 8 |
| Phosphorus (mg) | 6 |
| Iron (mg) | 0.5 |
| Copper (mg) | 0 |
| Zinc (mg) | 0 |
| Chloride (mg) | 10 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 0 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 0 |
| Niacin equivalent (mg) | 0.1 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 0 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | N |
| AOAC fibre (g) | 0.4 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |