Calories in Coconut Milk: Nutrition Facts & Serving Sizes
Per 1 cup (240g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of coconut milk (15g) contains 34.5 calories with 0.3g of protein, 0.8g of carbs, and 3.6g of fat. Per 100g, coconut milk provides 230 calories with 2.3g of protein, 5.5g of carbs, and 23.8g of fat. A full cup (240g) delivers 552 calories and 57.1g of fat. The saturated fat content is high at 21.1g per 100g. Potassium is 263mg per 100g and magnesium is 37mg per 100g. Coconut milk is the liquid pressed from grated coconut flesh and is widely used in curries, soups, smoothies, and dairy-free cooking. It is significantly fattier and more calorie-dense than plant-based milks like almond or oat milk, so treat it as a cooking fat rather than a beverage.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (15g) | 34.5 | 0.3g | 0.8g | 3.6g | 0.3g |
| 1 cup (240g) | 552 | 5.5g | 13.2g | 57.1g | 5.3g |
| 100g | 230 | 2.3g | 5.5g | 23.8g | 2.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 | 12% |
| Protein | 2.3g | 5% |
| Total Fat | 23.8g | 31% |
| Saturated Fat | 21.1g | 106% |
| Total Carbohydrates | 5.5g | 2% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 3.3g | 7% |
| Sodium | 15mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 21.1g | 7% |
| Calcium | 16mg | 1% |
| Iron | 1.6mg | 9% |
| Potassium | 263mg | 6% |
| Vitamin C | 2.8mg | 3% |
| Magnesium | 37mg | 9% |
| Phosphorus | 100mg | 8% |
| Zinc | 0.7mg | 6% |
| Selenium | 6.2mcg | 11% |
| Folate | 16mcg | 4% |
| Niacin (B3) | 0.8mg | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Coconut Milk
Coconut milk is rich in medium-chain triglycerides (MCTs), primarily lauric acid, which is rapidly converted to energy and may support ketosis in low-carb dieters. The MCT content makes coconut milk a useful fat source for those on ketogenic or paleo diets who need calorie-dense, dairy-free options.
Magnesium at 37mg per 100g covers about 9% of the daily value. Magnesium supports muscle function, energy production, and sleep quality. Potassium at 263mg per 100g contributes to electrolyte balance, which is important during intense training.
The 2.2g of fiber per 100g is modest but contributes to gut health. Selenium at 6.2mcg per 100g provides antioxidant support. Iron at 1.6mg per 100g contributes to daily iron intake.
For cooking, coconut milk works as a dairy-free base for curries, soups, and smoothies. It adds a rich, creamy texture and distinct flavor. One tablespoon at 34.5 calories is reasonable, but recipes often call for a cup or more (552 calories), which significantly impacts total calorie intake. Track portions carefully if you cook with coconut milk regularly.
Dietary Considerations
Coconut milk is keto-friendly with only 5.5g of carbs per 100g. It is vegan, dairy-free, and gluten-free. Not ideal for weight loss in large amounts due to calorie density (230 cal/100g). For paleo and Whole30 diets, coconut milk is an approved staple. The high saturated fat content is a consideration for cardiovascular health if consumed in large quantities regularly.
Daily Intake (100g)
100g of coconut milk provides 12% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in coconut milk?
One tablespoon of coconut milk (15g) has about 34.5 calories. Per 100g, coconut milk contains 230 calories. A full cup (240g) has 552 calories.
Is coconut milk good for weight loss?
Coconut milk is calorie-dense at 230 cal/100g, making it unsuitable for weight loss in large portions. However, small amounts used in cooking (1-2 tablespoons) can add rich flavor for 35-70 calories. Choose light coconut milk for fewer calories.
Is coconut milk keto?
Yes, full-fat coconut milk is keto-friendly at 5.5g carbs and 23.8g fat per 100g. It is commonly used in keto cooking as a dairy-free fat source. One tablespoon has only 0.8g of carbs.
What is the difference between coconut milk and coconut cream?
Coconut cream is thicker and more calorie-dense than coconut milk. Coconut milk has 230 calories and 23.8g fat per 100g, while coconut cream has 330 calories and 34.7g fat per 100g. Coconut cream is the thick top layer of canned coconut milk.
Is coconut milk dairy-free?
Yes, coconut milk is completely dairy-free and vegan. It is made from pressed coconut flesh with no animal products. It is a popular substitute for cow's milk in cooking for those with lactose intolerance or dairy allergies.
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