If you're looking for a low-calorie alternative to regular coconut milk, 1/3 cup (80 ml) of light coconut milk contains only 50 calories. This dairy-free milk alternative can be used in a variety of dishes, from curries to smoothies.
In addition to its lower calorie content, 1/3 cup (80 ml) of light coconut milk also has 5% of your daily value of vitamin C and 10% of your daily value of vitamin B12.
Read on to learn more about the nutritional content and health benefits of light coconut milk, as well as some tips for using it in your cooking.
Calorie Content in 1/3 cup (80 ml) Light Coconut Milk
As mentioned earlier, 1/3 cup (80 ml) of light coconut milk contains only 50 calories, making it a great option for those looking to cut back on calories. In comparison, regular coconut milk contains around 150 calories per 1/3 cup (80 ml), making it a much higher calorie option.
Vitamin and Mineral Content in 1/3 cup (80 ml) Light Coconut Milk
In addition to its lower calorie content, 1/3 cup (80 ml) of light coconut milk also contains some important vitamins and minerals. It has 5% of your daily value of vitamin C, which supports immune function, and 10% of your daily value of vitamin B12, which is important for nervous system health and the formation of red blood cells.
Fat Content in 1/3 cup (80 ml) Light Coconut Milk
While light coconut milk is lower in calories than regular coconut milk, it still contains fat. 1/3 cup (80 ml) of light coconut milk has around 4.5 grams of fat, with 4 grams of that coming from saturated fat. It's important to remember that while some saturated fat can be part of a healthy diet, consuming too much can increase your risk of heart disease.
Serving Size of 1/3 cup (80 ml) Light Coconut Milk
A serving of light coconut milk is 1/3 cup (80 ml), which is a fairly small amount. Keep this in mind when using it in recipes – if you're making a curry or soup, you may need to use several servings to get the desired texture and flavor.
Dietary Fiber Content in 1/3 cup (80 ml) Light Coconut Milk
While coconut milk doesn't contain any dietary fiber, it can still be part of a healthy diet. Just be sure to balance it with other high-fiber foods, like fruits, vegetables, and whole grains, to support digestive health.
Carbohydrate Content in 1/3 cup (80 ml) Light Coconut Milk
1/3 cup (80 ml) of light coconut milk contains around 2 grams of carbohydrates, with 1 gram of that coming from sugar. This makes it a lower carbohydrate option than many other milk alternatives, like soy or almond milk.
Protein Content in 1/3 cup (80 ml) Light Coconut Milk
Like most plant-based milk alternatives, light coconut milk is fairly low in protein. 1/3 cup (80 ml) contains only around 1 gram of protein, so it's important to include other sources of protein in your diet, like beans, nuts, or lean meats.
Health Benefits of Light Coconut Milk
While light coconut milk isn't a superfood or cure-all, it does have some potential health benefits. For example, it's a good source of medium-chain triglycerides (MCTs), which are a type of healthy fat that may support weight loss and brain function. Additionally, it's a good plant-based option for those who can't or choose not to consume dairy milk.
Comparison of Light Coconut Milk and Regular Coconut Milk
As mentioned earlier, regular coconut milk contains significantly more calories than light coconut milk. It also has a higher fat content, with 12 grams of fat per 1/3 cup (80 ml) serving, and less vitamin and mineral content. However, regular coconut milk does have a richer, creamier texture and flavor, which can be desirable in certain recipes. When deciding between the two, consider what's most important to you – if you're trying to keep calories and fat intake low, opt for light coconut milk, but if you're willing to indulge a little, regular coconut milk can add a delicious flavor and texture to many dishes.
Ways to Use Light Coconut Milk
Light coconut milk can be used in a variety of dishes, including curries, soups, smoothies, and baked goods. Here are a few ideas to get you started: - Use it as a base for a creamy curry sauce
- Add it to smoothies for a tropical twist
- Use it to make vegan whipped cream
- Swap it in for dairy milk in baked goods
With its lower calorie and fat content, light coconut milk is a great option for those looking to cut back on calories while still enjoying the rich flavor of coconut milk in their cooking.
5 Frequently Asked Questions About Light Coconut Milk
1. What is light coconut milk?
Light coconut milk is a lower fat version of regular coconut milk. It is made by blending coconut meat with water and straining out the solids. The resulting liquid is then pasteurized and canned. Light coconut milk has a lower fat content than regular coconut milk, making it a healthier option.
2. How many calories are in light coconut milk?
Light coconut milk typically has around 50 calories per 1/3 cup (80 ml) serving, making it a low-calorie alternative to regular coconut milk, which has around 120 calories per serving.
3. What are the health benefits of light coconut milk?
Light coconut milk contains lauric acid, a type of saturated fat that can increase levels of HDL ("good") cholesterol in the body. It is also a good source of vitamins C, E, and B-complex, as well as several minerals, such as iron, potassium, magnesium, and phosphorus.
4. How can I use light coconut milk in cooking?
Light coconut milk is a versatile ingredient that can be used in a variety of dishes. It is commonly used in curries, soups, and stews, as well as in desserts, such as coconut rice pudding or coconut cream pie. It can also be used as a dairy-free alternative to cream or milk in recipes.
5. How should I store light coconut milk?
Light coconut milk should be stored in a cool, dry place until it is opened. Once opened, it should be kept in an airtight container in the refrigerator and used within 3-4 days. If you do not plan to use the entire can, transfer any unused coconut milk to a separate container and store it in the fridge.