Coconut milk is a popular ingredient used in cooking and baking. It is made from grated coconut meat and has a rich, creamy texture that makes it a great substitute for dairy milk. One quarter cup of coconut milk, which is around 56 grams, contains 90 calories.

Apart from its taste and texture, coconut milk also has some nutritional benefits. It is nutrient-rich and a great source of healthy fats, vitamins, and minerals. In this article, we will explore the nutritional content of coconut milk, its health benefits, and its various uses in cooking.

If you are looking for a plant-based milk alternative or want to try something new in the kitchen, coconut milk is definitely worth considering. Keep reading to find out more about this versatile ingredient.

Calories in 1/4 Cup of Coconut Milk

As mentioned earlier, one quarter cup of coconut milk contains around 90 calories. This is higher than some other plant-based milk alternatives like almond milk but lower than full-fat cow's milk. It is important to keep in mind that coconut milk is also high in fat, which contributes to its calorie content. However, the type of fat present in coconut milk is mostly medium-chain triglycerides, which are a healthier type of fat that are easily absorbed by the body for energy.

Fat Content in 1/4 Cup of Coconut Milk

One quarter cup of coconut milk contains around 8 grams of fat, which is a moderate amount compared to full-fat cow's milk. However, as mentioned earlier, most of the fat in coconut milk is of the healthy type, which can provide various health benefits. The fat in coconut milk can also help to keep you feeling fuller for longer, which can be helpful for weight management.

Carbohydrate Content in 1/4 Cup of Coconut Milk

One quarter cup of coconut milk contains around 2 grams of carbohydrates, which is lower than some other plant-based milk alternatives like oat milk. This makes it a good option for people following a low-carb or ketogenic diet. However, it is important to note that some commercially available coconut milk products may contain added sugars, which can increase the carbohydrate content. Always check the label to make sure you are getting a product with no added sugars.

Protein Content in 1/4 Cup of Coconut Milk

One quarter cup of coconut milk contains around 1 gram of protein. While this is not a significant amount, it can still contribute to your daily protein intake. If you are looking to boost your protein intake, you may want to consider supplementing with a protein powder or incorporating other high-protein foods into your diet.

Vitamin and Mineral Content in 1/4 Cup of Coconut Milk

Coconut milk is a good source of several vitamins and minerals, including manganese, copper, magnesium, and iron. Manganese is important for bone health, while copper is needed for immune function and iron is important for blood and energy production. Magnesium is also important for bone health and regulates muscle and nerve function.

Health Benefits of Coconut Milk

Apart from its nutritional content, coconut milk also has several health benefits. For example, the medium-chain triglycerides in coconut milk can help to improve heart health, boost brain function, and aid in weight loss. Coconut milk also contains lauric acid, which has antimicrobial and antiviral properties that can help to boost the immune system.

Uses of Coconut Milk in Cooking

Coconut milk is a versatile ingredient that can be used in a variety of sweet and savory dishes. It is commonly used in curries, soups, and stews, and can also be used to make dairy-free desserts like ice cream and whipped cream. Coconut milk can also be used as a dairy-free substitute in recipes that call for milk, cream, or yogurt.

Coconut Milk vs. Other Milk Alternatives

Coconut milk is just one of many plant-based milk alternatives available on the market. Some other popular options include almond milk, soy milk, and oat milk. When it comes to choosing the best milk alternative for you, it really depends on your personal taste preferences and dietary needs. Coconut milk is a good option if you are looking for a creamy and flavorful alternative to dairy milk, or if you are following a low-carb or ketogenic diet.

Choosing the Best Coconut Milk

When it comes to choosing a coconut milk product, there are a few things to keep in mind. First, check the label for any added sugars or preservatives. Look for products with minimal ingredients and no added sugars. You should also consider the fat content of the product. Some coconut milk products are higher in fat than others, so choose one that fits your dietary needs.

Storing Coconut Milk

Coconut milk can be stored in the fridge for several days after opening. If you do not use the entire can, transfer the remaining milk to an airtight container and store in the fridge. You can also freeze coconut milk for later use. Simply pour the milk into ice cube trays and freeze. Once frozen, transfer the cubes to a freezer bag or container and store in the freezer for up to 3 months.