Canned Coconut Milk
Nuts, coconut milk, canned (liquid expressed from grated meat and water)
Nutrition Facts
- Total Fat 21,33 g27%
- Saturated Fat 18,92 g95%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 13 mg1%
- Total Carbohydrate 2,81 g1%
- Dietary Fiber —
- Total Sugars —
- Protein 2,02 g4%
- Vitamin D 0 µg0%
- Calcium 18 mg1%
- Iron 3,3 mg18%
- Potassium 220 mg5%
100g of Nuts, coconut milk, canned (liquid expressed from grated meat and water) contains 197 kcal calories, 2,02g protein, and 3,3mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein4%(8 kcal)
- Carbs5%(11 kcal)
- Fat91%(192 kcal)
Nutrient density
Meets ≥10% Daily Value for 7 of 26 nutrients
Moderate nutrient densityUse Canned Coconut Milk in your next meal plan
Melio can build a complete week of meals around Canned Coconut Milk (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Nut and Seed Products
- Canned Coconut Milk has a potassium-to-sodium ratio of 16.9:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 197 kcal | 10% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 2,02 g | 4% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 2,81 g | 1% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 21,33 g | 27% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 13 mg | 1% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 220 mg | 5% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 18 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 46 mg | 11% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 96 mg | 8% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 3,3 mg | 18% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,56 mg | 5% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,22 mg | 25% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,77 mg | 33% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 18,92 g | 95% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,91 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,23 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 1 mg | 1% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,02 mg | 2% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0 mg | 0% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,64 mg | 4% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,15 mg | 3% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,03 mg | 2% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 14 µg | 4% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 8,5 mg | 2% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,09 g | — |
| Leucine | 0,15 g | — |
| Isoleucine | 0,08 g | — |
| Valine | 0,12 g | — |
| Threonine | 0,07 g | — |
| Methionine | 0,04 g | — |
| Phenylalanine | 0,1 g | — |
| Tryptophan | 0,02 g | — |
| Histidine | 0,05 g | — |
| Arginine | 0,33 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 72,88 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | 169409 | 202 | 1,6 | 5,6 | 20,8 |
| Nuts, coconut milk, raw (liquid expressed from grated meat and water) | 170172 | 230 | 2,3 | 5,5 | 23,8 |
| Nuts, coconut milk, canned (liquid expressed from grated meat and water)current | 170173 | 197 | 2 | 2,8 | 21,3 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated94%(18,92 g)
- Monounsaturated5%(0,91 g)
- Polyunsaturated1%(0,23 g)
Household serving sizes
g- cup
- 226 g
- tbsp
- 15 g
Frequently asked questions about Canned Coconut Milk
How many calories in Canned Coconut Milk?
Canned Coconut Milk contains 197 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Canned Coconut Milk?
Canned Coconut Milk contains 13 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Canned Coconut Milk?
Per 100 grams, Canned Coconut Milk contains 2.02 g protein, 2.81 g carbohydrates, and 21.33 g total fat.
Is Canned Coconut Milk good for keto or low-carb?
Yes — Canned Coconut Milk has 2.8 g net carbs per 100 g, fitting a low-carb plan.
Where does Canned Coconut Milk nutrition data come from?
Nutrition data for Canned Coconut Milk is sourced from USDA FoodData Central (FDC ID 170173). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170173/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Canned Coconut Milk
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Canned Coconut Milk.
3 meal ideas using Canned Coconut Milk
Starter templates matched to Canned Coconut Milk's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with canned Coconut Milk
A warm bowl of oats with canned Coconut Milk, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around canned Coconut Milk
A big leafy salad with canned Coconut Milk, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with canned Coconut Milk
Roast canned Coconut Milk with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 170173), accessed 2019-04-01.
Published: 2019-04-01
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Use Canned Coconut Milk in your next meal plan
Melio can build a complete week of meals around Canned Coconut Milk (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan