Coconut Milk: Calories, Nutrition Facts, and Health Benefits (2026)

Coconut milk provides 74 calories per 1 cup beverage (240 g), with 0.5 g protein, 7.2 g carbs, and 5 g fat. It contains 451 mg of calcium and has a glycemic load of about 1, making it a low-impact option for blood sugar levels.

This page explores the nutritional profile of coconut milk, focusing on its benefits and how it compares to other dairy and non-dairy alternatives. We will examine the nutritional values per 1 cup beverage and per 100 g serving.

Coconut Milk Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for coconut milk, highlighting its key components per serving.

Values are for 1 cup beverage (240 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	74	31	4%
Protein	0.5 g	0.2 g	1%
Carbohydrates	7.2 g	3.0 g	3%
Fiber	0.0 g	0.0 g	0%
Sugar	7.0 g	2.9 g	-
Fat	5.0 g	2.1 g	6%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	120 mg	50 mg	3%
Saturated Fat	4.8 g	2.0 g	24%
Calcium	451 mg	188 mg	35%
Sodium	72 mg	30 mg	3%

About 38% of coconut milk calories come from carbohydrates, 3% from protein and 59% from fat.

Coconut Milk by Health Goal

Here, we evaluate how coconut milk rates against common dietary goals, offering insights into its suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Good	74 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Bone health	Excellent	Provides 451 mg calcium (35% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 0.5 g per serving

Coconut Milk and Blood Sugar

Glycemic index: 25. Glycemic load: 1 per serving.

Coconut Milk has a glycemic load of about 1 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Coconut Milk Compares to Other Dairy and Alternatives

In this section, we compare coconut milk with other dairy products and plant-based alternatives to provide a clearer understanding of its nutritional standing.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Coconut Milk	31	0.2	2.1	188
Almond Milk	15	0.4	1.2	188
Soy Milk	33	2.6	1.5	123
Oat Milk	50	1.3	1.5	120

Coconut Milk Myths, Checked

Carton and canned coconut milk are the same , False. Canned coconut milk is far richer, around 400 calories a cup; the carton beverage is diluted.

Coconut milk beverage is a good protein source , False. It has almost no protein, under 1 g per cup.

How to Track Coconut Milk

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log coconut milk accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of coconut milk beverage?

One cup of coconut milk beverage contains 74 calories. This makes it a relatively low-calorie option compared to many other dairy and non-dairy beverages.

Is coconut milk good for weight loss?

Coconut milk can be part of a weight loss diet when consumed in moderation. Its low calorie count and fat content may help in managing overall caloric intake.

Can people with diabetes eat coconut milk?

Individuals with diabetes can consume coconut milk, but it should be done in moderation due to its sugar content. It has a low glycemic load of about 1, which is favorable.

How much calcium is in coconut milk?

Coconut milk provides 451 mg of calcium per cup, which is significant for those looking to increase their calcium intake, especially in non-dairy diets.

Is coconut milk high in sugar?

Coconut milk contains 7 g of sugar per cup, which is relatively low compared to many other beverages. However, it is important to check labels for added sugars.

Is carton coconut milk the same as canned?

Carton coconut milk and canned coconut milk differ primarily in texture and usage. Carton versions are often diluted and fortified, while canned versions are richer and thicker.

Key Takeaways

• Coconut milk has 74 calories per 1 cup beverage.
• It contains 0.5 g of protein and 7 g of sugar.
• Each serving provides 451 mg of calcium.
• Coconut milk is low in carbohydrates with 7.2 g per cup.
• The glycemic load of coconut milk is about 1, making it suitable for blood sugar management.
• Canned coconut milk is thicker and richer than carton versions.