Coconut Milk: Nutritional Value And Health Benefits



Published on: 12-Jan-2023


10 min read


Updated on : 02-Dec-2023




Amrita Sandhu


Coconut Milk: Nutritional Value And Health Benefits

Coconut Milk: Nutritional Value And Health Benefits

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Did you know coconut milk is a delectable substitute for cow's milk with many health advantages? Read on for more!

The white flesh of mature brown coconuts is used to make coconut milk. The milk has a rich, creamy texture and a thick consistency. This milk is frequently used in Southeast Asia cuisines like Thai. It is also well-liked in Hawaii, India, and a few South American and Caribbean nations. In addition, it is an excellent ingredient in a diet for managing medical conditions or weight loss.

Coconut water is naturally present in young, green coconuts and should not be confused with coconut milk. The milk does not naturally occur as coconut water does. Instead, coconut milk, which contains roughly 50% water, combines solid coconut pulp with water. Coconut water, in comparison, holds approximately 94% water. Compared to coconut milk, it has far less fat and fewer nutrients.

Table Of Contents

1. Nutritional Value Of Coconut Milk

2. Health Benefits Of Coconut Milk

3. The Final Say

4. FAQs

Nutritional Value Of Coconut Milk

One cup (240 grams) of coconut milk contains

  • Calories - 552 kcal
  • Fat - 57g
  • Protein - 5g
  • Carbs - 13g
  • Fibre - 5g
  • Vitamin C - 11% of RDI
  • Folate - 10% of RDI
  • Iron - 22% of RDI
  • Magnesium - 22% of RDI
  • Potassium -18% of RDI
  • Copper - 32% of RDI
  • Manganese - 110% of RDI
  • Selenium - 21% of RDI

Health Benefits Of Coconut Milk

Coconut has numerous benefits for the body, skin, hair and even your immunity!

1. Beneficial For Weight Loss

Coconut milk has a lot of short and medium-chain triglycerides, which are considered healthy fats. They keep you satiated for a more extended period, encouraging you to eat less and controlling your cravings. Additionally, they are more likely to be converted into energy, unlike longer-chain fatty acids which get stored in the body to cause obesity. 

2. Good For Heart Health

Coconut milk increases HDL cholesterol levels in the body. Recent research suggests that coconut milk consumption in moderation may help reduce the body's LDL cholesterol levels (bad cholesterol). The anti-inflammatory properties of HDL cholesterol protect the endothelium, the lining of blood vessels. LDL cholesterol, on the other hand, promotes the development of plaques in blood vessels, which results in pathological constriction. Heart attacks may occur when the blood vessels supplying the heart muscles are narrowed.

3. Rich In Antioxidants

Coconut milk is a rich source of vitamins C and E, which are well known for their antioxidant properties. Our body tissues produce free oxygen radicals as a result of metabolism which harm biological elements, hasten age, and encourage the growth of tumours. Antioxidants included in coconut milk help to scavenge these harmful substances.

4. Strengthens Immunity

Coconut milk contains lauric acid, which is well known for its antimicrobial properties. The body's defence against bacterial, viral, and fungal diseases is aided by this. For example, according to research done in the Philippines, children with pneumonia responded more swiftly to treatment with coconut milk and antibiotics than those who simply received antibiotics.

5. Skin And Hair Health

Recently, there has been an increase in the popularity of using coconut milk as a conditioning treatment for wholesome hair. It acts as a moisture-retention sealant due to its high-fat content. In addition, dandruff and irritation on the scalp can be relieved by using coconut milk. This is due to the presence of lauric acid, which possesses antibacterial and antifungal properties.

Coconut milk helps to keep the skin soft when applied directly to the skin. This considerably reduces the development of wrinkles, making you appear younger. In addition, it is asserted that its antibacterial properties aid in preventing acne. Women worldwide use  coconut water for skin to nourish and its lotion to take off their makeup.

6. Anti-Inflammatory

Coconut milk helps lessen pain and inflammation in the joints. Sugar is a well-known inflammatory agent. Coconut milk can be used in place of sugar, with outstanding outcomes for those with autoimmune inflammatory disorders, including lupus arthritis and rheumatoid arthritis.

7. Gastrointestinal Benefits

Coconut milk is a nutritious substitute milk for those who are lactose intolerant. The cells lining the gut wall can regenerate with zinc present in it. Reducing the movement of harmful bacteria from the intestinal lumen into the blood reduces the likelihood of diarrhoea.

8. Helps Maintain Electrolyte Balance

Coconut milk is a rich source of electrolytes like potassium, magnesium, and phosphorus. Potassium is essential for the preservation of a healthy heart rhythm. It is also necessary for healthy muscles to operate properly.

Regular neuron and muscle function, as well as a strong immune system, depend on magnesium. In addition, phosphorus is an essential component of building bones and teeth. You can include coconut milk in your dishes to guarantee that the body has adequate phosphorous to meet these needs.

The Final Say

Although, allergic reactions to coconut are rare, still, one food that veers between the "good" and "bad" food categories is coconuts. Coconut milk, particularly reduced-fat, can be used sparingly (up to two times a week). However, The British Heart Foundation advises substituting unsaturated fats for saturated fats and their sources, such as coconut oil. Nowadays, it is available on the shelf of every supermarket and is an excellent swap for regular milk for people with lactose intolerance. It is used in a wide variety of cuisines and is a must-try!


1. Can I consume coconut milk every day?

Coconut milk can be healthy if consumed in moderation, but too much might have negative effects. Coconut milk has significant fat and calorie content. A diet strong in carbohydrates and a high intake of coconut milk can make you gain weight.

2. Is coconut milk more nutritious than regular milk?

Coconut milk is less nutrient-dense than dairy milk when compared to milk. Although several kinds of coconut milk contain calcium and vitamins A, B12, and D, they are all enriched.

3. Does coconut milk help burn belly fat?

MCTs are present in trace concentrations in coconut milk. Although MCTs may speed up metabolism and aid in reducing belly fat, coconut milk's small amounts are unlikely to substantially impact weight loss.

4. Is coconut milk good for the stomach?

Coconut milk is extremely hydrating because of its naturally occurring electrolytes and good fats that support healthy digestion. This aids in the digestion of fat, eliminating bodily waste, and preventing conditions associated with the gut, such as IBS.

5. Does coconut milk promote hair growth?

Hair growth is encouraged by coconut milk. To use coconut milk as a hair mask, warm one-fourth cup of the milk, and then, when it is just warm, gently massage it into the scalp for ten minutes. Apply the milk to the tips as a conditioner as well.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories