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Fats and Oils  / Vegetable Oils

Coconut milk Nutrition Facts

Niyog, gata
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 343kcal / 2530kcal (13%)

Macronutrients

Total Fat
34.8 g/ 42g (82%)
Saturated Fat
30.86 g/ 20g (154%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
1.86 g
Total Carbohydrates
1.9 g/ 348g (0.55%)
Dietary Fiber
2.1 g/ 20g (10%)
Protein
5.5 g/ 71g (7%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.01 mg/ 1mg (0.77%)
Vitamin B3
0.3 mg NE/ 16mg NE (1%)

Minerals

Calcium
15 mg/ 750mg (2%)
Iron
1.6 mg/ 12mg (13%)
source
Phosphorus
100 mg/ 700mg (14%)
source
Sodium
18 mg/ 1500mg (1%)
very low
What is this food?
AI-assisted
Coconut milk is a creamy liquid made from grated coconut and water. In cooking, it’s often used as a base for sauces and stews, and it mainly provides fat (including saturated fat) with a little fiber.
Why it matters to health
AI-assisted
Coconut milk can make meals more satisfying and flavorful, and it also adds a bit of fiber (from coconut) which can help with fullness and digestion. However, it’s also high in total fat and especially saturated fat, so using large amounts often can make it easier to overdo calories. It’s low in sodium and cholesterol, which is a plus. For everyday eating, it fits best when you use it as part of a balanced meal—especially alongside vegetables, lean protein, and reasonable portions of rice or other carbs.
Healthier tips
AI-assisted
  • Use coconut milk as a flavoring or base, not the whole meal—start with a smaller amount, then add more only if needed.
  • Pair it with non-starchy vegetables (e.g., kangkong, pechay, sitaw, talong) and leaner protein (fish, chicken, tofu) to balance the meal.
  • Watch the portion: for a typical 3-meals + 1–2 snacks day routine, keep coconut milk dishes to a reasonable serving and avoid having coconut milk in multiple meals/snacks in the same day.
  • If you’re cooking at home, consider mixing coconut milk with water or using a lighter version to reduce saturated fat and calories.
Common Filipino dishes
Bicol Express, Ginataang gulay, Chicken inasal with coconut milk sauce, Kare-kare (with coconut milk variation), Ginataang isda, Seafood sinigang sa gata
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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