Coconut Milk 101: Nutrition, Benefits, How To Make, Buy, Store | Coconut Milk: A Complete Guide

What is Coconut Milk

Coconut milk is a creamy, white, and somewhat sweet liquid that is extracted from the flesh of mature coconuts. It is a common ingredient in many cuisines, especially in Southeast Asian, Indian, and Caribbean cooking. Coconut milk is distinct from coconut water, which is the clear liquid found inside young, green coconuts.

To make coconut milk, you start by grating or finely chopping the white flesh of a mature coconut. Then, you mix the grated coconut with hot water and strain the mixture through a fine sieve or cheesecloth to extract the liquid. This liquid is coconut milk.

Coconut milk is used in a wide variety of dishes, including curries, soups, desserts, and beverages. It can be used as a dairy milk substitute for those who are lactose intolerant or following a vegan or dairy-free diet. There are different types of coconut milk available, including:

1. Canned Coconut Milk: This is thicker and richer, as it contains a higher concentration of coconut solids. It’s often used in cooking and baking.
2. Carton/Boxed Coconut Milk: This is a thinner, more diluted version of coconut milk and is often used as a milk substitute in cereal, coffee, and smoothies.
3. Cream of Coconut: This is a sweetened, thick version of coconut milk, frequently used in desserts.

Coconut milk adds a rich, tropical flavor to dishes and is known for its versatility in both sweet and savory recipes. It’s a key ingredient in many traditional dishes and provides a delightful coconut aroma and taste to the food it’s used in.

Other Names of Coconut Milk

Coconut milk is known by different names in various cultures and regions, and these names can often refer to specific variations of coconut milk or coconut-based products. Here are some other names and terms for coconut milk:

1. Santan: In some Southeast Asian countries, such as Malaysia and Indonesia, coconut milk is referred to as “santan.”
2. Gata: In the Philippines, coconut milk is known as “gata.” It is a crucial ingredient in many Filipino dishes.
3. Nariyal ka Doodh: In Hindi, the term “Nariyal ka Doodh” translates to “coconut milk.” It’s commonly used in Indian cuisine.
4. Latik: In the Philippines, “latik” can refer to both coconut milk and a solid residue that forms when coconut milk is cooked down.
5. Coir Milk: In some regions, especially in Kerala, India, coconut milk is called “coir milk.”
6. Kakang Gata: In some parts of the Philippines, “kakang gata” is used to describe the second and third extractions of coconut milk, which are thinner than the first extraction.
7. Coco Cream: In some Western countries, you might find coconut milk labeled as “coco cream” or “coconut cream,” which typically refers to the thicker, creamier version of coconut milk found in cans.
8. Dabai: In certain parts of India, particularly in Goa, “dabai” is a term used for coconut milk.
9. Katahar: In Sri Lankan cuisine, coconut milk is sometimes referred to as “katahar.”
10. Nuoc Dua: In Vietnamese cuisine, “nuoc dua” is the term for coconut milk or coconut water.

These names can vary not only by region but also by the stage of coconut milk extraction, with some terms specifically referring to the first, thicker extraction and others referring to subsequent, thinner extractions. Understanding the local terminology can be important when following specific recipes or cooking traditional dishes.

Nutritional Value of Coconut Milk

Here’s a basic nutritional breakdown of canned coconut milk, which is the thicker, more concentrated variety commonly used in cooking and baking. Keep in mind that the nutritional values can vary slightly depending on the brand and processing methods:

Nutrient	Amount per 1 cup (240 mL)
Calories	552
Total Fat	57 grams
Saturated Fat	50 grams
Trans Fat	0 grams
Cholesterol	0 milligrams
Sodium	20 milligrams
Total Carbohydrates	6 grams
Dietary Fiber	5 grams
Sugars	1 gram
Protein	5 grams
Vitamin D	0 IU
Calcium	40 milligrams
Iron	3.7 milligrams
Potassium	497 milligrams
Magnesium	60 milligrams
Phosphorus	56 milligrams

Please note that this nutritional information is approximate and can vary based on the brand, type of coconut milk, and any additional ingredients that may have been added. Additionally, there are light versions of coconut milk available that have reduced fat and calories. Coconut milk is known for its high saturated fat content, which can be a concern for individuals monitoring their fat intake, but it is also a good source of certain vitamins and minerals, especially manganese, copper, and selenium.

Benefits of Coconut Milk

Coconut milk offers several potential health benefits, as it contains a variety of nutrients and compounds that can be advantageous to your overall well-being. Here are some of the potential benefits of consuming coconut milk:

1. Rich Source of Healthy Fats: Coconut milk is high in saturated fats, particularly medium-chain triglycerides (MCTs). MCTs are considered healthier saturated fats and are easily metabolized by the body. They can provide a quick source of energy.
2. Heart Health: Some studies suggest that the MCTs in coconut milk may have a neutral or potentially beneficial effect on heart health when consumed as part of a balanced diet. They may help raise HDL (good) cholesterol levels.
3. Weight Management: The MCTs in coconut milk have been associated with increased feelings of fullness, potentially aiding in weight management.
4. Bone Health: Coconut milk contains a small amount of calcium, which is essential for maintaining strong bones and teeth.
5. Digestive Health: Coconut milk is lactose-free and can be a suitable dairy milk alternative for individuals with lactose intolerance. It’s also gentle on the digestive system.
6. Skin and Hair Health: The fats and vitamins in coconut milk can contribute to healthy skin and hair. Some people use coconut milk as a natural moisturizer or conditioner.
7. Immune Support: Coconut milk contains lauric acid, which has antibacterial, antiviral, and antifungal properties. It may help boost the immune system.
8. Antioxidant Properties: Coconut milk contains antioxidants, which can help protect your cells from damage caused by free radicals.
9. Blood Sugar Control: Some studies suggest that the MCTs in coconut milk may improve insulin sensitivity, which could be beneficial for individuals with diabetes or those at risk of developing it.
10. Anti-Inflammatory Effects: Coconut milk may have anti-inflammatory properties, potentially helping with conditions like arthritis and other inflammatory disorders.
11. Nutrient Absorption: The fat in coconut milk may enhance the absorption of fat-soluble vitamins and phytonutrients from the foods you eat.

It’s important to note that while coconut milk can offer these potential benefits, it should be consumed in moderation as part of a balanced diet. It’s calorie-dense due to its fat content, and excessive consumption can lead to weight gain. Additionally, if you have any specific dietary concerns, allergies, or health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian before making significant changes to your diet.

Varieties of Coconut Milk

There are several varieties of coconut milk, each with its unique characteristics and uses. The main variations are based on the fat content, thickness, and stage of extraction. Here are the most common varieties of coconut milk:

1. Canned Coconut Milk: This is the most common and versatile form of coconut milk. It’s thick and rich, with a high-fat content. Canned coconut milk is used in a wide range of savory dishes, curries, soups, and desserts. It is available in full-fat and light (reduced fat) versions.
2. Coconut Cream: Coconut cream is the thickest and richest part of coconut milk. It contains the highest concentration of coconut solids and is often used to make desserts, ice cream. It can also be used as a dairy cream substitute in coffee or baked goods.
3. Freshly Extracted Coconut Milk: In regions where coconuts are readily available, people often make their coconut milk by grating the flesh of a mature coconut and then squeezing the liquid out. The first extraction is thick and creamy, similar to canned coconut milk, while subsequent extractions yield thinner coconut milk, which is used in various dishes. Freshly extracted coconut milk has a vibrant flavor.
4. Carton or Boxed Coconut Milk: This is a more diluted version of coconut milk compared to canned coconut milk. It’s often used as a milk substitute in cereal, coffee, and smoothies. Boxed coconut milk is typically available in plain, unsweetened, and flavored varieties.
5. Creamed Coconut or Coconut Block: Creamed coconut is a solid block or bar made from pureed coconut meat. It’s often used as a concentrated base for soups, stews, and curries. To use it, you’ll need to dissolve it in hot water to create coconut milk.
6. Powdered Coconut Milk: Powdered coconut milk is a dehydrated form of coconut milk, which can be reconstituted with water to make coconut milk. It’s a convenient option for storage and is often used in both sweet and savory dishes.
7. Light Coconut Milk: Light coconut milk is a lower-fat version of canned coconut milk. It’s created by diluting regular canned coconut milk with water. It’s less creamy and calorically dense, making it a suitable option for those looking to reduce fat intake.
8. Homemade Coconut Milk: Many people prefer to make their coconut milk at home using fresh coconuts. The flavor and consistency of homemade coconut milk can be tailored to individual preferences, and it can be free from additives or preservatives.

These different varieties of coconut milk can be used in various recipes to achieve different flavors and consistencies. The choice of which one to use depends on the specific requirements of the dish you’re preparing and your dietary preferences.

What Does Coconut Milk Taste Like

Coconut milk has a rich, creamy, and subtly sweet flavor with a distinct tropical and coconutty aroma. The taste of coconut milk is one of the defining characteristics of many Southeast Asian, Indian, and Caribbean dishes. Here’s a more detailed description of what coconut milk tastes like:

1. Coconut Flavor: As the name suggests, coconut milk has a pronounced coconut flavor. It’s not overly sweet, but it has a natural sweetness that adds a pleasant touch to dishes. The intensity of the coconut flavor can vary slightly between brands and types of coconut milk.
2. Creamy: Coconut milk has a creamy texture and mouthfeel, which makes it a great addition to both savory and sweet dishes. This creaminess is due to the high fat content in coconut milk.
3. Subtly Sweet: While it is slightly sweet, it’s not as sweet as coconut water or coconut cream. The sweetness is balanced with the richness of the fat content.
4. Nutty Undertones: Some people describe coconut milk as having mild nutty undertones, which can add depth and complexity to dishes.
5. Aroma: The aroma of coconut milk is distinct and fragrant, often described as tropical and inviting. Cooking with coconut milk can fill your kitchen with its pleasant aroma.

The flavor and aroma of coconut milk can vary depending on the brand, freshness, and processing methods. Additionally, the type of coconut milk (canned, boxed, freshly extracted) can also influence the taste and texture. In savory dishes like curries and soups, coconut milk can add a delightful creaminess and subtle sweetness that balances out the spiciness or saltiness of the other ingredients. In desserts and beverages, it imparts a tropical and comforting flavor. Overall, the taste of coconut milk is a key element in many cuisines and adds a unique and enjoyable dimension to various dishes.

How to Make Milk From Coconut

How To Use Coconut Milk

Coconut milk is a versatile ingredient that can be used in a wide range of sweet and savory dishes. Here are some common ways to use coconut milk in your cooking and recipes:

1. Curries: Coconut milk is a staple in many Asian and Indian curries. It adds a creamy and slightly sweet base to these dishes. Whether it’s Thai, Indian, or any other type of curry, coconut milk is a key ingredient. You can use it as the main liquid or to mellow out the spiciness.

2. Soups: Coconut milk is used to make creamy and comforting soups, such as Thai Tom Kha Gai (coconut soup) and various bisques. It gives a rich and velvety texture to the soup.

3. Sauces: You can use coconut milk as a base for various sauces, both sweet and savory. For example, it’s used in coconut curry sauces, satay sauces, and as a creamy component in pasta sauces.

4. Rice and Grains: Replace some or all of the water with coconut milk when cooking rice, quinoa, or other grains to add a delightful coconut flavor. This is especially popular in Southeast Asian cuisine.

5. Desserts: Coconut milk is a common ingredient in many desserts, including rice puddings, coconut custards, and tropical fruit salads. It can be used to make ice creams, sorbets, and even dairy-free whipped cream.

6. Beverages: Coconut milk is used in various beverages, including smoothies. It’s also a dairy-free alternative for coffee or tea.

7. Cereals and Oatmeal: Pour coconut milk over your breakfast cereal or oatmeal for a rich and creamy alternative to regular milk.

8. Baking: Coconut milk can be used in baking to add moisture and flavor to recipes. It’s often used in cakes, muffins, and other baked goods.

9. Marinades: Create flavorful marinades for meats, tofu, or vegetables by combining coconut milk with herbs, spices, and other seasonings.

10. Canning and Preserving: You can use coconut milk as a base for canning fruits, making jams, or preserving various ingredients. It adds a unique flavor and creamy texture to preserved goods.

11. Homemade Yogurt or Ice Cream: You can use coconut milk as a base for making dairy-free yogurt or ice cream at home. It provides a creamy and rich texture.

12. Smoothies: Coconut milk is a fantastic addition to fruit and green smoothies. It adds creaminess and pairs well with tropical fruits like pineapple and mango.

13. Cooking Grains: Use coconut milk when cooking grains like couscous, bulgur, or farro to infuse them with a subtle coconut flavor.

Remember that the flavor and thickness of coconut milk can vary between brands and types (canned, boxed, homemade), so choose the one that best suits your recipe. Additionally, some recipes may require you to separate the creamy coconut “fat” from the watery part of the coconut milk, which can be done by refrigerating the can of coconut milk and scooping off the separated fat.

Substitute for Coconut Milk

If you’re looking for a substitute for coconut milk in a recipe due to dietary restrictions, allergies, or simply because you don’t have any on hand, there are several alternatives you can use. The choice of substitute depends on the specific recipe and the flavor profile you’re aiming for. Here are some common substitutes for coconut milk:

1. Dairy Milk: Regular cow’s milk can be used as a substitute for coconut milk in many recipes, particularly in savory dishes. Keep in mind that it will change the flavor profile, making the dish less coconutty.
2. Almond Milk: Unsweetened almond milk can be used as a substitute for coconut milk in both sweet and savory dishes. It has a mild, slightly nutty flavor.
3. Soy Milk: Soy milk is a suitable replacement for coconut milk in many recipes, and it has a neutral flavor that won’t significantly alter the taste of your dish.
4. Oat Milk: Oat milk can be used as a replacement for coconut milk in most recipes. It has a creamy texture and a mild, slightly sweet flavor.
5. Cashew Milk: Cashew milk has a creamy texture and a mild, nutty flavor, making it a good option for substituting coconut milk in both sweet and savory dishes.
6. Rice Milk: Rice milk is a neutral-flavored milk substitute and can work in recipes as a substitute for coconut milk, particularly in desserts.
7. Hemp Milk: Hemp milk has a slightly nutty flavor and can be used in place of coconut milk in various recipes.
8. Sour Cream or Greek Yogurt: In some recipes, particularly in creamy soups or sauces, you can use sour cream or Greek yogurt as a substitute for coconut milk to add creaminess.
9. Blended Silken Tofu: For creamy soups or some desserts, you can blend silken tofu with water to achieve a similar texture to coconut milk. This will add a subtle tofu flavor, which may not be suitable for all recipes.
10. Evaporated Milk or Half-and-Half: In recipes where a rich, creamy texture is more important than the coconut flavor, you can use evaporated milk or half-and-half.

Keep in mind that the choice of substitute can affect the flavor and texture of your dish, so select the one that best complements your recipe. Additionally, if you are substituting for coconut milk in a recipe that specifically calls for the creaminess and coconut flavor, the closest match would be another full-fat, creamy milk substitute like almond milk or cashew milk. Adjust the quantity as needed to achieve the desired consistency.

Where to Buy Coconut Milk

You can buy coconut milk at various places, including grocery stores, supermarkets, specialty food stores, and online retailers. Here are some common places where you can purchase coconut milk:

1. Grocery Stores: Most conventional grocery stores and supermarkets carry coconut milk in both canned and boxed forms. You can find it in the international foods section or the aisle where non-dairy and plant-based products are located.
2. Specialty Food Stores: Some specialty food stores, especially those that focus on Asian, Indian, or Caribbean cuisine, may offer a wider variety of coconut milk products, including brands and types not commonly found in regular grocery stores.
3. Health Food Stores: Health food stores often carry organic and natural coconut milk options, as well as other dairy alternatives.
4. Online Retailers: You can purchase coconut milk from online retailers such as Amazon, Walmart, and specialty food stores’ websites. This can be convenient if you prefer a specific brand or type of coconut milk that might not be available locally.
5. Asian or International Markets: If you are looking for specific brands or types of coconut milk commonly used in Asian or international recipes, you may find them in Asian or international markets. These markets often offer a wide selection of coconut milk products.
6. Warehouse Clubs: Stores like Costco and Sam’s Club often sell coconut milk in bulk, which can be cost-effective if you use it regularly.

When purchasing coconut milk, be sure to check the label for the type of coconut milk (canned, boxed, etc.), the fat content, and any additional ingredients. It’s also a good idea to look for organic or natural options if that’s your preference. Keep in mind that the availability of specific brands or types of coconut milk may vary depending on your location, so it’s worth exploring different stores to find the products that suit your needs.

How To Store Coconut Milk

Coconut milk should be stored properly to maintain its quality and prevent spoilage. The method of storage can vary depending on whether you have opened a can or carton of coconut milk or if you’ve made homemade coconut milk. Here’s how to store coconut milk:

1. Canned or Carton Coconut Milk (Unopened):

• Store unopened cans or cartons of coconut milk in a cool, dry place, such as a pantry or kitchen cabinet. Keep them away from direct sunlight and heat sources.
• Check the expiration date on the packaging and use it before that date for the best quality.

2. Opened Canned Coconut Milk:

• If you don’t use the entire can of coconut milk, transfer the unused portion to a clean, airtight container.
• Place the container in the refrigerator. It’s best to use the coconut milk within 3-4 days.

3. Opened Carton Coconut Milk:

• If you have opened a carton of coconut milk, simply reclose the carton’s cap or seal and place it in the refrigerator.
• Use the opened carton within the time frame recommended on the packaging, typically within 7-10 days.

4. Homemade Coconut Milk:

• If you’ve made homemade coconut milk, store it in an airtight container in the refrigerator. Homemade coconut milk does not have preservatives, so it has a shorter shelf life compared to commercial varieties.
• Use homemade coconut milk within 2-3 days.

5. Freeze Coconut Milk:

If you don’t plan to use the coconut milk within the recommended time frames, you can freeze it to extend its shelf life. Here’s how:

• Transfer the coconut milk to an airtight container, leaving some room at the top to allow for expansion as it freezes.
• Seal the container tightly and label it with the date of freezing.
• Place the container in the freezer.
• Frozen coconut milk can be kept for up to 2-3 months.

When you’re ready to use frozen coconut milk, thaw it in the refrigerator or at room temperature, and then give it a good shake or stir to recombine the separated components before using it in your recipes.

Always check for any signs of spoilage, such as an off odor or unusual texture, before using coconut milk that has been stored. If you suspect it has gone bad, it’s best to discard it to ensure the safety and quality of your dishes.

Frequently Asked Questions (FAQs)