But almond milk has more protein (1 gram), while coconut milk has half of that per 1 cup or 244 grams of both. Crafted with organic coconut, our coconutmilk is smooth, and oh-so-creamy. Since coconut milk is very high in saturated fat, you may want to limit your intake of coconut milk. You’re better off adding your own if you want to improve the flavor. 30 Gluten-Free Recipes Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. https://www.precisionnutrition.com/encyclopedia/food/coconut-milk Coconut milk is created when the meat of the coconut is grated and pressed. Overdoing it can cause gain weight if you consistently consume more calories than you actually need. It’s a liquid naturally found inside of mature coconuts (Cocos nucifera), which belong to the Palm family (Arecaceae). Coconut milk is also higher in fat than most alternative milks, including soy, almond, and rice milks. Share. Coconuts are low-allergen foods, especially compared to dairy products, soy and nuts. Live Healthy & Happy. Coconut milk contains 2.6 grams more fat and 4.4 grams more net carbs than almond milk per 1 cup. This makes coconut milk a good choice for many people who can’t tolerate other types of milks or creamers. You need a sturdy cleaver to crack open a coconut, but you can also use any heavy knife or a hammer you may have at home. 2016;74(4):267-80. doi:10.1093/nutrit/nuw002. Another benefit of coconut milk nutrition that may surprise you? Currently Available Sizes. ), Bay Leaf Benefits for Digestion, Wounds and Diabetics, Are Oats Gluten-Free? It’s because the majority of saturated fats found in coconut oil are medium-chain triglycerides. Try it in a breakfast power smoothie, golden milk latte or classic Belgian waffles. If you consume traditional coconut milk (the liquid from grated and pressed coconut milk) you'll consume less than one gram of carbohydrate per one-tablespoon serving. In fact, coconut milk is considered a “miracle liquid” in certain cultures. Glycemic Index: 97, Calories:230, Net carbs: 5.54, Protein: 2.29. They concluded that “coconut fat in the form of coconut milk does not cause a detrimental effect on the lipid profile in the general population, and in fact is beneficial due to the decrease in LDL and rise in HDL cholesterol.”. For that reason, many cans of coconut milk offer nutrition facts for a 2-ounce serving. Source: USDA. We’ve spent countless hours blending and testing the perfect coconut milk for coffee. If you’re using it as a casein-free milk substitute, you may consume larger portions, so nutritional values provided are for a 1-cup serving. Remove the flesh either by cutting it out with a paring knife or continue to hit the back of the coconut until the meat falls off from the shell. Coconut milk and oil also have uses in creating natural skin care products. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Unlike cow's milk, coconut milk is lactose-free so can be used as a milk substitute by those with lactose intolerance. The fat content of coconut milk can help slow the rate at which sugar is released into the bloodstream. Because it’s a good source of potassium, coconut water is viewed as a natural sports drink alternative and a great beverage for athletes. Coconut milk nutrition benefits include providing healthy fats and electrolytes, supporting heart health, helping with fat loss and muscle gain, improving digestion, managing blood sugar, supplying iron to help prevent anemia, reducing inflammation, and fighting ulcers. 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