How Many Calories in Coconut Milk? Nutrition Facts & Macros
A quarter cup of coconut milk (60g) has 118 calories
Protein 1.2g · Carbs 1.7g · Fat 12.8g
Coconut milk is a thick, creamy extract from coconut flesh — a staple in Thai, Indian, and Caribbean cooking. Whether you use it for curries, soups, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about coconut milk calories and macros, based on USDA data. Canned coconut milk is about 73% water.
824 kJ · per 100g · Water: 72.88 g
Calorie Calculator: Coconut Milk (Canned)
60 g Coconut Milk (Canned) contains 118 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/4 cup (60g) | 118 kcal | 1.2g | 1.7g | 12.8g |
| 1 cup (240g) | 473 kcal | 4.8g | 6.7g | 51.2g |
| 100 grams | 197 kcal | 2g | 2.8g | 21.3g |
Snap a photo — AI counts the calories for you.
Coconut Milk (Canned) — Nutrition Facts
| Coconut Milk (Canned) | per 100g |
|---|---|
| Calories | 197 kcal |
| Protein | 2.02 g |
| Fat | 21.33 g |
| Carbs | 2.81 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 13 mg |
| Potassium | 220 mg |
| Magnesium | 37 mg |
| Phosphorus | 100 mg |
| Water | 72.88 g |
Source: USDA FoodData Central (FDC ID: 170173) · Data verified April 2026
Variations
Light coconut milk
About 100 calories per 100g — roughly half the fat of regular coconut milk. Made by diluting full-fat coconut milk with water. Good compromise for curries and soups when you want coconut flavor with fewer calories. MCT content is proportionally lower.
Coconut cream
About 330 calories per 100g — thicker and richer than coconut milk with about 35g fat. Less water, more concentrated coconut flesh. Used for desserts, whipped toppings, and rich sauces. Much higher in calories — use sparingly.
Coconut water
About 19 calories per 100g — a completely different product. Clear liquid from inside the coconut, not made from the flesh. Very low in fat (0.2g), moderate potassium (250mg). A refreshing, natural sports drink alternative. Not a substitute for coconut milk in cooking.
Dietary Perspectives
For Weight Loss
At 197 kcal per 100 g, canned coconut milk is calorie-dense due to 21.3 g of fat. It contains only 2.0 g of protein and 2.8 g of carbohydrates per 100 g. Very low fiber (0 g). Use sparingly in cooking — a tablespoon (~15 g, ~30 kcal) adds flavor without too many calories. Not a meal replacement.
For Athletic Performance
Coconut milk provides mainly fat (21.3 g per 100 g) with minimal carbohydrates (2.8 g) and protein (2.0 g). Not suitable as training fuel due to high fat and slow digestion. Contains 220 mg of potassium per 100 g. Best used as a cooking ingredient in regular meals rather than around workouts.
For Keto
Well suited for a ketogenic diet with only 2.8 g of net carbs per 100 g (2.8 g total carbohydrates, 0 g fiber). High fat content (21.3 g per 100 g) makes it an excellent keto cooking base. A quarter cup (~60 g) has approximately 1.7 g of net carbs and 12.8 g of fat. Ideal for keto curries, soups, and smoothies.
Frequently Asked Questions
How many calories are in coconut milk?
A quarter cup of canned coconut milk (60g) has approximately 118 calories. Per 100g, coconut milk has 197 calories — surprisingly high for a milk alternative. One full cup (240g) provides about 473 calories. The high calorie count comes almost entirely from fat, making coconut milk one of the most calorie-dense dairy alternatives.
How much fat is in coconut milk?
Coconut milk has 21.33g of fat per 100g with a very high 18.92g of saturated fat. One quarter cup (60g) has about 12.8g of fat. The saturated fat is primarily medium-chain triglycerides (MCTs), which are metabolized differently than long-chain fatty acids — they go directly to the liver for energy rather than being stored as body fat.
What is the difference between coconut milk and coconut water?
They are completely different products. Coconut milk (197 kcal/100g) is made by blending coconut flesh with water — thick, creamy, high in fat. Coconut water (19 kcal/100g) is the clear liquid found inside a young coconut — thin, refreshing, low in calories. Coconut milk has 10x the calories and 100x the fat of coconut water.
How many carbs are in coconut milk?
Coconut milk has only 2.81g of carbs per 100g with zero sugar and zero fiber. One quarter cup (60g) has just 1.7g of carbs. This makes coconut milk an excellent keto-friendly option — high fat, very low carb, and the MCTs may even support ketone production.
Is coconut milk healthy?
Coconut milk is rich in MCTs (medium-chain triglycerides), which research suggests may boost metabolism and energy. However, it is very high in saturated fat (18.92g per 100g). It contains iron (1.64mg), potassium (220mg), and magnesium (37mg). For heart health, moderation is key — use it as a cooking ingredient rather than drinking it by the glass.
Is coconut milk good for weight loss?
Coconut milk is calorie-dense at 197 kcal per 100g — a full cup has 473 calories. While MCTs may slightly boost metabolism, the high calorie count can easily lead to a surplus. For weight loss: use measured amounts (1-2 tablespoons in coffee, quarter cup in curry), choose light coconut milk (~100 kcal per 100g), or dilute with water.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut Milk (Canned) | 197 | 2.02g | 2.81g | 21.33g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
| Almond Milk (Unsweetened) | 15 | 0.4g | 1.31g | 0.96g |
| Oat Milk (Unsweetened) | 48 | 0.8g | 5.1g | 2.75g |
| Coffee (Black) | 1 | 0.12g | 0g | 0.02g |
per 100g
A quarter cup of coconut milk has 118 kcal (60g) with 12.8g fat. Coconut milk has 197 kcal per 100g — over 3x more than whole milk (61 kcal) due to high fat content. Almost all calories come from fat (21.33g), with only 2.81g carbs and 2.02g protein.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
