Coconut Milk: What is Coconut Milk and Its Benefits


What Is Coconut Milk (Cocoa Milk)?

Upon maturation, mature brown coconuts produce white coconut milk. Coconut trees give this milk when they create fruit.

Despite its thin texture, the milk is rich and creamy.

This milk is commonly found in Thai and Southeast Asian food. But, some South American and Caribbean countries also enjoy the drinks.

In immature green coconuts, find coconut water in both cocoa milk and cocoa water.

In contrast to cocoa water, coconut milk doesn’t occur naturally. Milk made from solid cocoa flesh and water is typically about 50% water.

In contrast, coconut water contains almost 94% water. Coconut milk contains few nutrients and is much lower in fat.

 Many health foods, drinks, and soups use cocoa milk as an ingredient. But, coconut water and coconut cream are not the same. It is possible to create cocoa milk by pressing the grated meat of a coconut. Making coconut milk needs the use of coconut cream. A tablespoon or two is normally all that is used.

It depends on how to blend the cocoa milk, whether it will be fatter or leaner. This is because soaked fats are rich in liquids. Besides, typical servings of cocoa milk give small in carbs, protein, or micronutrients.

Nutritious facts about coconut milk

The calories, proteins, carbohydrates, and fat in a tablespoon (15g) of coconut milk are 29.6. Micronutrients are not present in cocoa milk. The USDA gives the following nutrition data.

30 calories

  • 3.2 grams of fat
  • Two milligrams of sodium
  • The carbohydrate content is 0.4g
  • 0g fiber
  • 0g Sugars
  • 0.3 grams of protein
  • 0.12mg of manganese
  • Amount of copper: 0.03mg
  • 0.5 mg of iron
  • 6.9mg Magnesium


In one tablespoon of traditional cocoa milk, there is fewer than one gram of carbohydrates. According to research, cocoa milk has a glycemic index of 31. Thus, making it a low glycemic food. In addition, the glycemic load will likely be zero because it is usually consumed in small amounts (instead of spoonfuls).

Having fat

There are mainly saturated fats (soaked fats) in coconut milk that make up most calories. The total fat content of one tablespoon is around 3.2 grams. On the other hand, the soaked fat in cocoa milk is 2.8 grams, and the monounsaturated fat is less than 1 gram.

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The protein

Protein is very scarce in cocoa milk. About cocoa, milk contains 0.3 grams in one teaspoon.

Nutrients and vitamins

Coconut milk does not give vital vitamins and minerals because you are unlikely to use much, for example, one single serving. One tablespoon of cocoa milk contains:

  • Manganese (5% of the recommended daily allowance).
  • Copper (3.3% of the recommended daily allowance).
  • Iron (2.7% of the recommended daily allowance).
  • Magnesium (1.6% of the recommended daily allowance).

Amount of calories in Coconut Milk

Coconut Milk

Cocoa milk has a relatively high-calorie count for the serving size. A tablespoon gives thirty calories.


The small serving size and fat content of cocoa milk make it nearly high in calories and fat. In addition to lacking vital vitamins and minerals, it gives no vital carbohydrates or protein (unless you spend a lot of it).

There are numerous health benefits of Coconut Milk

Cocoa milk gives little nutrition when used in normal portions. Despite this, some health benefits are limited.

Cholesterol Levels May Be Improved

 It turns out that foods containing high lauric acid, an omega-6 fatty acid, may absolutely affect HDL cholesterol. It was reported in a study published in 2018 that lauric acid was able to raise levels of HDL (high-density lipoprotein) cholesterol and lower levels of LDL (low-density lipoprotein) cholesterol.

An extensive review of research studies has not yet confirmed this claim. For example, studies found that coconut oil raises LDL cholesterol and total cholesterol more than other oils. Still, it does so at a lower rate than butter.

Moderate consumption of cocoa products does not increase the risk of heart disease. However, they warned that their findings might not apply to the common Western diet since our lifestyles and eating habits do not match.

May prevent damage to cells.

Cocoa milk also gives phenolic compounds. That protects lipids from oxidative harm and prevents DNA and protein oxidative damage, according to a study published in the International Journal of Food Science in 2020.

You can improve your cognitive functioning.

According to some limited research, cocoa milk may also improve cognitive function. In addition, one study published in 2020 suggests medium-chain cocoa fats (MCFAs) may improve cognitive function; the study claims that cocoa could reduce chronic inflammation, which increases Alzheimer’s risk and oxidative stress.

They do note, yet, that there are no large-scale, well-conducted studies that support this claim. It also reviewed coconut fat and not cocoa milk in the study. In light of the limited amount of cocoa milk used, whether the drink can benefit is unclear.

Allergic reactions

Asthma, allergy, and immunology experts say people with other nut allergies may be allergic to coconut. But, the likelihood of being allergic to cocoa is relatively low.


Coconut milk may not be a good option for everyone due to its great soaked fat content. But, according to the American Heart Association and the U.S. Department of Agriculture, you should reduce soaked fat consumption.

Different variations Of Coconut Milk

Creamy coconut milk is typical of coconuts. It is normally the case that coconut milk in cans is unsweetened. Usually, substitutes for cow’s milk can be thinner, sweeter, or contain other ingredients.

If you buy coconut milk (or make it yourself), its nutrition varies. Real cocoa milk is higher in fat than other coconut milk since not add the other ingredients.

The total calories in one cup of unsweetened cocoa milk are 445, the fat content is 48g, and the soaked fat content is 43g.

Coconut milk may not all be used at once. It contains 30 calories and 3.2 grams of fat (depending on how much you consume and make it). But, as given on the label, just a tablespoon serves as cream in your coffee.

In the grocery store, can you find brands of cocoa milk with low calories? Make a drink by blending water and other things (like sugar).

A cup of Silk Original Coconutmilk contains 70 calories and 4.5 grams of soaked fat. Opting for Pacific Organic Coconut Non-Dairy drink works out to be less fattening and calorie-dense.

The best time to do it

Year-round availability of cocoa milk. The coconut milk you’re looking for can find in different parts of the market.

 The dairy aisle at your local grocery store has coconut milk drinks beside almond milk, soy milk, and other milk alternatives. The baking section or the canned fruit section may also have cocoa milk.

Safe food storage and handling Of Coconut Milk

You should follow the company instructions when storing coconut milk in the refrigerator. Further, you should also follow the “best by” date on the carton. The pantry is an excellent place to store coconut milk in cans. It is vital to refrigerate and use the milk within few days after it has been opened. So, cocoa milk should not be freeze, according to most manufacturers.


Southeast Asian foods often contain coconut milk. You can use it in rice dishes and seafood stews as well as in curry sauces. You can create a creamy drink like the pina colada with coconut milk. Also, cocoa milk could be substituted for traditional cream or flavored creamers in your coffee.

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