Coconut Milk: Benefits, Nutrition and Uses

Coconut Milk: Benefits, Nutrition and Uses

Coconut milk is extracted from the white flesh of the fruit of the coconut tree. Unlike coconut water, milk shouldn’t be discovered naturally and have to be extracted.

Coconut flesh is combined with water to extract the milk. Coconut milk may be very well-liked amongst keto milk options. It has a creamy texture and comprises wholesome fat, referred to as medium-chain triglycerides (MCTs) referred to as capric acid and caprylic acid. Coconuts are wealthy in wholesome saturated fats too.


Coconut Milk Nutritional Facts

Hundred grams of milk freshly extracted from coconuts include:

  • Calories: 30 kcal
  • Fat: 3.2 grams
  • Sodium: 2 mg
  • Carbohydrates: 0.4 grams
  • Fiber: 0 grams
  • Sugars: 0 grams
  • Protein: 0.3 grams
  • Manganese: 0.12mg
  • Copper: 0.03 mg
  • Iron: 0.5 mg
  • Magnesium: 6.9 mg

Coconut milk can also be one of many best home remedies to get healthy hair.

How Is Coconut Milk Made?

Coconut flesh is grated and boiled in water. The combination is then strained to take away the coconut flesh and produce thick milk.

Furthermore, the coconut remaining after the boiling course of is simmered in water, and the straining course of is then repeated to supply skinny milk. Remember to make use of a fantastic mesh or cheesecloth for the straining course of.


Did you recognize that coconut oil can make your hair long and strong?

Health Benefits

Potential well being advantages related to milk extracted from coconuts embrace:

  • Weight loss: Milk extracted from coconut is a low-carb option to drop some weight. Medium-chain triglycerides can enhance metabolism and not directly promote fats loss.
  • Cholesterol degree: A research printed within the Journal of Nutrition and Metabolism concluded that the consumption of coconut milk porridge considerably lowered the degrees of unhealthy LDL ldl cholesterol. It was additionally noticed that the extent of excellent HDL ldl cholesterol additionally elevated
  • Heart well being: The wholesome fat current in coconuts don’t get oxidized and thus don’t trigger irritation within the physique. That might be helpful to coronary heart well being.
  • Might cut back irritation: Coconut extract and coconut oil can considerably cut back the extent of irritation. That might help forestall persistent ailments.
  • Might cut back ulcers: In one research, milk extracted from coconuts was discovered to be extraordinarily helpful within the restoration from a abdomen ulcer.
  • Fights viruses and micro organism: Lauric acid current in coconuts can struggle off pathogens, together with viruses and micro organism. Milk extracted from coconuts might help struggle off infections.

You also can test whether coconut oil is good for your skin or not.


Coconut Milk Recipes

Here’re a couple of fascinating recipes that may be ready utilizing milk extracted from coconuts:

Coconut Milk Porridge

This recipe might be superb to incorporate in your breakfast. It’s a vegan recipe that is nutritious and attractive.


  • 1 cup oats
  • 2 cups water
  • 1 cup coconut milk
  • 1/2 tsp cinnamon
  • 1 tsp vanilla


  • In a medium-sized saucepan, boil the oats with water.
  • Turn down the warmth, and simmer for 5 to 10 minutes, and cut back the water.
  • Turn off the warmth, and add the cinnamon, vanilla, and the milk.
  • Put beneath low warmth once more. Stir for a easy and creamy consistency.
  • Top with berries and nuts for an incredible snack.

Thai Coconut Soup

This recipe is well-liked in Thai delicacies and might be simply made at dwelling. Take a take a look at the recipe:


  • 1 tbsp coconut oil
  • 2 tbsps grated ginger
  • 1-2 tsp Thai purple curry paste
  • 1 stalk lemon grass
  • 3-4 cups of rooster broth
  • 2 tbsp fish sauce
  • 1 tbsp sugar, elective
  • 3 cans of coconut milk
  • 2 cups of sliced mushrooms
  • 2 cups of shrimp, chopped
  • 2 tbsp of recent lime juice
  • salt to style


  • Heat coconut oil in a big pot over medium warmth. Add ginger, curry paste, and lemongrass. Cook for a minute.
  • Gradually add the rooster broth, adopted by fish sauce and brown sugar. Reduce the warmth.
  • Add the milk and mushrooms, and stir until the mushrooms are gentle.
  • Add the shrimp, and prepare dinner for about 5 minutes. Add the lemon juice.
  • Serve and garnish with cilantro.

Learn extra concerning the nutritional facts and health benefits of coconut oil here.

Bottom Line

Coconut milk might be extraordinarily helpful to well being because of the presence of medium-chain triglycerides. It’s advisable to extract milk from coconuts at dwelling as an alternative of shopping for canned ones. Instant coconut powder out there out there might include meals components. You can retailer coconut milk within the fridge for a couple of days.

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