✦ Rich MCT saturated fat ✦ Manganese and copper ✦ Calorie-dense cooking ingredient ✦ Distinct from carton coconut drink

Coconut milk is made by blending grated coconut flesh with water and straining; the canned variety used in cooking is rich and creamy with around 17-22% fat, predominantly medium-chain saturated fat (MCTs including lauric acid). It provides manganese, copper, and selenium but is calorie-dense. It is a staple of South and Southeast Asian, Caribbean, and West African cooking. It is distinct from the carton coconut milk beverage used as a dairy alternative.

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Preparation note

Shake or stir canned coconut milk before using as the cream separates to the top; the thick cream can be used separately. Use in curries, soups, and rice dishes. Leftover canned coconut milk keeps 3-4 days in a sealed container in the fridge.

Sources: CoFID 2021

Macronutrients per 100g

95.0
kJ
Energy
0.30
g
Protein
4.90
g
Carbs
0.30
g
Fat
4.90
g
Sugars
0.20
g
Saturates
0.28
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

55
GI Score
🟢 Low GI
17
GL / Serving
Medium Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 280 mg 14%
Chloride 180 mg 23%
Magnesium 30.0 mg 8%
Phosphorus 30.0 mg 4%
Calcium 29.0 mg 4%
Vitamin C 2.00 mg 3%
Zinc 0.100 mg 1%
Iron 0.100 mg 1%
Niacin (B3) 0.100 mg 1%
Riboflavin (B2) 0.060 mg 4%
Copper 0.040 mg 4%
Pantothenic Acid (B5) 0.040 mg 1%
Vitamin B6 0.030 mg 2%
Thiamin (B1) 0.030 mg 3%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Trans fat 0.000 g —
Sucrose 4.60 g —
Glucose (dextrose) 0.300 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Retinol (vitamin A) 0.000 µg 0%
Sources: CoFID 2021
Dairy & Dairy Alternatives Other 🇬🇧 CoFID 2021 · 14-820