Coconut Milk (Frozen, Liquid Extracted from Grated Coconut Meat)
Coconut milk is a rich and versatile ingredient often used in a variety of cuisines, especially in Southeast Asian, Caribbean, and South American dishes. It is made by extracting liquid from grated coconut meat, which is then frozen to preserve its flavor and texture. This product is known for its creamy consistency and mildly sweet, nutty flavor, making it ideal for curries, soups, desserts, smoothies, and even baking. Below is the nutritional breakdown for frozen coconut milk, expressing the key nutrients and their quantities per typical serving size.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 202.0 kcal |
| Protein | 1.61 g |
| Total Fat | 20.8 g |
| Saturated Fat | 18.45 g |
| Carbohydrates | 5.58 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 4.0 mg |
| Iron | 0.81 mg |
| Magnesium | 32 mg |
| Phosphorus | 59.0 mg |
| Potassium | 232.0 mg |
| Sodium | 12.0 mg |
| Zinc | 0.59 mg |
| Copper | 0.235 mcg |
| Manganese | 0.809 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 1.1 mg |
| Thiamin (Vitamin B1) | 0.023 mg |
| Riboflavin (Vitamin B2) | 0.0 mg |
| Niacin (Vitamin B3) | 0.671 mg |
| Vitamin B6 | 0.03 mg |
| Folate (Vitamin B9) | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Coconut milk is derived from the meat of coconuts, so it is naturally allergenic to individuals who are sensitive or allergic to coconuts. People with nut allergies, particularly those allergic to tree nuts, should exercise caution when consuming coconut milk.
Dietary Preferences
- Vegan: Coconut milk is plant-based and suitable for vegans and vegetarians.
- Dairy-Free: A great alternative to dairy milk, coconut milk is free from lactose, making it ideal for those who are lactose intolerant or following a dairy-free diet.
- Gluten-Free: Naturally gluten-free, making it safe for individuals with gluten sensitivities or those on a gluten-free diet.
- Paleo: As a whole, coconut milk fits within the Paleo diet due to its natural origin and exclusion of processed ingredients.
Health Considerations
While coconut milk provides a high amount of saturated fats, itโs important to note that not all saturated fats are equal. The fats in coconut milk primarily consist of medium-chain triglycerides (MCTs), which are considered healthier fats compared to long-chain triglycerides found in animal products. MCTs may help support metabolism and provide a quick source of energy.
However, coconut milk is also calorie-dense, and individuals watching their caloric intake or fat consumption should be mindful of portion sizes. It is also low in protein and fiber, so it’s best to incorporate it into a balanced diet with other nutrient-rich foods.
Culinary Uses
Frozen coconut milk can be used in many recipes, particularly in curries, soups, and stews, where its creamy texture enhances the dish. It’s also popular in desserts such as coconut milk ice cream, puddings, and cakes. For a tropical twist, it can be used in smoothies, cocktails, and baked goods. When defrosted, it may separate, so it’s advisable to shake or stir the liquid before use.
Conclusion
Coconut milk is a flavorful and creamy liquid derived from the meat of coconuts, offering a versatile addition to many recipes. With a moderate amount of fat and carbohydrates, itโs an excellent option for those seeking dairy-free, vegan, or gluten-free alternatives. When used in moderation, it contributes a distinct flavor and texture to both savory and sweet dishes, while providing some beneficial nutrients like potassium, magnesium, and iron. As with any ingredient, be mindful of your dietary needs and preferences, and enjoy the tropical richness coconut milk brings to your culinary creations.
