Coconut Milk (Canned, Liquid Extracted from Grated Meat and Water)
Coconut milk, a rich and creamy liquid extracted from the grated meat of mature coconuts, is a popular ingredient in many cuisines, particularly in Southeast Asian, Caribbean, and Indian dishes. The canned version offers a convenient way to enjoy its velvety texture and distinct tropical flavor. It is often used in curries, soups, smoothies, and desserts.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 197 kcal |
| Protein | 2.02 g |
| Fat | 21.33 g |
| Saturated Fats | 18.92 g |
| Carbohydrates | 2.81 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 18.0 mg |
| Iron | 3.3 mg |
| Magnesium | 46.0 mg |
| Phosphorus | 96.0 mg |
| Potassium | 220.0 mg |
| Sodium | 13.0 mg |
| Zinc | 0.56 mg |
| Copper | 0.223 ยตg |
| Manganese | 0.768 mg |
| Selenium | 0.0 ยตg |
| Vitamin C | 1.0 mg |
| Thiamin (Vitamin B1) | 0.022 mg |
| Riboflavin (Vitamin B2) | 0.0 mg |
| Niacin (Vitamin B3) | 0.637 mg |
| Vitamin B6 | 0.028 mg |
| Folate (Vitamin B9) | 14.0 ยตg |
| Vitamin B12 | 0.0 ยตg |
| Vitamin A | 0.0 ยตg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 ยตg |
Allergen Information
Coconut milk is a product derived from coconuts, which are classified as tree nuts. It is important to be aware of potential allergies, especially for individuals with tree nut sensitivities. However, coconut is considered to be in a different family than other tree nuts (like almonds or walnuts) and is not typically an allergen for most people.
Dietary Preferences
- Vegan: Coconut milk is plant-based and suitable for vegan diets.
- Gluten-Free: Coconut milk does not contain gluten, making it a safe choice for those with gluten sensitivity or celiac disease.
- Dairy-Free: As a non-dairy substitute, it is an excellent option for those avoiding dairy, including those who are lactose intolerant.
Cooking Tips
Coconut milk adds a wonderfully creamy texture and a subtle sweetness to both savory and sweet dishes. When using canned coconut milk, always shake the can well before opening, as the cream can separate from the water. If a recipe calls for a thicker consistency, use full-fat coconut milk, or if a lighter version is needed, opt for reduced-fat coconut milk.
Incorporate it into curries, soups, sauces, or even smoothies for a rich, velvety flavor. It’s also a great ingredient for dairy-free desserts like coconut ice cream or puddings.
Conclusion
Coconut milk, with its rich flavor and smooth texture, is a versatile and nutritious addition to any kitchen. Whether you’re cooking a comforting curry, blending a tropical smoothie, or making a dairy-free dessert, this ingredient enhances your dishes while providing essential nutrients. Always check the label for added sugars or preservatives, and opt for organic or preservative-free versions when possible for the best quality.
