Coconut milk, used in cooking: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A creamy, opaque liquid extracted from grated coconut flesh, widely used in Southeast Asian, Indian, and Caribbean cuisines for its rich flavor and thickening properties.
Per 100g reference serving, Coconut milk, used in cooking provides 230 kcal of energy, 2.29g protein (4% of calories), 5.54g total carbohydrates (9% of calories, including 2.2g dietary fiber and 3.34g sugars), and 23.8g total fat (87% of calories).
Vitamins Profile in Coconut milk, used in cooking (Per 100g)
Track how Coconut milk, used in cooking contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.8 mg | 3.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.15 mg | 1% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.026 mg | 2.2% DV |
| Vitamin B3 (Niacin) | 0.76 mg | 4.8% DV |
| Vitamin B6 (Pyridoxine) | 0.033 mg | 1.9% DV |
| Total Folate (Vitamin B9) | 16 µg | 4% DV |
| Folate (Dietary Folate Equivalents) | 16 µg | 4% DV |
| Natural Food Folate | 16 µg | 4% DV |
| Choline | 8.5 mg | 1.5% DV |
Minerals & Electrolytes in Coconut milk, used in cooking (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.64 mg | 9.1% DV |
| Calcium (Ca) | 16 mg | 1.2% DV |
| Magnesium (Mg) | 37 mg | 8.8% DV |
| Potassium (K) | 263 mg | 5.6% DV |
| Zinc (Zn) | 0.67 mg | 6.1% DV |
| Selenium (Se) | 6.2 µg | 11.3% DV |
| Phosphorus (P) | 100 mg | 8% DV |
| Copper (Cu) | 0.266 mg | 29.6% DV |
| Sodium (Na) | 15 mg | 0.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Linoleic Acid (Omega-6 PUFA) | 0.261 g | 1.9% DV |
| Monounsaturated Fat (MUFA) | 1.01 g | 3.4% DV |
| Polyunsaturated Fat (PUFA) | 0.261 g | 1.3% DV |
| Saturated Fat (SFA) | 21.1 g | 100% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Coconut milk, used in cooking contains 230 calories (kcal), 2.29g of protein, 5.54g of carbohydrates (2.2g fiber, 3.34g total sugars), and 23.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Coconut milk, used in cooking has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of -1.87 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Coconut milk, used in cooking: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Coconut milk, used in cooking by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.