How many calories are in coconut milk?
A 1-cup (240 g) serving of coconut milk carries 552 calories, and per 100 g it runs 230 calories. That is the thick, spoon-coating milk you open for curry, not the thin carton drink in the dairy case. The two share a name and almost nothing else on the label.
You'd need to walk about 110 minutes to burn the 552 calories in a 1-cup (240 g) serving.
How long does it take to burn off coconut milk?
A 1-cup (240 g) serving is 552 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 552 kcal |
|---|---|
| Walking, brisk | 1 hr 50 min |
| Cycling, moderate | 1 hr 9 min |
| Swimming, moderate | 1 hr 19 min |
| Jogging | 1 hr 5 min |
| Weight training, moderate | 2 hr 3 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (240 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Coconut milk quick facts
- US servings, from a tablespoon to a full cup
- Canned, frozen, carton and yogurt
- Saturated fat is the row that decides this page
- How does coconut milk compare?
- Most popular coconut milk brands
- FAQ
Coconut milk quick facts
The row on this page is SR Legacy 170172, "Nuts, coconut milk, raw (liquid expressed from grated meat and water)". That is the thick milk pressed from grated coconut meat, the thing an American actually holds: a can or a carton of cooking milk that pours heavy and separates into cream on top. It is also the only coconut milk record that carries the full nutrient set together with household measures, so a cup and a tablespoon can both be costed from it.
The FNDDS entry 2707568, "Coconut milk, used in cooking," repeats the same profile down to the decimal but offers only a 1 fl oz serving, so it appears below as a variant rather than as the headline.
| Nutrient | Per 100 g | Per 1 cup (240 g) | % Daily Value |
|---|---|---|---|
| Calories | 230 | 552 | — |
| Total fat | 23.84 g | 57.2 g | 73% |
| Saturated fat | 21.14 g | 50.7 g | 254% |
| Carbohydrate | 5.54 g | 13.3 g | 5% |
| Dietary fiber | 2.2 g | 5.3 g | 19% |
| Total sugars | 3.34 g | 8.0 g | — |
| Protein | 2.29 g | 5.5 g | 11% |
| Sodium | 15 mg | 36 mg | 2% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added-sugars line and no trans-fat line here, because USDA does not publish those two values for raw coconut milk in the SR Legacy edition. The rest of the label is easy: cholesterol is 0 mg, and potassium is 263 mg per 100 g, which works out to 631 mg in a cup, 13% of the Daily Value. Sodium is a rounding error unless you salt the pot yourself.
US servings, from a tablespoon to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 tbsp | 15 g | 35 kcal |
| 1 oz | 28.4 g | 65 kcal |
| 1 fl oz | 30 g | 69 kcal |
| 1/3 cup | 80 g | 184 kcal |
| 1/2 cup | 120 g | 276 kcal |
| 1 cup | 240 g | 552 kcal |
| Per 100 g | 100 g | 230 kcal |
Only the 1-cup line is a USDA household measure. Everything smaller on that list, the tablespoon included, is our own arithmetic from the USDA 100 g figure, not a USDA serving, which is why the numbers scale so cleanly.
The trap is the cup itself. Coconut milk is a cooking liquid, so people measure it the way they measure broth or water, by the cup, and a cup of broth is a rounding error while a cup of coconut milk is 552 calories. Half a can stirred into a curry for two is not a garnish; it is most of a meal's fat budget. The tablespoon is the honest unit here. Two of them in coffee cost about 70 calories, which is a defensible trade. A free pour is not.
Canned, frozen, carton and yogurt
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Canned coconut milk | 197 kcal | 1 cup (240 g) | 473 kcal |
| Frozen coconut milk | 202 kcal | 1 cup (240 g) | 485 kcal |
| Used in cooking (FNDDS) | 230 kcal | 1 fl oz (30 g) | 69 kcal |
| Carton beverage | 31 kcal | 1 cup (244 g) | 76 kcal |
| Coconut milk yogurt | 108 kcal | 1 container (150 g) | 162 kcal |
Canned coconut milk lands lighter than the raw pressed milk, 197 against 230 per 100 g, because the can is topped up with water at filling. The frozen block sits between them at 202. Those cup figures are our own arithmetic from the 100 g values rather than USDA servings, but the ranking holds however you pour it: everything pressed from coconut meat sits in the same neighborhood, somewhere near 200 calories per 100 g.
Then there is the carton beverage at 31 calories per 100 g, and it is a different food wearing the same name. It is mostly water with a small share of coconut, so a full cup is 76 calories, roughly what one modest splash of the canned kind costs. Coconut milk yogurt sits in the middle at 108 per 100 g, with 8.88 g of sugars per 100 g, because it is a sweetened, fermented product rather than a plain ingredient.
Cans on US shelves vary more than the USDA average suggests. AROY-D runs 189 calories per 100 g and Marion's Kitchen 188, Thai Kitchen 177, and A Taste of Thai 150, while the same brand's lite version drops to 62. That last pair is the useful one: 59% fewer calories at the same volume, from the same company, because the lite can is simply thinned with more water.
Saturated fat is the row that decides this page
One cup delivers 50.7 g of saturated fat. Against the FDA Daily Value of 20 g, that is 254%, and it is by far the loudest number on the label. Even a restrained 1/3 cup (80 g) poured into a single serving of curry brings 16.9 g, or 85% of the day.
For scale, the Dietary Guidelines for Americans advise keeping saturated fat under 10% of daily calories, which is about 22 g on a 2,000-calorie day. A cup of coconut milk passes that on its own, before the rice, the chicken or the oil in the pan.
Nothing about that makes coconut milk off-limits, and it is not a dairy food either, so it does not fill the dairy slot MyPlate describes. It just means the ingredient should be measured rather than poured. If you are watching saturated fat, a lite can plus a spoon is the better pick; if you are chasing satiety in a low-carb week, the full-fat can earns its place, since 100 g carries only 5.54 g of carbohydrate.
How does coconut milk compare?
| Milk | Per 100 g | US serving | Calories |
|---|---|---|---|
| Coconut milk, for cooking | 230 kcal | 1 cup, 240 g | 552 kcal |
| Coconut milk beverage | 31 kcal | 1 cup, 244 g | 76 kcal |
| Soy milk, unsweetened | 38 kcal | 1 cup, 244 g | 93 kcal |
| Oat milk | 45 kcal | 1 cup, 244 g | 110 kcal |
Our take: these four are not competitors, whatever the shelf label says. Cooking coconut milk is five times the calories of oat milk per cup and should be logged as a fat, in tablespoons, alongside butter and olive oil. The carton drink is the lightest of the four at 31 per 100 g, and it is the one to pour over cereal. If you want protein in a glass, soy is the only row here that offers any, with 3.55 g per 100 g against coconut milk's 0.21 g in the carton form.
Most popular coconut milk brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| AROY-D Coconut Milk | 189 cal |
| AROY-D 100% Coconut Milk Original | 175 cal |
| Marion's Kitchen Premium Coconut Milk | 188 cal |
| Thai Kitchen Coconut Milk Unsweetened | 177 cal |
| A Taste of Thai Coconut Milk | 150 cal |
| A Taste of Thai Lite Coconut Milk | 62 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Coconut milk FAQs
How many calories are in 1 cup of coconut milk?
552 calories for a 1-cup (240 g) serving of the thick cooking milk, which is 230 calories per 100 g. That cup also brings 57.2 g of total fat and 50.7 g of saturated fat. If you meant the carton beverage instead, one cup of that is 76 calories.
How many calories in canned coconut milk?
Canned coconut milk is 197 calories per 100 g, so a full cup (240 g) works out to 473 calories, our own arithmetic from the USDA 100 g figure. It reads lighter than the raw pressed milk at 230 per 100 g because the can is topped up with water at filling.
Is coconut milk high in saturated fat?
Yes. One cup holds 50.7 g of saturated fat, which is 254% of the FDA Daily Value of 20 g. Even a 1/3 cup (80 g) splash gives 16.9 g, about 85% of the day. Nearly all of the 23.84 g of fat per 100 g is saturated.
What is the difference between canned coconut milk and coconut milk beverage?
230 calories per 100 g against 31. The cooking milk is pressed from grated coconut meat with a little water, while the carton beverage is mostly water with a small share of coconut. A cup of one is 552 calories, a cup of the other 76. Same name, different food.
How many calories in light coconut milk?
One US lite can on record is 62 calories per 100 g, against 150 for the same brand's regular version, so a 1/3 cup (80 g) is about 50 calories by our own arithmetic. Lite cans are thinned with more water, so they pour thinner and coat a sauce less.
Does coconut milk have protein?
Barely. Coconut milk carries 2.29 g of protein per 100 g, so a full cup gives 5.5 g, or 11% of the Daily Value, and the carton beverage has just 0.21 g per 100 g. Unsweetened soy milk offers more at 3.55 g per 100 g. Treat coconut milk as a fat.
How many calories in 1 tablespoon of coconut milk?
About 35 calories for a 15 g tablespoon, scaled by our own arithmetic from the USDA figure of 230 per 100 g rather than taken from a USDA serving. Two tablespoons stirred into coffee add roughly 70 calories and about 6.3 g of saturated fat.
Is coconut milk keto friendly?
It fits most low-carb plans: 5.54 g of carbohydrate per 100 g, 13.3 g in a full cup, with 2.2 g of fiber per 100 g. Calories are the catch, since that same cup is 552 calories and 57.2 g of fat. Measure it with a tablespoon, not a mug.
Similar foods
- Mac And Cheese — 513 cal per cup
- Maple Syrup — 216 cal for 1/4 cup
- Prosciutto — 55 cal for 3 thin slices
- Baba ganoush — 110 cal for 1/4 cup
- Wonton wrapper — 23 cal per wonton wrapper
- Cheeseburger — 488 cal per cheeseburger
Count it without the math
Point the camera at the pan and BodyPal counts the coconut milk for you, cream layer and all.
