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Canned coconut milk

Canned coconut milk (liquid from grated meat and water)

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories197 kcal
  • Proteins2.02 g
  • Carbohydrates2.81 g
  • Fats21.3 g
  • Fiber2.2 g
  • Sodium0.013 g
  • Sugars3.34 g
  • CO₂ footprint120 g
Detailed nutrition enriched from Canadian Nutrient File — Coconut milk (liquid from grated meat and water), canned

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 18.9 g95% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 18 mg1.8% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 3.3 mg15–24% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 76 nutrients
Minerals Calcium, iron, potassium and more 7 nutrients
  • Magnesium 46 mg15% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 96 mg14% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 220 mg6.3% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 13 mg0.7% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.56 mg4–5.1% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.223 mg25% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.768 mg26% of daily reference Codex NRV-R: 3 mg/day
Vitamins Fat- and water-soluble vitamins 19 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 0 µg
  • Alpha-tocopherol 0.13 mg1.4% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Vitamin C 1 mg1% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.022 mg1.8% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0 mg0% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.637 mg4.2% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 1.04 mg NE6.9% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.153 mg3.1% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.028 mg2.2% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 14 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 8.5 mg
  • Folic acid 0 µg
  • Naturally occurring folate 14 µg
  • Dietary folate equivalents 14 µg3.5% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 26 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0.0384 g
  • Fatty acids, saturated, 6:0, hexanoic 0.121 g
  • Fatty acids, saturated, 8:0, octanoic 1.49 g
  • Fatty acids, saturated, 10:0, decanoic 1.19 g
  • Fatty acids, saturated, 12:0, dodecanoic 9.46 g
  • Fatty acids, saturated, 14:0, tetradecanoic 3.74 g
  • Fatty acids, saturated, 16:0, hexadecanoic 1.81 g
  • Fatty acids, saturated, 18:0, octadecanoic 1.1 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.907 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.233 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.907 g
  • Fatty acids, polyunsaturated, total 0.233 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 0.233 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
  • Fatty acids, polyunsaturated, 18:3i, linolenic, octadecatrienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 3.34 g
Other compounds Additional compounds measured by CNF 23 nutrients
  • Alcohol 0 g
  • Moisture 72.9 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Betaine 0 mg
  • Tryptophan 0.024 g
  • Threonine 0.074 g
  • Isoleucine 0.079 g
  • Leucine 0.15 g
  • Lysine 0.089 g
  • Methionine 0.038 g
  • Cystine 0.04 g
  • Phenylalanine 0.102 g
  • Tyrosine 0.062 g
  • Valine 0.122 g
  • Arginine 0.331 g
  • Histidine 0.046 g
  • Alanine 0.103 g
  • Aspartic acid 0.197 g
  • Glutamic acid 0.462 g
  • Glycine 0.096 g
  • Proline 0.083 g
  • Serine 0.104 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Rich canned coconut milk made from grated coconut and water, for curries, soups and desserts.

Cook with it

Recipes using this ingredient

Creamy Red Lentil Dal with Tomato and Ginger

10 min 30 min 5 min

Soft red lentils, sweet onion, ginger heat, and a coconut-tomato base that turns silky. It is cheap, filling, deeply practical, and mostly built from pantry logic rather than the usual supermarket performance art of twelve packaged solutions for one human problem. High in fiber and plant protein, lighter on environmental impact than meat-heavy stews, and still generous enough that nobody asks where the "real" dinner went.

Paneer Tikka Masala

25 min 35 min 20 min

A cozy, family-friendly paneer tikka masala built from a quick homemade tomato-onion sauce and a ready-made tikka masala spice mix. It keeps the deep, creamy comfort people want from takeaway night, but with a more sensible ingredient list and a gentler planetary footprint than the usual meat-heavy version.

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