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Coconut milk means two different products. Canned coconut milk, the rich liquid pressed from grated coconut meat for curries and desserts, is mostly fat: about 59 calories and 5.7 grams of saturated fat in 2 tablespoons, or 28% of the Daily Value, in USDA data. The coconut milk beverage sold in cartons next to dairy milk is a watered-down, usually fortified drink with about 74 calories and 5 grams of saturated fat per cup for the sweetened USDA entry. Below are the USDA coconut milk nutrition facts for both, how they compare with coconut cream and other drinks, what the Dietary Guidelines say about saturated fat, and the 2025 allergen labeling change.
Peptide Labs does not sell coconut milk or coconut drinks. This article is general nutrition information, not medical advice.
Key Takeaways
- Canned coconut milk has about 445 calories and 43 grams of saturated fat per cup in USDA data.
- A 2-tablespoon splash has about 59 calories and 28% of the Daily Value for saturated fat.
- The fortified carton drink is far lighter, but it has very little protein.
- The Dietary Guidelines advise keeping saturated fat under 10% of calories and do not count coconut drinks in the dairy group.
- Since January 2025, the FDA no longer lists coconut as a tree nut for allergen labeling.
Coconut milk nutrition: canned vs carton
The table uses the USDA FoodData Central SR Legacy entries for canned coconut milk (FDC 170173) and a sweetened coconut milk beverage fortified with calcium and vitamins A, B12 and D (FDC 174116). The canned values are shown for 2 tablespoons (30 grams) and for a USDA cup (226 grams); the drink is shown per cup (240 grams). Percent Daily Values use the FDA Daily Values from Nutrition Facts labels.
| Nutrient | Canned, 2 tbsp (30 g) | Canned, 1 cup (226 g) | Carton drink, 1 cup (240 g) |
|---|---|---|---|
| Calories | 59 | 445 | 74 |
| Total fat | 6.4 g (8%) | 48.2 g (62%) | 5.0 g (6%) |
| Saturated fat | 5.7 g (28%) | 42.7 g (214%) | 5.0 g (25%) |
| Carbohydrate | 0.8 g | 6.4 g (2%) | 7.0 g (3%) |
| Sugars | Not listed | Not listed | 6.0 g |
| Protein | 0.6 g | 4.6 g (9%) | 0.5 g (1%) |
| Calcium | 5 milligrams | 41 milligrams (3%) | 451 milligrams (35%) |
| Iron | 1.0 milligrams (6%) | 7.5 milligrams (41%) | 0.7 milligrams (4%) |
| Magnesium | 14 milligrams (3%) | 104 milligrams (25%) | Not listed |
| Potassium | 66 milligrams (1%) | 497 milligrams (11%) | 46 milligrams (1%) |
| Manganese | 0.23 milligrams (10%) | 1.74 milligrams (75%) | Not listed |
| Vitamin D | 0 | 0 | 2.4 micrograms (12%) |
| Vitamin B12 | 0 | 0 | 3.0 micrograms (125%) |
Canned coconut milk is closer to a cooking fat than a drink: nearly all of its calories come from fat, and most of that fat is saturated. It brings some manganese, copper, iron and magnesium, but it has no vitamin D or B12 and very little calcium. The carton drink is mostly water; its calcium, vitamin D and B12 come from fortification, and its sugars depend on whether it is sweetened. Read the label of the brand you use, because unsweetened and “light” versions differ from these USDA entries, and light canned coconut milk has no SR Legacy entry of its own.
Coconut milk vs coconut cream and other coconut products
Coconut products are easy to mix up. Coconut milk is made by pressing grated coconut meat with water; coconut cream, in the USDA entry names, is pressed from the meat without added water and is richer; “cream of coconut” is a sweetened product for drinks and desserts; and coconut water is the clear liquid inside the coconut. The USDA entries show how different they are:
| USDA entry | Serving | Calories | Saturated fat | Sugars |
|---|---|---|---|---|
| Coconut milk, canned (170173) | 2 tbsp (30 g) | 59 | 5.7 g | Not listed |
| Coconut cream, raw (170580) | 2 tbsp (30 g) | 99 | 9.2 g | Not listed |
| Coconut cream, canned, sweetened (170171) | 30 g | 107 | 4.6 g | 15.5 g |
| Coconut milk beverage, sweetened, fortified (174116) | 1 cup (240 g) | 74 | 5.0 g | 6.0 g |
| Coconut water (170174) | 1 cup (240 g) | 46 | 0.4 g | 6.3 g |
So in the coconut milk vs coconut cream comparison, cream carries roughly two-thirds more calories and saturated fat per spoonful, while the sweetened canned cream swaps some fat for a lot of sugar. Coconut water is a different drink altogether, low in fat and notable for potassium; see our coconut water guide. For the oil pressed from coconut meat, see our coconut oil guide, and for the medium-chain fats often discussed with coconut, our MCT oil guide.
Is coconut milk healthy? Saturated fat and the Dietary Guidelines
Whether coconut milk is healthy depends on how much you use and what it replaces. The Dietary Guidelines for Americans 2020-2025 advise keeping saturated fat below 10% of calories from age 2, and they leave coconut oil, palm kernel oil and palm oil out of the oils category because these tropical fats contain a higher share of saturated fat than other oils. The newer Dietary Guidelines for Americans 2025-2030 keep the same ceiling, saying saturated fat should generally not exceed 10% of total daily calories, and add that more high-quality research is needed on which types of dietary fat support long-term health.
For perspective, the Daily Value for saturated fat on a Nutrition Facts label is 20 grams, and a full cup of canned coconut milk is more than twice that in USDA data. A few tablespoons stirred into a pot of curry shared across several plates is a different picture from drinking it. Swapping in a light canned version, diluting full-fat coconut milk, or using it alongside vegetables and lean protein are common ways cooks keep the flavor while using less.
Coconut milk drink vs dairy milk and other plant drinks
As a milk replacement, the carton drink is low in protein: 0.5 grams per cup in the USDA entry versus about 8 grams for 2% dairy milk. The Dietary Guidelines 2020-2025 do not include coconut “milks” in the dairy group because their overall nutrition is not similar to dairy milk; among plant-based alternatives, only fortified soy beverage counts. FDA’s February 2023 draft guidance, written for plant-based foods marketed and sold as alternatives for milk, suggests a voluntary label statement when such a product contains lower amounts of a nutrient than milk. That describes the carton drink rather than a can sold for cooking.
- Protein: lower than dairy milk and fortified soy milk; see our soy milk guide and the sibling oat milk guide for those drinks.
- Calcium and vitamins: present only when added; compare the percent Daily Values on the label, and see calcium-rich foods for other sources.
- Saturated fat: higher than most plant drinks per cup in USDA data, because coconut fat is mostly saturated.
- Additives: gums and stabilizers are common in both cans and cartons; our xanthan gum and carrageenan guides explain them.
Is coconut a tree nut? Allergy and labeling
For years, FDA guidance listed coconut as a tree nut. In January 2025, the FDA’s updated food allergen labeling guidance removed coconut from its list of tree nuts, so a coconut milk carton no longer has to declare a tree nut allergen because of coconut. Coconut still appears in the ingredient list, and some people do react to it. Anyone with a coconut or tree nut allergy should follow their allergist’s advice and read every label, since coconut drinks may be blended with almond or other nut bases.
Cooking with canned coconut milk
Canned coconut milk is valued for texture: it thickens sauces, softens spice, and works in dairy-free baking. A few label points help:
- Full-fat vs light: light canned coconut milk is thinner and lower in fat; compare calories and saturated fat per serving on the can.
- Sweetened products: cream of coconut is sweetened and not a swap for plain coconut milk in savory dishes.
- Carton vs can: the carton drink is too thin for most curries, and canned coconut milk is too rich to pour over cereal the way milk is.
Frequently Asked Questions
What is the difference between canned coconut milk and coconut milk in a carton?
Canned coconut milk is a rich cooking ingredient, mostly fat. The carton drink is diluted, often fortified, and much lower in calories per cup.
How much saturated fat is in canned coconut milk?
About 5.7 grams in 2 tablespoons and 42.7 grams per cup in USDA data, against a Daily Value of 20 grams.
Is coconut milk healthy?
It can fit a balanced diet in modest amounts. The Dietary Guidelines advise keeping saturated fat under 10% of calories, and canned coconut milk is high in it.
What is the difference between coconut milk vs coconut cream?
Coconut cream is thicker and richer: about 99 calories and 9.2 grams of saturated fat per 2 tablespoons in USDA data, versus 59 and 5.7 for canned coconut milk.
Is coconut a tree nut allergen?
Not for US labeling since January 2025, when the FDA removed coconut from its tree nut list. Coconut is still named in ingredient lists.
Can coconut milk replace dairy milk?
Nutritionally it is not a match. The carton drink has little protein, and the Dietary Guidelines do not count it in the dairy group.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Oat Milk: Nutrition, Added Sugars, Gluten and How It Compares to Milk, Coconut Oil Benefits: Saturated Fat, Research and Virgin vs Refined, Coconut Water Benefits: USDA Nutrition, Sports Drink Research and Potassium Cautions.