Coconut Milk vs Coconut Water: Nutrition Showdown



Coconut milk - calories, kcal, weight, nutrition
Coconut milk - calories, kcal, weight, nutrition

Coconut milk vs Coconut water
Nutrition Facts

Coconut Milk
Serving size:
  change
glass (215g)cup (240g)half cup (120g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Coconut Water
Serving size:
  change
glass (215g)cup (240g)half cup (120g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Coconut milk vs Coconut water:
Protein, fat, carbs, minerals, vitamins per 100g


per 100gCoconut milkCoconut water
Calories197 19
Carbohydrates2.81 g3.71 g
Fat21.33 g0.2 g
Protein2.02 g0.72 g
Water72.88 g94.99 g
Calcium18 mg24 mg
Iron3.3 mg0.29 mg
Magnessium46 mg25 mg
Phosphorus14 mg3 mg
Potassium220 mg250 mg
Sodium13 mg105 mg
Zink14 mg3 mg
Vitaminium B1 (Thiamine)0.022 mg0.03 mg
Vitaminium B3 (Niacin)0.637 mg0.08 mg
Vitaminium B60.028 mg0.032 mg
Vitaminium B9 (Folic acid)0.014 mg0.003 mg
Vitaminium C1 mg2.4 mg

Exploring the Tropical Wonders: Coconut Milk vs. Coconut Water

Coconuts are not just a symbol of tropical paradise but also a source of two incredibly versatile and healthful products: coconut milk and coconut water. Both derived from the same fruit, they serve different purposes and offer unique health benefits. Let’s dive into the fascinating world of these coconut-derived beverages, exploring their nutritional content, health benefits, and culinary uses.

What Makes Coconut Milk and Coconut Water Stand Out?

Before we get into the specifics, let's acknowledge some interesting facts. Coconut water is the clear liquid found inside young, green coconuts. It's celebrated for its hydrating properties and is packed with electrolytes, making it a natural isotonic drink. On the other hand, coconut milk is made by grating the flesh of a mature coconut and mixing it with water. This creamy, white liquid is rich in oils and fats, making it an excellent dairy alternative and a key ingredient in many Asian cuisines.

A Closer Look at Their Nutritional Profiles

While both coconut milk and coconut water come from the same fruit, their nutritional content couldn't be more different. Coconut milk is high in calories and fat, with about 197 calories and 21.33 grams of fat per 100 grams. This makes it a high-energy food, ideal for those looking to increase their calorie intake. In contrast, coconut water is low in calories, with only 19 calories per 100 grams, and contains just 0.2 grams of fat. This makes it a light, refreshing choice that won't weigh you down.

Despite these differences, both are rich in various minerals. Coconut water edges out slightly higher in potassium and magnesium, essential for muscle function and recovery, making it a favorite among athletes. Coconut milk, however, boasts a higher content of iron and magnesium, beneficial for energy levels and overall health.

Hydration vs. Culinary Delight

The benefits of coconut water extend beyond its nutritional value. Its high water content (94.99%) and electrolytes, such as potassium and sodium, make it an excellent hydrator, perfect for replenishing fluids after a workout or during hot weather. Meanwhile, coconut milk, with its rich and creamy texture, is a culinary delight. It's a staple in many dishes, from Thai curries to vegan ice cream, adding richness and flavor that's hard to replicate with any other ingredient.

Health Benefits Galore

Both coconut milk and water offer health benefits. The medium-chain triglycerides (MCTs) found in coconut milk are known for their energy-boosting properties and may even aid in weight loss and heart health. Coconut water, being rich in antioxidants and amino acids, can support heart health, reduce blood pressure, and promote healthy skin.

Choosing Between Coconut Milk and Coconut Water

When deciding between coconut milk and coconut water, consider your dietary needs and preferences. If you're looking for a low-calorie, hydrating drink, coconut water is your best bet. But if you're after a rich, flavorful addition to your meals or need a calorie boost, coconut milk is the way to go.

In conclusion, both coconut milk and coconut water have their unique charm and benefits. Whether you're cooking a creamy curry or looking for a post-workout drink, coconuts have something for everyone. Embrace the diversity and enjoy the tropical goodness!

Coconut milk 100g

197kcal

Calories source

  • 5% CARBS.
  • 4% PROTEIN
  • 91% FAT

Coconut water 100g

19kcal

Calories source

  • 76% CARBS
  • 15% PROTEIN
  • 9% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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