Is coconut milk good for you

Coconut milk

Table of Contents

  1. Coconut milk infographic
  2. What you should know about coconut milk
    1. origin
    2. taste
  3. Our favorite recipes with coconut milk
  4. How healthy is coconut milk anyway?
  5. Health Benefits of Coconut Milk
  6. Shopping and cooking tips for coconut milk
    1. Purchasing
    2. storage
  7. Preparation tips for coconut milk
  8. FAQs - the most common questions
    1. Why can coconut milk be called milk?
    2. Can you whip coconut milk like cream?
    3. Why should coconut milk be refilled after opening?

Coconut milk infographic

Would you like to find out more about the individual points in the following infographic? Then you will find the individual points below the graphic.

  • Swedish researchers found that heart attacks and strokes are practically unknown in certain tropical peoples. These peoples only use coconut milk and coconut fat for cooking and frying, which increases the level of beneficial HDL cholesterol in the blood, but not that of harmful LDL cholesterol.
  • ... makes muscles strong:
    Many fitness fans and bodybuilders swear by coconut milk because MCT fats can have a positive effect on the build-up and maintenance of muscle fats. In addition, they fill you up well and sustainably and increase strength and endurance.
  • With an emission value of less than 130 grams per 100 grams, the CO2 balance of coconut milk is good. The CO2 values ​​are based on the calculations of the IFEU Institute for Energy and Environmental Research Heidelberg and were accounted for individually for each food item as "average food" as sold in Germany. They take into account the production location, the production method, all associated transports, processing, packaging and storage proportionally. The emissions of all greenhouse gases such as B. carbon dioxide (CO2), methane (CH4) and nitrous oxide (N2O) were taken into account and converted into CO2 equivalents. In simplified terms, however, only CO2 is used.
  • ... works against pathogens:
    The most important fatty acid in coconut milk is lauric acid, which makes up a good 50% of the total fat. Studies show that it can kill bacteria, fungi, and viruses. Some results even suggest that lauric acid can also kill herpes and flu viruses.
  • ... provides a lot of B vitamins:
    Coconut milk contains large amounts of pantothenic acid, also known as vitamin B5. It plays an important role in the entire carbohydrate, fat and protein metabolism. Vitamin B5 is also important for the production of the red blood pigment and the neurotransmitter acetylcholine.
  • ... is free from lactose:
    Those who have problems with milk sugar can use the completely lactose-free, creamy coconut milk as an alternative to cream. Diluted with water, coconut milk is also a great substitute for cow's milk, e.g. in shakes and smoothies.
  • ... takes time to get used to:
    In the beginning, switching to coconut milk for cooking and drinking can lead to stomach and intestinal complaints or fatigue. This is due to the MCT fatty acids, which the body is not used to until now, and usually disappears after a certain period of time.
  • ... can become a figure trap:
    Even if the fat from coconut milk is healthy - in excess it can of course lead to obesity as well as other fats. If you pay attention to your weight, it is better not to consume more than approx. 50-70 ml of coconut milk per day and possibly dilute it with coconut water or still water.

What you should know about coconut milk

Beware, risk of confusion: Coconut milk has nothing to do with the recently popular coconut water! Because while the latter is simply the watery and almost tasteless liquid from the inside of the coconut, coconut milk is made from the pulp of coconuts. To do this, you mix grated coconut meat with hot water and machine a milky liquid out of it.

The coconut milk is then filtered, heated to an ultra-high temperature and finally filled into cans or tetrapaks. This process has recently been modified by adding more water in some cases and thus reducing the fat content of the mixture to around 50 percent of the conventional amount.

By the way, there is also a sweet variant of coconut milk, which is especially suitable for desserts.


Coconut milk originally comes from tropical areas, where the milk is still freshly prepared for every meal today. Since the coconuts are native there, the fruits or coconut milk do not have to be transported for long. Coconut milk available here, on the other hand, has mostly come a long way and is therefore not climate-neutral.


As expected, coconut milk tastes mainly like coconut as well as slightly nutty and sweet.

Our favorite recipes with coconut milk

Here you can find all coconut milk recipes.

How healthy is coconut milk anyway?

It is true that you can now get coconut milk with a reduced fat content. However, it is also true that the tropical delicacy is rightly considered quite substantial even in this variant. Unfortunately, there is also some truth to the criticism that the fat in coconut milk is made up exclusively of the less cheap saturated fatty acids.

But at least: the fat content of coconut milk is significantly lower than that of cream or crème fraiche, for example, and in contrast to these comparable dairy products, the creamy liquid does not contain any cholesterol.

Nutritional values ​​of coconut milk per 100 ml (normal | low in fat)
Calories227 | 116
protein2 g | 1 g
fat21 g | 10 g
carbohydrates6 g | 1 g
Fiber3 g | 3 g

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Shopping and cooking tips for coconut milk


You can get coconut milk in every super and discount market, but also in Asian shops - there it often costs significantly less. Whether you use branded coconut milk or those from no-name manufacturers makes little difference in terms of quality. The low-fat version is not that easy to get and is usually a bit more expensive than conventional coconut milk.


If you cook more exotic and Asian dishes, a supply of coconut milk is quite practical - and because the canned food has an almost unlimited shelf life even without refrigeration, you can always put a few cans in the cupboard without any problems. Once opened, however, coconut milk should be used up within about two days and kept in the refrigerator for that time.

Tip:If you cannot use up the opened coconut milk in the next few days, you can also freeze it. To do this, stir well and then fill into a freezer bag or a suitable container.

Preparation tips for coconut milk

Coconut milk is just perfect if you like curries and Thai dishes. The creamy consistency also makes coconut milk the ideal substitute for cream, for example in poultry ragouts or soups. Also worth a try: Coconut milk refines creams, ice cream and other sauces and is a great base for delicious smoothies or cocktails!

FAQs - the most common questions

Why can coconut milk be called milk?

Against all logic, the EU Commission decided that coconut milk, although nothing is "milked" here, can still be called milk. For which products this still applies and which have not yet made it onto the list, read here.

Can you whip coconut milk like cream?

Only the solid part can be used to whip coconut milk. To do this, you put the closed can in the refrigerator overnight. The next morning, the upper part is simply removed with a spoon and mixed up in a bowl. The rest of the liquid is perfect for a quick curry.

Why should coconut milk be refilled after opening?

The following applies not only to coconut milk, but to all foods: If the canned products are not eaten immediately after opening, they should be transferred to a non-metallic container. The reason for this is tin, which can be released into the food and, in higher quantities, is harmful to the kidneys.