Nutrition per 100 g (USDA)
| Per 100 g | Coconut milk (raw) | Coconut water |
|---|---|---|
| Energy | 230 kcal | 19 kcal |
| Water | 67.6 g | 95 g |
| Fat | 23.8 g | 0.2 g |
| of which saturated | 21.1 g | 0.2 g |
| Carbohydrate | 5.5 g | 3.7 g |
| Sugars | 3.3 g | 2.6 g |
| Fibre | 2.2 g | 1.1 g |
| Protein | 2.3 g | 0.7 g |
| Potassium | 263 mg | 250 mg |
| Sodium | 15 mg | 105 mg |
| Magnesium | 37 mg | 25 mg |
| Phosphorus | 100 mg | 20 mg |
| Calcium | 16 mg | 24 mg |
Sources: USDA FoodData Central entries for raw coconut milk (liquid expressed from grated meat and water) and coconut water. Packaged coconut milk varies a lot with how much water is added, so check the label. Light coconut milk has less fat and fewer calories.
How each is made
- Coconut water: drained straight from young green coconuts. Nothing is added.
- Coconut milk: mature coconut flesh is grated, mixed with water and squeezed. The first, thick pressing is often called coconut cream; later pressings give thinner milk.
Which one should you use?
- For hydration and drinks: coconut water. It is low in calories and has electrolytes such as potassium and sodium. See the coconut water nutrition facts.
- For cooking and creaminess: coconut milk. It is used in sol kadhi, vegetable coconut curry, coconut milk coffee and no-churn coconut ice cream.
- In smoothies: either. Coconut water makes a lighter drink and coconut milk makes it creamier, as in our coconut milk smoothie.
A note on saturated fat
Most of the fat in coconut milk is saturated. A few tablespoons in a curry is a normal part of many Indian and Southeast Asian diets, but if you have been advised to limit saturated fat, keep portions moderate or use light coconut milk. Coconut water has almost no fat.
Get both in Pune
CocoDaily delivers fresh coconut water on subscription across Pune, and offers fresh coconut milk in 200 ml and 450 ml packs. Check delivery for your PIN code.
FREQUENTLY ASKED QUESTIONS
Quick answers.
Is coconut milk the same as coconut water?
No. Coconut water is the clear liquid inside tender coconuts; coconut milk is pressed from grated coconut flesh with water.
Which has more calories?
Coconut milk, by far: about 230 kcal per 100 g vs about 19 kcal for coconut water (USDA).
Which has more potassium?
They are similar per 100 g: about 263 mg in raw coconut milk vs 250 mg in coconut water. People usually drink far more coconut water in one serving, though.
Can I drink coconut milk like coconut water?
It is much richer and higher in calories, so it is usually used in cooking or diluted in coffee and smoothies rather than drunk by the glass.
Can I use coconut water instead of coconut milk in a curry?
Not as a direct swap. Coconut water is thin and will not give creaminess.
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