Canned coconut milk is a traditional ingredient derived from the white flesh of mature coconuts, distinct from the thinner, refrigerated coconut milk beverages found in cartons. To produce the canned product, the coconut meat is grated and pressed, extracting a rich emulsion of oil and water. This highly concentrated liquid is a staple in many cuisines, particularly those from Southeast Asia, providing a creamy texture and signature flavor to curries, soups, and desserts.
Calorie Content of a Standard Can
A standard can of full-fat coconut milk typically holds about 13.5 fluid ounces, or roughly 400 milliliters. The total calorie count for this entire can is substantial, generally falling in a range between 707 and 920 calories. This high energy density is primarily due to the natural fat content of the coconut meat used in its production.
While the total can calorie count provides the overall picture, it is not practical for typical consumption, as the milk is almost always used as an ingredient. For a more relevant measure, the standard serving size is often listed as one-third cup, or approximately 75 grams. A single one-third cup serving of full-fat canned coconut milk contains an average of 148 to 158 calories.
Even a single tablespoon, often used to enrich a cup of coffee or a small sauce, contributes about 30 calories. This per-serving count allows for easier integration into daily caloric planning.
Full-Fat Versus Light Variations
The difference in calorie content between full-fat and light canned coconut milk stems from a simple manufacturing adjustment: dilution. Full-fat coconut milk is the initial, rich extract, containing the maximum amount of natural coconut fat. Light coconut milk is created by adding a significant amount of water to the full-fat version, reducing the concentration of the fat and, consequently, the calories.
This dilution process results in a major caloric reduction, making the light version a popular choice for those monitoring their energy intake. A 400-milliliter can of light coconut milk generally contains about 340 to 420 total calories, which is less than half the energy found in the full-fat can. This difference is immediately noticeable in the texture, as the light version is considerably thinner.
When comparing standard servings, the caloric gap remains pronounced. A one-third cup serving of light canned coconut milk typically contains between 70 and 85 calories. This is nearly half the 148 to 158 calories found in the same serving size of the full-fat variety.
Macronutrient Profile Beyond Calories
The vast majority of the calories in canned coconut milk come from its fat content, which is the defining characteristic of its nutritional profile. In full-fat versions, fat provides approximately 88% to 91% of the total caloric energy. This fat is predominantly saturated, with a typical cup containing 43 to 51 grams of saturated fat.
A notable element of this fat composition is the presence of Medium-Chain Triglycerides (MCTs), such as lauric acid. These fats are metabolized differently than longer-chain fatty acids, being absorbed directly from the gut to the liver where they may be used quickly for energy. The high concentration of saturated fat accounts for the milk’s solid layer of cream that often separates at the top of the can.
The remaining macronutrients contribute minimally to the overall calorie count. Carbohydrates are low, generally ranging from 6 to 8 grams per cup, with little to no dietary fiber. Protein content is also negligible, typically offering only 4 to 6 grams per cup.