Coconut milk (unsweetened) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Coconut milk (unsweetened)

Coconut milk (unsweetened) consists of 0% fat, 0% protein, 3% carbs, 1% fiber and 97% water. Coconut milk (unsweetened) has 11 calories per 100g, that is 2% lower than other foods in Nuts and seeds without shells. In total 0% of the calories in Coconut milk (unsweetened) are from fat, 0% from protein and 109% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 40
  • Very low in carbs Only 0.6g carbs in a serving of 20g
  • Low Glycemic Load Glycemic Load: 0.2

Can you eat Coconut milk (unsweetened) for a low carb diet?

With 0.6g of carbs and a Glycemic Load of 0.2 in a portion of 20g, Coconut milk (unsweetened) can be consumed for a ketogenic or low-carb diet. Coconut milk (unsweetened) contains no Fructose, is Gluten free and has no Lactose.

Coconut milk (unsweetened): nutrition facts & data

Nutrition facts
per 100g
Coconut milk (unsweetened)
avg Nuts and seeds without shells[1]
Calories (kcal) 11.0 542.9
Fat (g) 0.0 45.8
Protein (g) 0.0 15.8
Carbohydrates (g) 3.0 11.5
Mono- & Di-Saccharides (g) 3.0 11.5
Polysaccharides (g) 0.0 11.5
Fibers (g) 0.5 11.1
Sodium (mg) 50.0 105.9
Water (g) 97.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Coconut milk (unsweetened) contains:

  • 2.2 Calories
  • 0.0g of Fat
  • 0.0g of Protein
  • and 0.6g of Carbs
  • 10.0mg of sodium - 0.0% of the RDA for sodium.
  • 6.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.0mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.0mg of Iron - 0.0% of the RDA for Iron.
  • 56.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.4mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Coconut milk (unsweetened) you get

  • 0.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 0.17 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)

Nutrient distribution per gram

What vitamins are in Coconut milk (unsweetened)?

Vitamins
per 100g
Coconut milk (unsweetened)
avg[1]
Vitamin C (mg) 2.0 3.3
Vitamin E (mg) 0.0 7.5
Vitamin B1 / Thiamine (mg) 0.0 0.5
Vitamin B2 (mg) 0.0 0.2
Vitamin B6 (mg) 0.0 0.3
Vitamin B9 / Folate (μg) 10.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Nuts and seeds without shells

Is Coconut milk (unsweetened) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Coconut milk (unsweetened) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Coconut milk (unsweetened)

Minerals
per 100g
Coconut milk (unsweetened)
avg[1]
Magnesium (mg) 30.0 190.6
Zinc (mg) 0.1 3.2
Sodium (mg) 50.0 105.9
Calcium (mg) 25.0 191.0
Iron (mg) 0.1 4.2
Potassium (mg) 280.0 621.5
Phosphorus (mg) 30.0 418.8
[1] average of Nuts and seeds without shells

Is Coconut milk (unsweetened) high in minerals?

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Again, for every mineral contained in Coconut milk (unsweetened) we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Coconut milk (unsweetened)

3.0% of Coconut milk (unsweetened) are carbs, per serving of 20g that makes 0.6g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Coconut milk (unsweetened)
avg[1]
Monosaccharides (g) 3.0 3.4
Polysaccharides (g) 0.0 8.0
Total carbs (g) 3.0 11.5
[1] average of Nuts and seeds without shells

How high are the Glycemic Index and the Glycemic Load for Coconut milk (unsweetened)?

The Glycemic Index of Coconut milk (unsweetened) is 40, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Coconut milk (unsweetened)

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Coconut milk (unsweetened)

Of the 0.0g total fat per 100g in Coconut milk (unsweetened), 0.3g are saturated fatty acids (SFA), 0.0g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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