one cup coconut milk
Rich in medium-chain triglycerides (MCTs) and lauric acid, with approximately 5-6g of fat and 1g of protein per fluid ounce. Contains small amounts of iron, manganese, and copper, though nutrient density varies by fat content and production method.
About
Coconut milk is a creamy white liquid extracted from the grated flesh of mature coconut fruits (Cocos nucifera), native to tropical regions of Southeast Asia and the Pacific Islands. Produced by grating the white endosperm (coconut meat) and either pressing it directly or steeping it in hot water, coconut milk is distinct from coconut water (the clear liquid found inside young coconuts). The milk consists of approximately 13-20% fat content and 1-2% protein, with a rich, slightly sweet flavor and smooth texture. Commercial coconut milk is often sold in cans or cartons, sometimes with varying fat contents depending on the extraction method and whether it has been diluted.
Coconut milk varies in consistency and fat content based on production method: "first pressing" yields thicker, richer milk with higher fat content, while subsequent pressings produce thinner versions. In traditional preparations, coconut milk is made fresh by hand-grating coconut meat and extracting the liquid through cloth, a labor-intensive process still practiced in many Southeast Asian households.
Culinary Uses
Coconut milk is a staple in Southeast Asian, South Asian, and Caribbean cuisines, where it serves as both a base for curries and a cooking medium for rice, vegetables, and proteins. It is essential in Thai curries (green, red, and yellow), Indian coconut curries, Vietnamese soups, and Filipino dishes such as adobo and kinilaw. Beyond savory applications, coconut milk appears in desserts, smoothies, and beverages. It functions as a dairy substitute in vegan cooking and adds richness to soups, stews, and braised dishes. The fat content makes it ideal for creating silky sauces and balancing spicy heat in curries.