Health Benefits Of Coconut Milk (& How To Make It At Home?)

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Simone 30 Nov, 2021

What is coconut milk?

Coconut milk is a milky-white liquid that’s made from the grated pulp of raw coconuts. The whiteness, opacity, and rich taste of this natural drink are because of its high oil and saturated fat content. It is used as a health drink and as a regular member of Southeast Asian, Oceanic, and African households.

Its rich creamy texture and subtle sweetness contain a world of health benefits for hair, skin, and normal wellbeing. These positives far outweigh the small number of health risks, thus making it a delicious option for regular usage. The best thing is that it is easy to buy or make at home, and can be used by people of all age groups.

In the next few sections, we shall discuss how including it as a regular part of your diet could have several far-reaching health benefits. First of all, here’s how you can make this health drink at home in as little as 15 minutes. It’s up next!

How to make coconut milk at home?

There are two easy and simple ways to make coconut milk, one of them is a manual process and the other requires a blender. Here’s how they stack up:

Manual process:

a. Grate the coconut flesh.

b. Soak it in hot or warm water.

c. After a few minutes, the coconut cream would rise to the top.

d. Skim it and drain the liquid through a muslin cloth.

e. his liquid is coconut milk.

f. The process can be repeated to improve quality and consistency.

Using a blender

a. Extract the coconut meat into a container.

b. Add some coconut water and some warm water to it.

c. Run a blender at high speed for three to five minutes over the mixture.

d. Once the coconut meat has turned finer, you can take it off.

Health benefits of coconut milk

health benefits of coconut milk

Coconut milk is rich in nutrients like saturated fats, iron, calories, and vitamin C. Its regular consumption can deliver several far-reaching benefits related to your skin, hair, and metabolism. Here’s why you should consider it a regular part of your dietary requirements.

1. Reduces the effects of binge eating

2. Maintains BP and blood sugar levels

3. Rich in electrolytes, reduces dehydration

4. Builds muscle mass

5. Helps in faster weight loss

6. Helps you age slower

7. Makes skin and hair shinier

8. Reduces inflammation

9. Works as an energy drink

10. Reduces heart ailments

11. Heals ulcers

12. Treats diarrhea and nausea

13. Reduces itching on the skin

14. Rich in fiber, improves digestion

15. Suitable for lactose intolerance

16. Strengthens immunity

Coconut milk is a high-calorie and high-fat food but most of it comes from saturated fats. It is also rich in lauric acid, capric acid, and caprylic acid- and they all help in managing weight on a daily basis.

Also read: Choose maple syrup and coconut oil to beat diabetes

Hair benefits of coconut milk

Using coconut milk for hair care can have far-reaching positive effects. Being rich in lauric acid, it acts as a strong antimicrobial agent and helps in treating various types of scalp issues without any side effects. The presence of electrolytes in the milk also resists the buildup of sweat and toxic substances on the skin, thus reducing dandruff and hair fall.

Suggested article: Here are some other Asian secrets for beauty and hair care.

health benefits of coconut milk for skin

health benefits of coconut milk for skin

Using coconut oil or coconut milk can have the following skin benefits:

1. It moisturizes skin

2. Soothes sunburn

3. Removes body odor

4. Can be used as a natural toner

5. Can be used to remove makeup

6. Prevents premature aging

7. Reduces signs of aging

8. Treats skin conditions

9. Boosts the health

10. Cleanses the skin cells

It is one of the best natural ingredients for skin care and can be used without any side effects. We recommend you get in touch with an online wellness expert to know more about the topic and how you can use coconut oil or milk in your daily life. Here’s a free resource to get you started!

Nutrition values

Coconut milk, raw (liquid expressed from grated pulp and water)

Nutritional value per 100 g  
Energy962 kJ (230 kcal) 
Carbohydrates5.5 g 
Sugars3.3 g 
Dietary fiber2.2 g 
Fat23.8 g 
Saturated21.1 g 
Monounsaturated1.0 g 
Polyunsaturated0.26 g 
Protein2.3 g 




 0 μg 0%
beta-Carotene0 μg0%
Thiamine (B1)0.03 mg3%
Riboflavin (B2)0 mg0%
Niacin (B3)0.76 mg5%
Pantothenic acid (B5)0.18 mg4%
Vitamin B60.03 mg2%
Folate (B9)16 μg4%
Vitamin C2.8 mg3%
Vitamin E0.15 mg1%
Vitamin K0.1 μg0%




Calcium16 mg2%
Iron1.6 mg12%
Magnesium37 mg10%
Manganese0.92 mg44%
Phosphorus100 mg14%
Potassium263 mg6%
Sodium15 mg1%
Zinc0.67 mg7%

Other constituents


Water67.6 g 

The above values are taken from Wikipedia and are verified by USDA.

Coconut milk nutrition facts

Coconut oil is rich in saturated fats, iron, calories, and vitamin C. These factors relate to:

1. Saturated fats: They increase good cholesterol (HDL) and reduce the harmful nature of bad cholesterol (LDL). This helps you have better cardiac health and a reduced risk of heart attacks.

2. Iron: One cup of coconut milk can provide you with your daily requirement of iron. This will help you have proper growth and development, and increase the blood oxygen.

3. Calories: As compared to whole milk, unsweetened coconut milk has about a third of calories per one cup of serving. This provides you enough energy without increasing any flab.

4. Vitamin C: High vitamin C content helps in the faster repair of body tissues and absorption of iron. It also helps in improving immunity, and thus keeps you strong against infections.

Experts’ tip: How about starting your day with this delicious and nutritious food for breakfast?

How many calories are there in coconut milk?

Every 100 gm of coconut milk has 230 calories of energy. One cup (about 140 gm) of this health drink has 550 calories.

Is coconut milk a part of the keto diet?

Yes, coconut milk is suitable for the ketogenic (or keto) diet because it is high in saturated fats and low in carbs.

Coconut cream vs coconut milk

There is a huge difference between coconut milk and coconut cream. The former has more fat and is thicker than its milk-based counterpart.

Coconut milk vs oat milk

The duo has an almost similar amount of calories per unit serving, though oat milk has marginally more. Oat milk also has more proteins and fats but lesser carbs as compared to coconut milk.

What is a substitute for coconut milk?

Here are some common substitutes for coconut milk: almond milk, skimmed milk, hemp milk, and oat milk. You may also use unsweetened Greek yogurt (diluted with some water) in its place too.

How long does coconut milk last?

Freshly made and homemade coconut milk can be stored in the refrigerator for a maximum of four days. It can be frozen for a maximum of three months if kept in an airtight container in a deep freeze. However, this health drink is always best when consumed fresh.

Expert tip: How to get soft and silky hair at home?

Choose coconut milk for better health

Coconut milk is rich in several minerals and vitamins, and its high water content has amazing health benefits. You should go for its organic or “cold-pressed” variant and avoid anything synthetic that has added sugar, salt, preservatives, or any other nasty chemical in it. The sooner you switch to it, the better benefits you may avail of.

Log your dietary habits in our amazing Weight Loss & Fitness app, MEVO available on Google Play Store and iOS App Store, and get free insights about their health benefits.

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