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Coconut milk, raw

Coconut milk has a nutty, fruity flavor. It is used not only in desserts, but is a common ingredient in Asian dishes.
68%
Water
 17
Macronutrient carbohydrates 17.49%
/07
Macronutrient proteins 7.23%
/75
Macronutrient fats 75.28%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.3g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

While coconut water is the liquid found in the fruit, coconut milk is a mixture made from soaking shredded coconut in water.

General information:

From Wikipedia: “Coconut milk is the liquid that comes from the grated meat of a mature coconut. The opacity and rich taste of coconut milk are attributed to its high oil content, most of which is saturated fat. Coconut milk is a popular food ingredient used in Southeast Asia, the Caribbean, and northern South America.

Culinary uses — food:

Coconut milk can be consumed on its own or as a milk substitute in tea, coffee, and baking. It is a common ingredient in many tropical and Asian cuisines for curries or other seasonings, meats, vegetables, or garnishes. Coconut rice is a rice cooked in coconut milk consumed in Southeastern Asia and the Caribbean. ... Coconut milk is also used throughout Asia for making traditional serabi, an Asian style pancake.

In Brazil, coconut milk is mostly used in northeastern cuisine, generally with seafood stews and desserts. In Colombia and Panama, the grated flesh of coconut and coconut milk are used to make sweet titoté. In Venezuela, meat dishes are prepared with coconut milk and shredded fish in a dish called mojito en coco. Coconut milk is used to make traditional Venezuelan dishes such as majarete, a typical Venezuelan dessert, and arroz con coco, also known as coconut rice.”

Culinary uses — drinks:

In Southeast Asia, coconut milk is used to make many traditional drinks. Cendol is a popular iced drink from this region containing chilled coconut milk and green jellies made of rice flour. ... Sweetened coconut milk and coconut milk diluted with water are two popular coconut beverages in southern China and Taiwan.

The jelly-like meat from the inside of the coconut is often added to coconut water to make a tropical drink. In Brazil, for example, coconut milk is mixed with sugar and cachaça to make a cocktail called batida de côco. Puerto Rico is also popular for tropical drinks containing coconut, such as the piña colada, which typically contains coconut milk or coconut cream.

Production:

“Coconut milk is traditionally made by grating the white inner flesh of a brown coconut and mixing the shredded coconut meat with a small amount of water in order to suspend the fat present in the grated meat. The grating process can be carried out manually or by comminution, a process that uses a more modern grating machine to facilitate the grating. Coconut milk exists in two grades: thick and thin. Thick coconut milk contains 20-22% fat while thin coconut milk contains 5-7% fat. Thick milk is prepared by directly squeezing grated coconut meat through cheesecloth. Thin milk is produced by soaking the squeezed coconut meat in water and further squeezing the meat until a thinner liquid forms. Thick milk contains soluble, suspended solids, which makes it a good ingredient for desserts and rich and dry sauces. Because thin milk does not contain these soluble solids, it is mainly used in general cooking. The distinction between thick and thin milk is not usually made in Western nations due to the fact that fresh coconut milk is uncommon in these countries and most consumers buy coconut milk in cartons or cans.

Coconut milk has a fat content of 24%, depending on the fat level of the coconut meat and the quantity of added water. When refrigerated and left to set, coconut cream will rise to the top and separate out from the milk. To avoid this in commercial coconut milk, an emulsifier and a stabiliser have to be used.”

Nutrition:

In a 100 milliliter (g) portion, coconut milk contains 230 Calories and is 68% water, 24% total fat, 6% carbohydrates, and 2% protein. The fat composition includes 21 grams of saturated fat, half of which is lauric acid.

Coconut milk is a rich source of manganese and an adequate source of phosphorus, iron, and magnesium, with no other nutrients in significant content.

Health effects:

One of the most prominent components of coconut milk is coconut oil, which many health organizations, such as the United States Food and Drug Administration, World Health Organization, International College of Nutrition, the United States Department of Health and Human Services, American Dietetic Association, American Heart Association, British National Health Service, and Dietitians of Canada, discourage people from consuming in significant amounts due to its high levels of saturated fat. Excessive coconut milk consumption can also raise blood levels of cholesterol due to the amount of lauric acid, a saturated fat that contributes to higher blood cholesterol by increasing the levels of high-density lipoprotein cholesterol.

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information per 100g
2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 230 kcal
962 kJ
11.5%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 24 g34.1%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 21 g105.7%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 5.5 g2.1%
Recommended daily allowance according to the GDA: 270g
Sugars 3.3 g3.7%
Recommended daily allowance according to the GDA: 90g
Fiber 2.2 g8.8%
Recommended daily allowance according to the GDA: 25g
Protein (albumin) 2.3 g4.6%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:15.0 mg)38 mg1.6%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kcal
MinManganese, Mn 0.92 mg46.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
MinCopper, Cu 0.27 mg27.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ElemPhosphorus, P 100 mg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
ElemPotassium, K 263 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinIron, Fe 1.6 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
ProtTryptophan (Trp, W) 0.03 g11.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
MinSelenium, Se 6.2 µg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
ElemMagnesium, Mg 37 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
ProtValine (Val, V) 0.14 g9.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
ProtThreonine (Thr, T) 0.08 g9.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Detailed Nutritional Information per 100g for this Ingredient

Explanations

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per 100g

Essential fatty acids, (SC-PUFA) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 0.26 g3.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0 g< 0.1%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Nutritional Information per 100g

Essential amino acids 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.03 g11.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.08 g9.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Valine (Val, V) 0.14 g9.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Isoleucine (Ile, I) 0.09 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Leucine (Leu, L) 0.17 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Phenylalanine (Phe, F) 0.12 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Lysine (Lys, K) 0.10 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Methionine (Met, M) 0.04 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Nutritional Information per 100g

Vitamins 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Folate, as the active form of folic acid (née vitamin B9 and 16 µg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Niacin (née vitamin B3) 0.76 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin C (ascorbic acid) 2.8 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Pantothenic acid (vitamin B5) 0.18 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Thiamine (vitamin B1) 0.03 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vitamin B6 (pyridoxine) 0.03 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin E, as a-TEs 0.15 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Riboflavin (vitamin B2) 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin A, as RAE 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg
Vitamin K 0.10 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg

Nutritional Information per 100g

Essential macroelements (macronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Phosphorus, P 100 mg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Potassium, K 263 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Magnesium, Mg 37 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Calcium, Ca 16 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na 15 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Nutritional Information per 100g

Essential trace elements (micronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 0.92 mg46.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 0.27 mg27.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Iron, Fe 1.6 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Selenium, Se 6.2 µg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
Zinc, Zn 0.67 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg

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