A plant-based liquid traditionally prepared by extracting grated mature coconut flesh with water. Coconut milk used in cooking should not be assumed to have the same composition as diluted coconut beverages sold as dairy alternatives.
Coconut milk is a rich, opaque liquid extracted from the grated flesh of mature coconuts (Cocos nucifera). It is distinct from coconut water, which is the clear liquid found inside young, green coconuts — coconut milk is produced by pressing or squeezing grated coconut flesh, producing a cream-white liquid rich in fat and flavour. Coconut milk has been a cornerstone ingredient in the cuisines of South and Southeast Asia, the Pacific Islands, the Caribbean, and parts of Latin America and East Africa for thousands of years.
Traditionally, coconut milk is made by grating the white flesh of a mature coconut, mixing it with warm water, and squeezing the mixture through cloth to extract the liquid. The first pressing produces thick coconut milk or coconut cream, which is rich and highly concentrated. A second pressing with more water produces thin coconut milk, which is lighter and used in soups and curries where a less rich texture is desired. Canned coconut milk sold commercially typically contains a blend of coconut cream and water, with varying fat percentages.
Coconut milk is also produced and consumed as a dairy-free beverage — sold in cartons as a drinking milk. This product is considerably more diluted than canned cooking coconut milk and is typically fortified with calcium and vitamins. The cooking coconut milk found in cans (typically 17–24% fat) and the drinking coconut milk found in cartons (typically 1–4% fat) are quite different products despite sharing a name.
Nutritional content varies significantly between canned cooking coconut milk and carton drinking coconut milk. For canned full-fat coconut milk (240ml):
Canned full-fat coconut milk is very high in saturated fat, predominantly lauric acid (C12) — a medium-chain fatty acid that is absorbed more rapidly than long-chain fats. Lauric acid is technically classified as a medium-chain triglyceride, but it is metabolised somewhat differently from the C8 and C10 fatty acids used in commercial MCT oil products, which are the focus of most MCT research. Coconut milk contains no lactose, cholesterol, or dairy proteins, making it suitable for vegans and people with dairy allergies. Carton drinking coconut milk is much lower in fat and calories than canned versions.
In South and Southeast Asian cuisines, canned coconut milk is a fundamental cooking ingredient — used in Thai curries, Malaysian laksa, Indonesian rendang, Indian dal and korma, and Sri Lankan fish curry. It provides richness, creaminess, and a distinctive tropical sweetness. In the Pacific Islands and Caribbean, coconut milk is used in rice dishes (such as Jamaican rice and peas), desserts, and drinks. As a drinking milk, diluted coconut milk is used in coffee, smoothies, and cereal.