How Much Calcium In Coconut Milk


A lot of people ask me, “How much calcium in coconut milk?” Coconut milk as a beverage is becoming more and more popular. Its flavorful taste and its creamy texture add special attraction to coffee, cocoa and even soups. At the same time its high nutritional value makes it very nutritious for both children and adults.

Are you confused about how much calcium is in coconut milk? If you are, that’s OK because you aren’t alone. There are a lot of myths and misconceptions when it comes to this popular non dairy milk option. In this article, I’m going to set the record straight by discussing its nutrition value, as well as its possible uses as a dairy or nondairy substitute.

How Much Calcium In Coconut Milk

Calcium is an essential nutrient—it builds strong bones and teeth, and goes beyond that. It helps maintain healthy blood vessels, regulate blood pressure and prevent insulin resistance (which can lead to Type 2 diabetes). Adults should consume about 1,000 mg of calcium per day.

What do you do when you can’t or don’t want to drink a glass of milk? There are lots of healthy, non-dairy ways to meet your calcium needs.

Coconut milk with broken coconut on white table

Other Varieties of Milk:

  • Coconut milk. This beverage does not naturally contain calcium, vitamin A, or vitamin D. However, it can be fortified with these nutrients.
  • Soy milk. This is a great option for people who are lactose intolerant. It also contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with cinnamon.
  • Almond milk. Many brands of almond milk are supplemented with calcium and vitamin D.

Calcium in Food Sources: 

  • Oranges. Long renowned for their high concentration of vitamin C and immune system’s best friend, antioxidants, oranges happen to be pretty high in calcium too. Just one large orange has 74 mg of calcium. What about orange juice? Orange juice does have calcium but less than an orange and it’s much higher in calories, so stick with the real thing.  However, you can get fortified orange juice with about 300 mg of calcium.
  • Green Things. Collard greens, kale and broccoli all serve up hefty amounts of calcium—268, 101 and 43 mg per cup respectively—but they also come equipped with high doses of other important vitamins too. Collard greens have more than three days of your daily required intake of vitamin A; broccoli contains more vitamin C than an orange; and kale, currently the world’s trendiest superfood, packs a full day’s worth of vitamin C into its leafy greens.
  • Fish. Salmon and sardines are a great way to meet your daily required intake of calcium and protein. Wild salmon can put a pretty big dent in a monthly grocery budget though. Canned salmon and sardines are affordable and can provide upwards of 230 to 300 mg of calcium per serving. As if that weren’t enough, both also are a great source of vitamin D, which is pretty difficult to get through food since it is known as the “sunshine” vitamin. 
  • Nuts. Sure, almonds are high in fat, but, it is the good kind, the heart-healthy kind. Plus, they are packed with 75 mg of calcium per ounce, which is about 20 whole almonds. So enjoy them in moderation.
  • Tofu. Everyone knows tofu is packed with protein, but did you know that it’s a great source of calcium too? In fact, just half a cup of tofu contains more calcium than one glass of skim milk.
  • Beans. Dried beans and peas range from 50 to 100 mg calcium in ½ cup serving.  They also provide good sources of fiber and protein. Soybeans have 130 mg in ½ cup serving. 

Coconut Milk Nutrition

Fresh coconut is very nutritious. Rich in trace minerals including manganese, copper, and selenium, it also contains modest amounts of calcium, iron, potassium, Vitamin C, Vitamin B6, thiamin and folate. Coconut is unusually high in healthy, medium-chain fatty acids like lauric acid (found otherwise only in human breast milk) and caprylic acid (a potent natural antiviral and antifungal).

Homemade coconut milk made from fresh coconuts is far richer in vitamins, food enzymes and nutrients than coconut milk from a can or box. In fact, unlike store-bought coconut milk, fresh coconut milk contains vitamin C and is rich in thiamin, niacin, vitamin B6, folate and panthothenic acid, too.

Not only is it great for every conceivable use in the kitchen, but coconut milk is even pretty healthy for your body as well. It has a ridiculous amount of nutrients that are so good for you.

For starters, it has a whopping 5 grams of fiber per cup, and that’s something I know the vast majority of people need more of in their diets.

This lactose-free dairy substitute is also high in vitamins C, E, B1, B3, B5, and B6. Vitamins C and E both give your immune system a boost, and vitamin E is also really good for the health of your skin. B vitamins are all essential for providing energy.

Additionally, there are pretty high levels of some essential minerals: magnesium (helps to regulate the heart’s rhythm and nerve cells’ function), potassium (helps repair tissues in the heart, kidney, brains, and muscles), phosphorus (keeps your bones and teeth healthy and strong), and iron (necessary for red blood cells and carrying oxygen through the body).

The health effect and use of coconut milk |

There are only two slight drawbacks for using coconut milk regularly that I can find. First, if you have high cholesterol, this may not be the best choice for you. Coconut milk has been shown to raise good cholesterol levels, but it also may raise bad cholesterol levels as well.

Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree.

The milk has a thick consistency and a rich, creamy texture.

Thai and other Southeast Asian cuisines commonly include this milk. It’s also popular in Hawaii, India and certain South American and Caribbean countries.

Coconut milk should not be confused with coconut water, which is found naturally in immature green coconuts.

Unlike coconut water, the milk does not occur naturally. Instead, solid coconut flesh is mixed with water to make coconut milk, which is about 50% water.

By contrast, coconut water is about 94% water. It contains much less fat and far fewer nutrients than coconut milk.

Coconut milk is classified as either thick or thin based on consistency and how much it’s processed.

  • Thick: Solid coconut flesh is finely grated and either boiled or simmered in water. The mixture is then strained through cheesecloth to produce thick coconut milk.
  • Thin: After making thick coconut milk, the grated coconut remaining in the cheesecloth is simmered in water. The straining process is then repeated to produce thin milk.

In traditional cuisines, thick coconut milk is used in desserts and thick sauces. Thin milk is used in soups and thin sauces.

Most canned coconut milk contains a combination of thin and thick milk. It’s also very easy to make your own coconut milk at home, adjusting the thickness to your liking.

Native Forest Organic Classic Coconut Milk

Also, sadly, all the coconut milk in the cartons has nasty additives, like carrageenan (which has been shown to cause cancer in animals). The only other commercial alternative is to buy it in the can, but unfortunately, the vast majority of cans are still made using BPA (bisphenol A), which has been linked to reproductive disorders, heart disease, decreased brain function, etc.

Coconut milk is a creamy, rich liquid made from the meat of mature coconuts and it’s a nice alternative to dairy because it is easy to digest, simple to make and contains an abundance of nutrients. You can drink it plain, use it for cooking or blend it with smoothies to benefit from its nutritional value. Side Note: The healthiest choice is always to opt for the no sugar added versions. Here are some more reasons to make the switch:

  • Dairy and Soy Alternative: Those who need to stay away from dairy and soy because of allergies and sensitivities often find that they can digest coconut milk without a problem. The good news is that it can be substituted in baking and cooking as well!

  • Plant-Based Fats: The fat in coconut milk is coconut oil, which is slightly different than saturated fats that come from animals. These plant-based fats are medium chain fatty acids, which don’t degrade in the body the way animal fats do. Instead of adversely affecting cholesterol levels, they actually lead to an increase of HDL – or good – cholesterol levels.
  • Calming Effect: Coconut milk contains 89 milligrams of magnesium per cup, which makes it a rich source of a mineral that helps to calm the nerves and maintain normal blood pressure. So coconut milk makes you relax!
  • Build Strong Bones: Coconut milk is not a good source of calcium. It contains just over 38 milligrams of calcium per cup compared to regular milk’s 300 milligrams in the same serving size. It is, however, rich in phosphorous. With 240 milligrams of phosphorus per cup, coconut milk still contributes to strong bones!
  • Fight Infection: Coconut milk contains a fatty acid called lauric acid- which converts to monolaurin in the body, which is a compound that has antiviral and antibacterial properties. For this reason, coconut milk consumption helps fight infections and viruses.
  • Maintain Blood Sugar Levels: Coconut water (found in coconut milk) is a source of manganese, which is vital for regulating blood sugar levels. One of manganese’s most important functions is to help metabolize glucose in the human body. Manganese is also essential for metabolism function, treating inflammation, preventing osteoporosis, alleviating PMS in women, aiding vitamin absorption and maintaining the health of the digestive tract.
  • Lower Cholesterol: Coconut milk raises cholesterol levels, but its lauric acid boosts HDL (good) cholesterol, which improves the HDL-LDL (bad) cholesterol ratio. The fats in coconut milk are also easier for the body to break down and metabolize and contain healthy fats including omega 6 essential fatty acids.

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