Articles
Coconut Milks
Types of coconut milks
The flavour of coconut in food is currently very popular. There are increasing numbers of coconut products in the shops for use in curries and other dishes. Most people know that coconut cream is high in energy and fat. In particular, the level of saturated fat is high. Many companies are now producing more dilute versions of coconut cream to appeal to consumers seeking healthier alternatives. These are named light coconut cream, coconut milk and light coconut milk respectively, where the energy and fat content decrease progressively.
Assessment of coconut milks
We surveyed a range of coconut products in supermarkets in July 2003. A number of inconsistency and what appeared to be inaccuracies were found. We hope these will be corrected in the near future.
We have looked at and commented on their nutritional value per 100g as indicated by the nutrition label on the packages, and compared this with regular and reduced fat evaporated milk. The table below shows details of the energy and fat levels of a variety of these products. The evaporated milk products are listed first. Some of the data supplied was puzzling. For example, one coconut milk was stated as having more energy and fat than the coconut cream product of the same brand (Trident). With another brand (Thai Gourmet), the light cream and light milk were stated as having the same energy as each other but the fat content was different. This rather lowers confidence in the accuracy of the analyses of these largely imported products. For the most part, values given show the expected trend. Two of the products found (Thai Gourmet and Classic Asian) had the same composition as judged by the data on the labels. This suggests that they are the same product being marketed under two labels. The Classic Asian brand did not appear to have a light cream which is fortunate in view of the confusing data given for the equivalent Thai Gourmet product. All the coconut products are higher in fat than the reduced fat evaporated milk. If you want to use a genuine coconut milk then we recommend that you choose one of the products with lower energy and fat levels. A Taste of Thai is the best one at present. The generic brands seem to be reasonable choices too.
Overall, the reduced fat evaporated milk would be the best choice nutritionally.
Cooking with coconut milks
Some recipes call for boiling the coconut milk. However, when using a low fat product it will curdle if boiled. Instead, use a small quantity of stock as a liquid when boiling and add the coconut milk at the end, just before serving.
It is not necessary to use a whole tin for each recipe. Stick to the quantity recommended or experiment with lesser amounts. Any milk that is left can be satisfactorily frozen for use another day.
Light evaporated milk can be made into a satisfactory substitute for coconut milk by adding a few drops of coconut essence.
Energy and Fat content of 100g/100mL of Coconut Products
Brand |
Energy |
Fat |
Comment |
Carnation or Bear Brand (Nestle) Evaporated milk |
655/155 |
8.6/6.0 |
Moderate energy and fat |
Carnation Light & Creamy or Bear Brand (Nestle) Light evaporated milk |
400/95 |
1.6/1.1 |
Lowest in fat and second lowest in energy**** |
Ayam Cream |
1287/308 |
32.4/28 |
Very high in energy and fat |
Ayam Milk |
1037/248 |
26.4/22.7 |
Very high in energy and fat |
Ayam Light cream |
577/138 |
14.2/12.6 |
Moderate in energy and high in fat |
Ayam Light milk |
443/106 |
11.2/9.9 |
Moderate in energy and fat |
Trident Cream |
684/163 |
16.5/15.1 |
Moderate in energy and high in fat |
Trident Milk |
944/225 |
22.9/21.0 |
Very high in energy and fat - higher than the cream |
Trident Light cream |
608/145 |
14.6/13.4 |
High in energy and fat |
Trident Light milk |
575/137 |
11.9/10.9 |
Moderate in energy and fat |
Thai Gourmet Cream |
961/230 |
23/15 |
Very high in energy and fat |
Thai Gourmet Milk |
823/197 |
20/13 |
Very high in energy and fat |
Thai Gourmet Light cream |
618/148 |
21/15 |
Moderate in energy and high in fat |
Thai Gourmet Light milk |
618/148 |
15/10 |
Moderate in energy and fat |
Jeeny's Cream |
1248/298 |
28.5/24.5 |
Very high in energy and fat |
Jeeny's Milk |
990/240 |
24.05/22.65 |
Very high in energy and fat |
Jeeny's Light Cream |
611/146 |
13.32/10.66 |
Moderate in energy and fat |
Jeeny's Light milk |
540/130 |
12.15/11.40 |
Moderate in energy and fat |
Classic Asian
Cream (No light cream found) |
961/230 |
23/15 |
Very high in energy and fat |
Classic Asian Milk |
823/197 |
20/13 |
Very high in energy and fat |
Classic Asian Light milk |
618/148 |
15/10 |
Moderate in energy and fat |
Jefi Cream |
655/160 |
18.0/0.0 |
Moderate in energy and high in fat - unlikely to have no saturated fat |
Admiral Cream |
851/204 |
21.0/19.7 |
High in energy and very high in fat |
A Taste of Thai Light milk |
265/64 |
5.8/5.2 |
Coconut product lowest in energy and fat** |
Black and Gold Milk |
602/144 |
14/12.6 |
Moderate in energy and fat |
Home Brand Cream |
513/123 |
12.2/10.5 |
Moderate in energy and fat |
Farmland Cream |
614/147 |
14.6/9.8 |
Moderate in energy and fat |
Added to site on : Friday, 1 August 2003