Nutrients in 7 ounces of Coconut Milk

Raw Coconut Milk.

raw fresh

Macros Ratio

Protein Fat Carbs

87%

7 oz ▼

Macro Nutrients

Coconut Milk

Energy456 kcal

15.7%

Raw Coconut Milk has 456.42695 kcal of Energy per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat47.3 g

48.8%

Raw Coconut Milk has 47.3096456 g of Fat per 7 ounces, which is 48.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat42 g

131%

Raw Coconut Milk has 41.9515901 g of Saturated Fat per 7 ounces, which is 131% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Coconut Milk has 0 g of Omega 3 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.05%

Raw Coconut Milk has 0.517945365 g of Omega 6 per 7 ounces, which is 3.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Coconut Milk has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11 g

8.46%

Raw Coconut Milk has 10.9939361 g of Carbohydrate per 7 ounces, which is 8.46% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.63 g

9.14%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Coconut Milk has 6.6281131 g of Sugars per 7 ounces, which is 9.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber4.37 g

11.5%

Raw Coconut Milk has 4.365823 g of Fiber per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.54 g

8.1%

Raw Coconut Milk has 4.54442485 g of Protein per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut Milk

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Coconut Milk has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.052 mg

4.3%

Thiamine

Raw Coconut Milk has 0.05159609 mg of Vitamin B1 per 7 ounces, which is 4.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20 mg

Riboflavin

Raw Coconut Milk has 0 mg of Vitamin B2 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.43%

Niacin, nicotinic acid, niacinamide

Raw Coconut Milk has 1.5081934 mg of Vitamin B3 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg

7.26%

Pantothenic acid

Raw Coconut Milk has 0.363157095 mg of Vitamin B5 per 7 ounces, which is 7.26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.065 mg

5.04%

Pyridoxine

Raw Coconut Milk has 0.065487345 mg of Vitamin B6 per 7 ounces, which is 5.04% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.8 μg

7.94%

Folates and Folic Acid

Raw Coconut Milk has 31.75144 μg of Vitamin B9 per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Coconut Milk has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.56 mg

6.17%

Ascorbic acid

Raw Coconut Milk has 5.556502 mg of Vitamin C per 7 ounces, which is 6.17% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Coconut Milk has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.3 mg

Tocopherols and Tocotrienols

Raw Coconut Milk has 0.29766975 mg of Vitamin E per 7 ounces, which is 2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.2 μg

0.17%

Phytomenadione or phylloquinone

Raw Coconut Milk has 0.1984465 μg of Vitamin K per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Milk

Calcium31.8 mg

3.18%

Raw Coconut Milk has 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.7%

Raw Coconut Milk has 0.52786769 mg of Copper per 7 ounces, which is 58.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.25 mg

40.7%

Raw Coconut Milk has 3.2545226 mg of Iron per 7 ounces, which is 40.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium73.4 mg

17.5%

Raw Coconut Milk has 73.425205 mg of Magnesium per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

79%

Raw Coconut Milk has 1.81776994 mg of Manganese per 7 ounces, which is 79% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus198 mg

28.3%

Raw Coconut Milk has 198.4465 mg of Phosphorus per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium522 mg

15.4%

Raw Coconut Milk has 521.914295 mg of Potassium per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.3 μg

22.4%

Raw Coconut Milk has 12.303683 μg of Selenium per 7 ounces, which is 22.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium29.8 mg

Raw Coconut Milk has 29.766975 mg of Sodium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.33 mg

12%

Raw Coconut Milk has 1.32959155 mg of Zinc per 7 ounces, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water134 g

3.63%

Raw Coconut Milk has 134.1895233 g of Water per 7 ounces, which is 3.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Coconut Milk:

7 ounces of Coconut Milk has a good amount of Vitamin B3, Vitamin B5 and Vitamin B9.
It has some Vitamin B1, Vitamin B6 and Vitamin C.
While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 7 ounces of Raw Coconut Milk:

7 ounces of Coconut Milk is an excellent source of Copper, Iron, Manganese, Phosphorus and Selenium.
It has a good amount of Magnesium, Potassium and Zinc.
It also has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Raw Coconut Milk:

7 ounces of Coconut Milk has outstanding amounts of Saturated Fat.
It is an excellent source of Fat.
It also has a good amount of Carbohydrate, Sugars, Fiber and Protein.
This nut has some Omega 6.
It has no Omega 3.

Compare Raw Coconut Milk with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 7 ounces of Coconut Milk

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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