Coconut milk is a tasty, milky liquid extracted from the grated pulp of mature coconuts. The opacity and rich taste are due to its high oil content. Consistency may differ from canned or bottled. Coconut milk is a key ingredient used in many savory dishes and desserts in countries around the world.
Coconut milk is considered vegan. Coconut milk is sourced from the meat of a coconut, which is plant-based. Bottled coconut milk often contains gums and emulsifiers, but these do not contain animal products. The best vegan alternatives to coconut milk include Elmhurst Unsweetened Walnut Milk, Oatly Oat Milk, MALK Almond Milk, and Milkadamia Macadamia Milk.
This article discusses the origins of coconut milk and its varieties, and some interesting facts about coconut milk. Let’s dig in!
Contents
Origins of Coconut milk
Coconut milk is a super tasty liquid that comes from the meat of a coconut, not to be confused with coconut water which comes from the center of a young coconut. The meat is blended or grated with or without water; then, the liquid is extracted using cheesecloth. It can be very thick and creamy or thinner and more milk-like.
Coconut milk’s origins began in India and Southeast Asia. Eventually, carrying throughout the coastlines all over the Pacific Ocean successfully became a staple ingredient in all subtropical regions.
People further contributed to the spread of coconut milk across the Atlantic. Today coconut palms are grown widely across the subtropical zones around the world. For centuries, it has been one of the main ingredients in Southeast Asia, South Asia, the Caribbean, and Northern South America, and even for millennia in some places like India.
In many traditional dishes and beverages, coconut milk is the key ingredient used for ceremonial offerings. Out of all of the plant milk, coconut milk has one of the richest histories and traditional uses. In some countries where people do not consume cow’s milk, coconut milk is an excellent alternative.
When is coconut milk non-vegan?
Some brands that produce coconut milk, including a Thai brand called Chaokoh, force monkeys to do labor, including picking coconuts on farms. A PETA investigation revealed that monkeys are chained by the neck, locked into cramped cages, and forced to climb up and down trees, collecting upwards of 1,000 coconuts per day.
Although animal products are not be used to produce coconut milk, animal labor and inhumane and unfair treatment of animals to make a food product does make it non-vegan.
Here’s the good news! If you’re looking for a coconut brand that does not include monkey labor, then you may want to look for ones produced outside of Thailand. Coconut milk brands from Brazil, Colombia, Hawaii, India, and the Philippines all harvest coconuts without monkeys or any animal labor. So look for brands made in these regions or that explicitly mention not using monkey labor.
Varieties of Coconut Milk
Coconut milk can be found in canned, bottled, or carton variations. Often the variety you choose will be dependent upon what you plan to make. Canned coconut milk often includes fewer ingredients than bottled or carton coconut milk.
The main ingredients in canned coconut milk include organic coconut, water, and organic guar gum. Alternatively, in carton coconut milk, you’ll find a bit more ingredients like filtered water, coconut cream, cane sugar, vitamin and mineral blend, plus more. Let’s take a look at some popular coconut milk varieties found at many grocery stores.
Califia Farm Go Coconuts-Coconut milk & Coconut Water Blend
A signature plant-powered blend of coconut milk and coconut water is super hydrating and light. No added sugar, an excellent choice for smoothies, sauces, and other recipes.
Ingredients:
- Coconut Milk (Water, Coconut Cream)
- Coconut Water
- Calcium Carbonate
- Sunflower Lecithin
- Sea Salt
- Locust Bean Gum
- Gellan Gum
- Potassium Citrate
Nutrition Information (per 8 oz.):
- Calories 45
- Total Fat 4g
- Saturated Fat 3.5g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 180mg
- Total Carbohydrate 2g
- Dietary Fiber 0g
- Total Sugars 1g
- Includes 0g Added Sugars
- Protein 0g
- Calcium 472mg
- Potassium 72mg
- Iron 1mg
So Delicious Unsweetened Vanilla Coconut Milk
This carton of coconut milk is made with vanilla and creamy organic coconut milk and no added sugars. This is a great dairy-free and flavorful option for smoothies or cereal.
Ingredients:
- Organic Coconut Milk (Filtered Water, Organic Coconut Cream)
- Organic Guar Gum
- Vitamin and Mineral Blend (Calcium Phosphate, Magnesium Phosphate, Calcium Carbonate
- L-Selenomethionine (Selenium)
- Vitamin A Acetate
- Vitamin D2
- Zinc Oxide
- Vitamin B12
- Natural Flavors
- Xanthan Gum
Nutrition Information (per 1 cup, 240 mL):
- Calories 50
- Total Fat 4.5g
- Saturated Fat 4g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 10mg
- Total Carbohydrate 2g
- Dietary Fiber 1g
- Total Sugars 0g
- Includes 0g Added Sugars
- Protein 0g
- Calcium 130mg
- Potassium 40mg
- Iron 0.2mg
- Magnesium 35mg
- Zinc 0.8mg
- Selenium 7mcg
- Vitamin D 2.5mcg
- Potassium 40mg
- Vitamin D 2.5mcg
- Vitamin A 140mcg
- Vitamin B12 3mcg
Thai Kitchen Organic Unsweetened Coconut Milk
Made from organic pressed, ripe coconut meat. Its versatility makes it a great way to add delicate flavor and rich texture to curries, sauces, smoothies, beverages, and other recipes.
Ingredients:
- Organic Coconut
- Water
- Organic Guar Gum
Nutrition Information (per ⅓ cup, 80 mL):
- Calories 120
- Total Fat 12g
- Saturated Fat 11g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 30mg
- Total Carbohydrate 2g
- Dietary Fiber 0g
- Total Sugars 1g
- Includes 0g Added Sugars
- Protein <1g
Trader Joe’s Organic Coconut Milk
Trader Joe’s is known for its quality and unique grocery items. Most of the brands sold in store are produced under their own label. This Trader Joe’s coconut milk contains minimal and straightforward ingredients and offers excellent versatility in its uses.
Ingredients:
- Organic Coconut Milk (Filtered Water, Organic Coconut Extracts, 48%)
Nutrition Information (per ¼ cup, 65 ml):
- Calories 110
- Total Fat 11g
- Saturated Fat 11g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 10mg
- Total Carbohydrate 1g
- Dietary Fiber 0g
- Total Sugars 1g
- Includes 0g Added Sugars
- Protein 1g
Alternatives to Coconut Milk
MALK Unsweetened Almond Milk
MALK Almond Milk is made from freshly-shelled sprouted raw almonds. This whole-food plant milk is bursting with flavor and nutrients.
Ingredients:
- Organic Almonds
- Himalayan Salt
- Filtered Water
Nutrition Information (per 8 oz):
- Calories 100
- Total Fat 9g
- Saturated Fat 0.84g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 75mg
- Total Carbohydrate 2g
- Dietary Fiber 1g
- Total Sugars <1g
- Includes 0g Added Sugars
- Protein 4g
- Calcium 38.5mg
- Potassium 123mg
Elmhurst Unsweetened Walnut Milk
High in Omega 3s, Elmhurst Walnut Milk is a minimalist option to add into smoothies, iced coffee, or cereal. Made with two ingredients, this vegan and non-dairy milk alternative is simply nutrient-packed.
Ingredients:
- Filtered Water
- Walnuts
Nutrition Information (per 8 oz):
- Calories 120
- Total Fat 11g
- Saturated Fat 1g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 5mg
- Total Carbohydrate 1g
- Dietary Fiber 0g
- Total Sugars 0g
- Includes 0g Added Sugars
- Protein 3g
- Calcium 24mg
- Potassium 77mg
Oatly Original Oat milk
Oatly Oat milk is said to be used in the same way as cow’s milk. This alternative milk includes only 2% fat from rapeseed oil and oats, as well as no added sugars.
Ingredients:
- Oat Base (Water, Oats)
- Contains 2% or less of Low Erucic Acid Rapeseed Oil
- Dipotassium Phosphate
- Calcium Carbonate
- Tricalcium Phosphate
- Sea Salt
- Dicalcium Phosphate
- Riboflavin
- Vitamin A
- Vitamin D2
- Vitamin B12
Nutrition Information (per 1 cup, 240 ml):
- Calories 120
- Total Fat 5g
- Saturated Fat 0.5g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 100mg
- Total Carbohydrate 16g
- Dietary Fiber 2g
- Total Sugars 7g
- Includes 0g Added Sugars
- Protein 3g
- Calcium 350mg
- Potassium 390mg
Milkadamia Unsweetened Macadamia Milk
The unsweetened macadamia milk has a delicious, milky blend taste without any added sugar.
Ingredients:
- Macadamia Milk (Filtered Water, Macadamias)
- Calcium Phosphate
- Natural Flavors
- Pea Protein
- Sunflower Lecithin
- Locust Bean Gum
- Sea Salt
- Gellan Gum
- Vitamin D2
Nutrition Information (per 8 oz):
- Calories 40
- Total Fat 3.5g
- Saturated Fat 0.5g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 100mg
- Total Carbohydrate <1g
- Dietary Fiber <0g
- Total Sugars 0g
- Includes 0g Added Sugars
- Protein 1g
- Calcium 390mg
- Potassium 0mg
- Iron 0.1mg
- Vitamin D 5mcg
Final Thoughts
Coconut milk has a longstanding history of culinary and traditional use. Coconut milk comes in different varieties allowing for versatility in its usefulness in various recipes. From smoothies to curries and sauces, coconut milk is flexible and flavorful, providing a smooth consistency. The downside to coconut milk is high in saturated fat as coconuts have a high-fat content. If this is a concern for you, try out the other plant or nut milk alternatives, such as walnut or oat.
Related Questions
Where can I find coconut milk?
Coconut milk can be found at most grocery stores and international grocery stores, including Asian markets in various brands. When shopping for coconut milk, have in mind your intended use so that you can have a better idea of whether you want to purchase coconut milk canned or carton.
Does coconut milk taste like coconut?
Yes, because coconut milk is sourced directly from coconuts, it has a milder coconut flavor because it is diluted.
What is the best brand of coconut milk?
This is completely subjective and up to you and your taste buds. Two of my favorite brands of canned coconut milk are Trader Joe’s and Thai Kitchen. My favorite brand of coconut milk that comes in a carton is the So Delicious brand.
What is the difference between coconut milk and coconut cream?
Coconut cream is thicker than coconut milk. However, water can be added if desired to thin out the consistency.