If you are a cooking enthusiast who loves to experiment with international cuisines that use coconut milk, you would probably like to know the best brands of coconut milk available in the market today.
Picking the Right Coconut Milk
Before we delve into the top brands, let’s explore the health benefits associated with coconut milk. Extracted from the mature, white flesh of the coconut fruit, the milk is typically thick and creamy.
There is a lot of debate about the pros and cons of including coconut milk, coconut oil and fresh coconut in our diets; while many vouch for its health benefits, there are those who believe that excessive use of coconut products could cause weight gain and related issues, as is the case with all high-fat foods.
Coconut oil and coconut milk contain lauric acid, a type of medium-chain triglyceride (MCT), which unlike long-chain fatty acids tends to get used up as fuel for the body without getting stored as fat. Research also shows that coconut products might support a reduced appetite, promote weight loss and improve metabolism.
Best coconut milk brands
- Natural Value: With both regular and light versions, this brand is among the top rated coconut milk brands and comes in BPA-free cans.
- Light – 92 calories, 6 grams of fat, 2 grams of protein, 3 grams of sugar and 1 gram of fiber per half cup.
- Regular – 200 calories, 18 grams of fat, 2 grams of protein, 2 grams of sugar and 1 gram of fiber per half cup.
- Native Forest Organic: Both the regular and light versions are considered among the best. Sold in BPA-free cans, both varieties contain guar gum.
- Light – 45 calories, 4 grams of fat and less than 1 gram of sugar and protein per quarter cup.
- Regular milk – 140 calories, 15 grams of fat, 0 sugar and 1 gram of protein per one-third cup.
- Trader Joe’s Canned Coconut Milk: The light version is highly recommended and is sold in BPA-free cans.
- Light – 70 calories, 7 grams of fat, 1 gram of sugar and 1 gram of protein per quarter cup.
- Organic – 110 calories, 11 grams of fat and 1 gram each of sugar and protein per quarter cup.
- Coconut cream – 90 calories, 9 grams of fat, less than 1 gram of sugar, 1 gram of protein per 2 tablespoons.
- So Delicious: With four varieties to choose from, this brand offers coconut milk beverages sold in cartons.
- Unsweetened – 45 calories, less than 1 gram of sugar, 4.5 grams of fat and 0 fiber and protein per cup.
- Regular – 70 calories, 7 grams of sugar, 4.5 grams of fat, less than 1 gram of protein and 1 gram of fiber per cup.
- Chocolate milk – 90 calories, 15 grams of sugar, 2.5 grams of fat, 0 grams of protein and less than 1 gram of fiber per cup.
- Vanilla milk – 80 calories, 8 grams of sugar, 4.5 grams of fat, less than 1 gram of protein and 0 fiber per cup.
- Silk Coconut Milk: This brand offers three varieties to choose from:
- Original – 80 calories, 7 grams of sugar, 5 grams of fat and 0 protein per cup.
- Unsweetened – 45 calories, 4 grams of fat, less than 1 gram of sugar and 0 protein per cup.
- Vanilla milk – 90 calories, 9 grams of sugar, 5 grams of fat and 0 protein per cup.
Though these brands are very good on their own merit, buying coconut milk regularly can become expensive.
Here’s a DIY recipe to try at home:
- 2 cups water
- 0.5-1 cup dried (unsweetened) or freshly grated coconut
- Heat the water to just under boiling temperature.
- Add the shredded coconut and hot water to a blender.
- Blend the ingredients until they are well-combined and creamy.
- Strain the mixture through a strainer lined with a cheesecloth or through a towel and squeeze out all the liquid.
- Discard the residue and enjoy the fresh coconut milk immediately or refrigerate it to use for up to four days.
Flavor Options: Add vanilla extract, vanilla beans or cocoa powder for flavored versions of this healthy beverage.
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Spritzler, F. (2016, July 30). Coconut Milk Health Benefits and Uses. Retrieved October 5, 2018, from https://www.healthline.com/nutrition/coconut-milk
Wells, K., & Wells, K. W. (2018, May 08). Homemade Coconut Milk Recipe | Wellness Mama. Retrieved from https://wellnessmama.com/2447/homemade-coconut-milk/