Thick or thin, coconut milk is a versatile ingredient for any meal of the day. Yep — breakfast, lunch, dinner, dessert, or snacks, this creamy, rich ingredient is a staple in Southeast Asian, Indian, and Hawaiian cuisines. It’s also the key behind that dreamy creaminess your favorite curries, desserts, and smoothies have.

But on top of palatable texture, there’s a nice punch of nutrition. One cup of coconut milk contains:

  • Calories: 552
  • Fat: 57 grams (g)
  • Protein: 6 g
  • Carbs: 13 g
  • Fiber: 5 g
  • Vitamin C: 6.7 milligrams (mg)
  • Folate: 38 mg
  • Iron: 4 mg
  • Magnesium: 89 mg
  • Potassium: 631 mg

Research shows coconut milk may:

  • reduce inflammation, according to mice studies
  • boost your immune system, according to a test tube study
  • decrease stomach ulcers, according to a rat study

The health benefits of coconut milk depend highly on the rest of your diet. Relying on it solely as a milk swap may not be the biggest benefit. However, if you’re looking for ways to incorporate more healthy fats, coconut milk is the way to go.

For recipe and meal inspiration, here are some amazing meals that caught our eye and have us blocking off a few hours to meal prep on the weekend.

Thai Pumpkin Laksa via @acpindonesia

Banana, Passion Fruit, Mango and Coconut Mylk Oatmeal via @thefitfabfoodie

Coconut Tomato Lentil Soup via @anniinaskitchen


Curry Laksa via @notquitenigella


Coconut Milk Shrimp Over Rice via @a_foodiesplate

Hawaiian Butter Mocha via @wildwildwhisk


Prawn Curry in a Creamy Coconut via @onewholesomemeal

‘Eggnog’ Spiced Latter via @megthepaleo

Thai Red Curry with Prawns via @like.mike.who


Coconut Oatmeal with Fruits via VanillaCrunnch

Overnight Oats with Coconut Milk via Whisk Affair

15-Minute Coconut Green Pasta via Simple Vegan Blog

Zucchini Noodles with Tomato and Coconut Broth via Healthy Nibbles