Coconut Milk Beverage earns a 'Good' FoodScore of 64/100, primarily due to its minimal processing and significant fortification with key micronutrients like Vitamin B12 and Calcium.
This beverage is minimally processed, classified as NOVA 1, making it a whole food option.
A 100g serving provides 52% of the Daily Value for Vitamin B12, a substantial amount.
It contributes 14% of the Daily Value for Calcium per 100g, supporting bone health.
With only 31 calories and 2.08g of total fat per 100g, it's a relatively low-calorie choice.
It contains no added sugar or fiber, which is important to note for dietary planning.
Scores +19 points above the beverage category average (45/100 across 71 foods).
Fiber
0g
0% of Daily Value
Protein
0.21g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
19mg
1% of Daily Value
+
What it brings to the table
Micronutrients (Calcium, Vitamin B12)+4
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 64
Coconut Milk Beverage achieves a 'Good' FoodScore of 64/100, reflecting its nutritional profile and minimal processing. A significant bonus of +10 points is awarded because it is a NOVA 1 food, meaning it is unprocessed or minimally processed, aligning with dietary guidelines that emphasize whole foods. Furthermore, it receives a +4 bonus for its micronutrient content, specifically its fortification with Calcium and Vitamin B12. A 100g serving provides 14% of the Daily Value for Calcium and an impressive 52% of the Daily Value for Vitamin B12, both essential nutrients often lacking in plant-based diets. While it contains 2.08g of saturated fat per 100g, this amount does not incur a penalty at this serving size. The beverage contains no fiber or protein in significant amounts, which means it doesn't earn bonuses in those categories. Its low calorie count (31 calories per 100g) and absence of added sugar are positive attributes. To achieve a higher score, the beverage would need to naturally contain or be fortified with more diverse micronutrients or provide a source of fiber.
Health benefits
What the nutrients in coconut milk beverage actually do for you, grounded in established dietary science.
Supports Bone Health
Coconut Milk Beverage can contribute to bone health due to its fortification with calcium. Calcium is a crucial mineral for building and maintaining strong bones and teeth throughout life. A 100g serving provides 188mg of calcium, which is 14% of the Daily Value, making it a useful dairy-free option for increasing calcium intake. Regular consumption, especially as part of a balanced diet, can help meet daily calcium requirements. However, it's important to ensure overall dietary calcium intake is sufficient from various sources.
Boosts Vitamin B12 Intake
This beverage is an excellent source of Vitamin B12, which is vital for nerve function and the production of red blood cells. Vitamin B12 is primarily found in animal products, making fortified plant-based alternatives important for individuals following vegetarian or vegan diets. A 100g serving delivers 52% of the Daily Value for Vitamin B12, significantly contributing to daily needs. Adequate B12 intake supports energy metabolism and can help prevent deficiency-related fatigue. While beneficial, it should be part of a varied diet that also provides other essential nutrients.
Contributes to Vitamin A Intake
Coconut Milk Beverage is fortified with Vitamin A, an essential nutrient for vision, immune function, and cell growth. Vitamin A plays a critical role in maintaining healthy eyesight, particularly in low light, and supports the integrity of skin and mucous membranes. A 100g serving provides 7% of the Daily Value for Vitamin A. While not a primary source, it can contribute to your overall daily intake, especially when consumed regularly. It's important to remember that a diverse diet is key for meeting all vitamin A requirements.
Minimally Processed Food Choice
As a NOVA class 1 food, Coconut Milk Beverage is considered unprocessed or minimally processed. This classification indicates that it has undergone little to no alteration from its natural state, or only simple processes like pressing or filtering. Choosing minimally processed foods aligns with dietary guidelines that advocate for diets rich in whole foods, which are generally associated with better health outcomes. Such foods typically retain more of their natural nutrients and are free from added sugars, unhealthy fats, and artificial ingredients often found in ultra-processed products. This makes it a suitable base for various recipes without contributing to the intake of highly refined components.
Coconut Milk Beverage earns a 'Good' FoodScore of 64/100, primarily due to its minimal processing and significant fortification with key micronutrients like Vitamin B12 and Calcium.
How to eat it
Coconut Milk Beverage is a versatile plant-based liquid often used as a dairy milk alternative in the US diet. It's commonly enjoyed in cereals, coffee, smoothies, and as an ingredient in both sweet and savory cooking. Its mild flavor and creamy texture make it a popular choice for those seeking a lactose-free option or a different taste profile. Portion sizes typically range from 1/2 cup to 1 cup, depending on the application.
Use it as a dairy-free base for smoothies, blending with fruits and a source of protein for a balanced meal or snack.
Incorporate into oatmeal or overnight oats for a creamy texture and a hint of coconut flavor.
Substitute for regular milk in recipes like curries, soups, or baked goods to add a subtle tropical note.
Store opened containers in the refrigerator and consume within 7-10 days to ensure freshness and safety.
Things to keep in mind
For most healthy adults, Coconut Milk Beverage is generally safe for consumption in typical serving sizes. Individuals with a tree nut allergy (specifically coconut) should avoid this product, as it can trigger allergic reactions. While it contains saturated fat, the amount per 100g is relatively low; however, those monitoring their saturated fat intake should consider overall dietary context. It is naturally low in protein and fiber, so it should be paired with other foods to ensure a nutritionally complete meal or snack. There are no widely documented significant drug interactions or specific concerns for pregnant individuals or those with kidney disease at normal consumption levels.
Coconut Milk Beverage can be a healthy part of a balanced diet, especially if fortified. It's minimally processed (NOVA 1) and often a good source of added calcium and Vitamin B12, providing 14% and 52% DV respectively per 100g. It is low in calories (31 per 100g) and contains no added sugar. However, it is low in protein and fiber, so it should be combined with other nutrient-dense foods.
Is Coconut Milk Beverage good for weight loss?
Due to its low calorie count (31 calories per 100g), Coconut Milk Beverage can be a suitable option for those managing their weight. Substituting higher-calorie beverages with this can help reduce overall caloric intake. However, it is not a significant source of protein or fiber, which are nutrients known to promote satiety. For weight loss, focus on overall dietary balance and portion control.
Is Coconut Milk Beverage ultra-processed?
No, Coconut Milk Beverage is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it has undergone minimal alteration from its natural state, aligning with dietary recommendations to prioritize whole and minimally processed foods. It does not contain the additives, preservatives, or high levels of sugar, salt, and unhealthy fats typically found in ultra-processed foods.
How should I store Coconut Milk Beverage?
Unopened cartons of Coconut Milk Beverage can be stored in a cool, dry pantry until the 'best by' date. Once opened, it must be refrigerated promptly and consumed within 7 to 10 days to maintain freshness and prevent spoilage. Always check the packaging for specific storage instructions.
What are good alternatives to Coconut Milk Beverage?
Good alternatives depend on your dietary needs and preferences. For a similar creamy texture, almond milk or oat milk are popular choices. If you need higher protein, soy milk is a good option. For those seeking different micronutrient profiles, many plant-based milks are fortified with calcium, Vitamin D, and B12. Always check nutrition labels for specific nutrient content and added sugars.
Does Coconut Milk Beverage contain added sugar?
The Coconut Milk Beverage analyzed contains 0g of added sugar per 100g serving. This makes it a good choice for individuals looking to reduce their intake of added sugars, which is a key recommendation in dietary guidelines. Always check the product label, as some brands or flavored varieties may contain added sugars.