Start by choosing according to how you’ll use it: culinary coconut milk goes into a recipe, while coconut plant-based drink is meant to be drunk or poured over cereal. When comparing products in the same category as part of diabetes-conscious food shopping, the French National Health Insurance service recommends checking the nutritional information per 100 ml, then adjusting it to the amount you consume. Organic certification relates to how a product is made; it doesn’t replace this check.
Whether you’re making a curry, porridge or homemade dessert, the amount you use matters just as much as the figure given per 100 ml. Comparing the saturated fat content of the option you choose helps you understand its place in the recipe.
If organic certification and a short ingredients list guide your choice, check the organic label on the product you buy and read its ingredients. Some recipes combine coconut extract and water; others also contain guar gum.
A coconut plant-based drink serves a different purpose from culinary coconut milk. Before pouring it over cereal or drinking it, check its carbohydrate and sugar content, ingredients and, if it matters to you, whether it’s fortified with calcium.
Start by distinguishing culinary coconut milk from coconut plant-based drink. Then compare the nutritional information for products intended for the same use, taking into account how much you’ll use.
| Criteria | What to check | Who is it for? |
|---|---|---|
| Carbohydrates and sugars | The figures per 100 ml, then the amount you’ll actually use; check the ingredients list if you’re looking for a recipe with no added sugars. | If I add coconut milk to porridge, I want to be able to take the amount used into account alongside the other ingredients in the meal. Around 42% of consumers put carbohydrates and sugars at the top of their list of criteria. |
| Saturated fat and portion size | The fat and saturated fat figures per 100 ml, as well as how the total volume is divided between portions of the recipe. | For a sauce or curry, I want to keep the flavour and texture I’m looking for without losing sight of how much coconut milk is served. Portion size and saturated fat are the main priority for around 33% of consumers. |
| Organic certification and ingredients | The organic label on the product you buy, followed by the ingredients list and the percentage of coconut, if stated. | I’m mainly looking for organic certification and ingredients that suit my preference for a short recipe or one with a thickener. Around 25% of consumers prioritise these features. |
According to the French Ministry of Agriculture, organic certification follows a European production framework. On its own, it doesn’t tell you the nutritional values of coconut milk.
If organic certification is one of your buying criteria, check the label, then separately read the carbohydrate, sugar, fat and saturated fat figures on the packaging.
A drink designed to be consumed on its own may contain different ingredients from coconut milk intended for sauces. Carrefour’s listing for Alpro coconut drink mentions rice, for example; it doesn’t describe organic culinary coconut milk.
First choose the category that suits your recipe or breakfast, then compare labels within that category.
The proportion of coconut doesn’t tell you everything about the recipe or its nutritional values. The ingredients declared for KARA, Carrefour Bio and Bjorg products differ, including in whether they contain guar gum or maltodextrin.
Read the ingredients list and nutritional table for the specific product you’re considering.
The product listings for KARA and Valcom Bio coconut milk say to refrigerate after opening and use within three days. Always follow the instructions on the product you buy.
Before opening a carton or tin, check its instructions and plan recipes that will use up the remainder.
An opened carton or tin that you can’t use within the stated time may end up being thrown away.
Carrefour offers organic culinary coconut milk in a 330 ml carton and a 400 ml tin.
Auchan’s listing for KARA organic culinary coconut milk in a 20 cl carton says it’s suitable for sweet or savoury dishes.
Auchan describes Bjorg’s 20 cl organic coconut milk as a smooth option for sweet or savoury recipes.
The Alpro coconut plant-based drink listed by Carrefour is intended to be drunk or poured over cereal, rather than used as a replacement for a tin of culinary coconut milk.
These two products are intended for cooking, including sauces and breakfast dishes. If you’re looking for a drink instead, check the product category before comparing its ingredients.
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For recipes where you’re happy to use coconut milk containing guar gum.
Joybuy’s listing gives the following figures per 100 ml: 2.8 g of carbohydrates, 1.6 g of sugars, 17.4 g of fat and 16.1 g of saturated fat. Adjust these figures to the amount you use in your dish.
If organic certification influences your choice, check the label on the packaging you receive.
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The 200 ml size may suit you if you only need a small amount of coconut milk for a recipe.
To compare this product with other culinary coconut milks, check the carbohydrates, sugars, fat and saturated fat per 100 ml on the packaging. Also check the ingredients list and organic label if these are important to your choice.
No. Organic certification relates to a regulated method of production, not a specific sugar content. If you’re comparing coconut milks for your meals, check the carbohydrates and sugars per 100 ml, then adjust these figures to the amount you use.
Check the carbohydrates, sugars, fat and saturated fat, then take into account how much you’ll add to the recipe. The French National Health Insurance service recommends comparing nutritional information per 100 g or 100 ml and adjusting it to the amount consumed.
The two categories aren’t interchangeable by default: culinary coconut milk is intended for recipes, while coconut plant-based drink is made to be drunk. For porridge or cereal, first choose the type of product you need, then check the ingredients and nutritional values of the specific product.
Follow the instructions on the packaging you buy. The listings for the KARA and Valcom Bio products mentioned here say to refrigerate after opening and use within three days; don’t automatically apply this time limit to another product.