{"data":{"name":"Coconut milk","slug":"coconut-milk","scientific_name":"N\/A","alternate_names":["Niyog","gata"],"category":{"name":"Fats and Oils","slug":"fats-and-oils"},"description":"Coconut milk is a creamy liquid made from grated coconut and water. In cooking, it\u2019s often used as a base for sauces and stews, and it mainly provides fat (including saturated fat) with a little fiber.","common_uses_philippines":["Bicol Express","Ginataang gulay","Chicken inasal with coconut milk sauce","Kare-kare (with coconut milk variation)","Ginataang isda","Seafood sinigang sa gata"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":343,"protein_g":5.5,"fat_g":34.8,"saturated_fat_g":30.86,"carbohydrates_g":1.9,"fiber_g":2.1,"sugars_g":null,"sodium_mg":18,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":15,"cholesterol_mg":0,"food_type_g":1,"iron_mg":1.6,"monounsaturated_fat_g":1.48,"phosphorus_mg":100,"polyunsaturated_fat_g":0.38,"retinol_activity_equivalent_ug":0,"total_ash_g":0.9,"unsaturated_fat_g":1.86,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.3,"vitamin_c_mg":0,"water_g":56.9},"serving_suggestions":[],"health_notes":{"summary":"Coconut milk can make meals more satisfying and flavorful, and it also adds a bit of fiber (from coconut) which can help with fullness and digestion. However, it\u2019s also high in total fat and especially saturated fat, so using large amounts often can make it easier to overdo calories. It\u2019s low in sodium and cholesterol, which is a plus. For everyday eating, it fits best when you use it as part of a balanced meal\u2014especially alongside vegetables, lean protein, and reasonable portions of rice or other carbs.","healthier_tips":["Use coconut milk as a flavoring or base, not the whole meal\u2014start with a smaller amount, then add more only if needed.","Pair it with non-starchy vegetables (e.g., kangkong, pechay, sitaw, talong) and leaner protein (fish, chicken, tofu) to balance the meal.","Watch the portion: for a typical 3-meals + 1\u20132 snacks day routine, keep coconut milk dishes to a reasonable serving and avoid having coconut milk in multiple meals\/snacks in the same day.","If you\u2019re cooking at home, consider mixing coconut milk with water or using a lighter version to reduce saturated fat and calories."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/coconut-milk?agent=true"}}}