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What’s the difference between coconut milk vs coconut water? Here’s how to make sure you get the right ingredient for your recipe.
Coconut milk vs coconut water: what’s the difference? These two products come from the same raw material, but they’ve got an important distinction.
I’m a cookbook author and recipe developer who’s been working with these ingredients for years. Once you know the difference, you’ll know which you should drink, and which you should include in recipes. Here’s what to know about when to use them.
Coconut Milk Vs Coconut Water: Overview
What’s the difference between these coconut products? Here’s a breakdown:
What is coconut milk? Coconut milk is a milk extracted from the pulp of coconuts. It is very rich and has a high fat content. Coconut milk is a traditional ingredient used in Southeast Asian and East African cuisine, as well as Latin American and Caribbean foods. You can also buy coconut milk as a non-dairy beverage in a refrigerated carton, which is essentially canned coconut milk with added water (read more here).
What is coconut water? Coconut water is the water that comes from inside a coconut that’s not yet ripe. It’s marketed as a sports drink because it’s high in potassium and good for hydration.
Is Coconut Water Healthy?
Well, it’s not unhealthy! But claims you may have heard about it promoting weight loss or healing disease are just not evidence based. Coconut water is high in potassium, but it’s also high in sodium. Per Mayo Clinic, if you’re worried about hydration, stick with plain old water.
Can You Substitute One For The Other?
Did you buy coconut water instead of coconut milk, or vice versa? Sorry to break it to you, but they’re not the same! You cannot substitute one for the other. Why?
- Coconut milk is thicker and higher in calories than coconut water. Coconut water has 50 calories per cup, but coconut milk is rich and creamy with 500 calories per cup.
- Coconut water doesn’t provide the creamy texture needed for a recipe that calls for it. So you may want to run to the store, or review my substitutes below.
What To Use If You’re Out Of Coconut Milk
While you can’t substitute coconut water for coconut milk, here are a few things that do work as a substitute for coconut milk:
- Coconut cream + water: Mix canned coconut cream with a little water until it’s pourable and it works: go to Coconut Cream vs Coconut Milk for the ratio.
- Heavy cream or half-and-half: This can work in curries and soups if you’re not dairy-free, though of course you’ll lose the tropical flavor.
- Cashew cream: Blend soaked raw cashews with water until silky: here’s how to make cashew cream. It’s fantastic in vegan curries.
- Plain Greek yogurt: Stir it in off the heat at the end of cooking (so it doesn’t split).
Don’t throw out that coconut water: you can use it in my favorite Pineapple Mint Mocktail! Or, swap it in for part of the water when cooking rice for a subtly sweet side.
Recipes To Make With Coconut Milk
Coconut milk works as a non-dairy milk substitute (just don’t use too much of it!). It’s great in curries and smoothies. Here are some coconut milk recipes to try:
