Table of ContentsView AllTable of ContentsWhat Is Coconut Cream?NutritionCoconut Cream vs. Coconut MilkUsesWho Should Avoid It?
Table of ContentsView All
View All
Table of Contents
What Is Coconut Cream?
Nutrition
Coconut Cream vs. Coconut Milk
Uses
Who Should Avoid It?
Coconut cream is a thick, flavorful cream that comes from coconuts. It often serves as a dairy-free alternative in keto and vegan recipes. The rich-tasting cream adds texture to snacks and desserts. You can also use it in smoothies, soups, dips, or sauces.
Though coconut cream is low in carbs, it is also high in calories and saturated fat, so eating it in moderation is best.
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Coconut cream is a plant-based food made fromcoconut milk. It has a rich coconut flavor. You can buy coconut cream at the store or make it yourself. To prepare it, refrigerate coconut milk for a few hours and wait for the cream to rise to the top.Then, simply scrape the thick cream layer off.
Coconut-based products, like coconut cream, serve as ingredients in many dishes in the Pacific and Asian regions. More than 90% of the world’s totalcoconutsare cultivated in Indonesia, the Philippines, India, Sri Lanka, and Thailand.
A half-cup (100 grams) of coconut cream contains the following:
Potassium in Coconut CreamCoconut cream containspotassium, a nutrient important for balancing fluid levels in your body, keeping blood pressure levels in check, and helping your heart pump blood throughout your body.
Potassium in Coconut Cream
Coconut cream containspotassium, a nutrient important for balancing fluid levels in your body, keeping blood pressure levels in check, and helping your heart pump blood throughout your body.
Coconut milk and coconut cream are similar but not the same.
Coconut milk is made from grated coconut meat. It is extracted from the meat after pressing or squeezing it, with or without adding water.
Coconut milk typically contains less fat and fewer calories than coconut cream.
Coconut Cream vs. Cream of Coconut and Coconut WaterCoconut cream is different than cream of coconut, which is a syrup made of coconut milk and sugar.Coconut wateris made from the clear fluid inside coconuts. It’s much thinner in consistency than coconut cream and contains fewer calories.
Coconut Cream vs. Cream of Coconut and Coconut Water
Coconut cream is different than cream of coconut, which is a syrup made of coconut milk and sugar.Coconut wateris made from the clear fluid inside coconuts. It’s much thinner in consistency than coconut cream and contains fewer calories.
Coconut Cream Uses
Coconut cream can serve as an ingredient in a variety of recipes.
A Word From VerywellCoconut cream may be a great alternative for those seeking a thicker and richer dairy-free or vegan option for creamers, ice creams, yogurts, and more. When eaten in moderation, coconuts have been shown to have anti-inflammatory properties.—JONATHAN PURTELL, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Coconut cream may be a great alternative for those seeking a thicker and richer dairy-free or vegan option for creamers, ice creams, yogurts, and more. When eaten in moderation, coconuts have been shown to have anti-inflammatory properties.—JONATHAN PURTELL, RDN, MEDICAL EXPERT BOARD
Coconut cream may be a great alternative for those seeking a thicker and richer dairy-free or vegan option for creamers, ice creams, yogurts, and more. When eaten in moderation, coconuts have been shown to have anti-inflammatory properties.
—JONATHAN PURTELL, RDN, MEDICAL EXPERT BOARD
Improves Taste and Texture of Dishes
Coconut cream can enhance many dishes' taste, consistency, and texture. It’s often added to thicken and boost the flavor of soups, sauces, casseroles, and curry recipes. The cream can also be used in desserts, like pies, puddings, cakes, cookies, tarts, frostings, or smoothies. Additionally, coconut cream is common in cocktail drinks, such as piña coladas or coquito.
Vegan Dairy Substitute
Because coconut cream is plant-based, many people who follow avegan dietuse it as adairy substitute.Coconut cream is a possible alternative to milk, yogurt, butter, or cream. You can use coconut cream to make vegan-free sauces, soups, curries, cakes, whipped cream, and more.
Keto-Friendly
Coconut cream is low in carbs and fat, making it a good option for people following aketogenic diet. A half-cup of the cream contains only about 3 g of carbs.Coconut cream is an especially popular ingredient in keto-friendly desserts because it adds flavor without sugar.
Buying Coconut CreamNot all coconut cream products are the same. Some contain added sugars and are highly processed. Look for unprocessed creams with few additives and unsweetened.
Buying Coconut Cream
Not all coconut cream products are the same. Some contain added sugars and are highly processed. Look for unprocessed creams with few additives and unsweetened.
Potential Downsides and Who Should Avoid Coconut Cream
There are some caveats regarding coconut cream. Not everyone should eat it, and you may want to be careful about how much you consume.
High in Saturated Fat
Coconut cream ishigh in saturated fat, which can harm your health. Studies show too much saturated fat can cause cholesterol to build up in your arteries. This can raise yourcholesterol levels, which increases your risk for heart disease and stroke.
However, some research suggests that the type of saturated fats in coconuts, called medium-chain fatty acids, are absorbed differently in the body. These medium-chain fatty acids may offer health benefits, such as improved cognitive function. They also appear to have a more positive effect on cholesterol levels.
Calorie Content
Coconut cream contains a lot of calories per serving. One half-cup has 222 calories.If you consume too much coconut cream without adjusting your diet in other ways, you may gain weight. You might want to limit the amount of coconut cream in your diet if you’re trying to lose weight.
Nut Allergies
Though rare, some people are allergic to coconuts. If you have acoconut allergy, you should avoid coconut cream.Additionally, you may want to be cautious if you are allergic to other nuts. That’s because some facilities that make coconut milk also manufacture tree nuts.
Is Coconut a Low-FODMAP Food?
Summary
Coconut cream is a rich cream that can be added to various recipes. It’s both keto- and vegan-friendly. It also adds taste and texture to many dishes, such as soups, sauces, and casseroles. But you should be careful not to consume too much coconut cream because it’s high in calories and saturated fat. The bottom line: Moderation is key if you want to enjoy this tasty food.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Patil U, Benjakul S.Coconut milk and coconut oil: their manufacture associated with protein functionality.Journal of Food Science. 2018;83(8):2019-2027. doi:10.1111/1750-3841.14223U.S. Department of Agriculture.Coconut cream.American Heart Association.How potassium can help control high blood pressure.U.S. Department of Agriculture.Coconut milk.Go Dairy Free.How to substitute cream.MedlinePlus.Facts about saturated fats.Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.J Cardiovasc Dev Dis. 2020;7(4):59. doi:10.3390/jcdd7040059Australasian Society of Clinical Immunology and Allergy.Coconut allergy.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Patil U, Benjakul S.Coconut milk and coconut oil: their manufacture associated with protein functionality.Journal of Food Science. 2018;83(8):2019-2027. doi:10.1111/1750-3841.14223U.S. Department of Agriculture.Coconut cream.American Heart Association.How potassium can help control high blood pressure.U.S. Department of Agriculture.Coconut milk.Go Dairy Free.How to substitute cream.MedlinePlus.Facts about saturated fats.Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.J Cardiovasc Dev Dis. 2020;7(4):59. doi:10.3390/jcdd7040059Australasian Society of Clinical Immunology and Allergy.Coconut allergy.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Patil U, Benjakul S.Coconut milk and coconut oil: their manufacture associated with protein functionality.Journal of Food Science. 2018;83(8):2019-2027. doi:10.1111/1750-3841.14223U.S. Department of Agriculture.Coconut cream.American Heart Association.How potassium can help control high blood pressure.U.S. Department of Agriculture.Coconut milk.Go Dairy Free.How to substitute cream.MedlinePlus.Facts about saturated fats.Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.J Cardiovasc Dev Dis. 2020;7(4):59. doi:10.3390/jcdd7040059Australasian Society of Clinical Immunology and Allergy.Coconut allergy.
Patil U, Benjakul S.Coconut milk and coconut oil: their manufacture associated with protein functionality.Journal of Food Science. 2018;83(8):2019-2027. doi:10.1111/1750-3841.14223
U.S. Department of Agriculture.Coconut cream.
American Heart Association.How potassium can help control high blood pressure.
U.S. Department of Agriculture.Coconut milk.
Go Dairy Free.How to substitute cream.
MedlinePlus.Facts about saturated fats.
Hewlings S.Coconuts and health: different chain lengths of saturated fats require different consideration.J Cardiovasc Dev Dis. 2020;7(4):59. doi:10.3390/jcdd7040059
Australasian Society of Clinical Immunology and Allergy.Coconut allergy.
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