What Is Coconut Cream? A Complete Guide to Benefits, Uses, and Nutrition

Coconut cream has become increasingly popular in kitchens across America, valued for its luxurious texture and versatile applications. Whether you’re following a plant-based diet, exploring keto-friendly options, or simply looking to add tropical flavor to your dishes, understanding coconut cream can open up a world of culinary possibilities.

This comprehensive guide will walk you through everything you need to know about coconut cream, from its nutritional profile to practical cooking applications, helping you make informed decisions about incorporating this ingredient into your diet.

Understanding Coconut Cream: The Basics

Coconut cream is a thick, rich product derived from mature coconuts. It’s created by extracting the fatty, concentrated portion from coconut milk, resulting in a dense, creamy substance with an unmistakable coconut flavor.

The production process is relatively straightforward. Manufacturers grate fresh coconut meat and mix it with water, then strain the mixture to create coconut milk. When this milk is left to settle or refrigerated, the cream naturally rises and separates from the liquid, forming a thick layer on top. This concentrated layer is what we call coconut cream.

You can easily find canned coconut cream in most grocery stores, typically located in the international foods aisle or near other alternative milk products. Alternatively, you can make your own at home by refrigerating a can of full-fat coconut milk overnight and scooping off the solidified cream that forms at the top.

Nutritional Breakdown of Coconut Cream

Understanding the nutritional composition of coconut cream is essential for incorporating it wisely into your diet. Here’s what you’ll find in a typical half-cup (approximately 90 grams) serving:

• Calories: Approximately 200
• Total Fat: 20 grams (predominantly saturated fat)
• Carbohydrates: 3 grams
• Protein: 2 grams
• Potassium: Around 5% of the recommended daily intake
• Iron: Small amounts
• Magnesium: Trace amounts

The most notable aspect of coconut cream’s nutritional profile is its high fat content, with saturated fat making up the majority. While this makes it energy-dense and satisfying, it also means portion control is important for most dietary patterns.

Coconut cream does provide some beneficial nutrients, particularly potassium, which supports healthy blood pressure regulation, proper muscle function, and nervous system health. The presence of medium-chain triglycerides (MCTs) in coconut cream is also worth noting, as these fats are metabolized differently than long-chain fatty acids.

Coconut Cream vs. Coconut Milk: Key Differences

Many people confuse coconut cream with coconut milk, and while they’re related, there are important distinctions between these two products:

Consistency and Texture

Coconut cream is significantly thicker and more concentrated than coconut milk. While coconut milk has a pourable consistency similar to dairy milk, coconut cream is dense and scoopable, resembling heavy dairy cream or soft butter when chilled.

Fat Content

Coconut cream contains a much higher percentage of fat compared to coconut milk. This higher fat concentration gives coconut cream its rich texture and makes it more calorie-dense per serving.

Culinary Applications

Due to their different consistencies, these products serve different purposes in cooking. Coconut milk works well in beverages, light curries, and soups, while coconut cream is better suited for rich sauces, desserts, whipped toppings, and dishes requiring a thicker texture.

Don’t Confuse with Cream of Coconut

It’s important to note that coconut cream is entirely different from “cream of coconut,” which is a sweetened product typically used in cocktails like piña coladas. Cream of coconut contains added sugar and has a syrupy consistency, making it unsuitable for savory dishes or as a substitute for unsweetened coconut cream.

Health Benefits of Coconut Cream

Dairy-Free and Vegan-Friendly

For individuals with lactose intolerance, dairy allergies, or those following a vegan lifestyle, coconut cream provides an excellent alternative to heavy cream and other dairy products. It offers similar richness and versatility without any animal-derived ingredients.

Suitable for Low-Carb Diets

With only 3 grams of carbohydrates per half-cup serving, coconut cream fits well into ketogenic and other low-carbohydrate dietary approaches. The high fat content can help those following these diets meet their macronutrient goals while adding flavor and satisfaction to meals.

Contains Beneficial MCTs

Coconut cream contains medium-chain triglycerides, a type of saturated fat that may be metabolized differently than other fats. Some research suggests MCTs may support energy production and metabolic function, though more studies are needed to fully understand these effects.

Source of Essential Minerals

While not a significant source of vitamins and minerals, coconut cream does provide potassium, which plays crucial roles in maintaining healthy blood pressure, supporting heart function, and ensuring proper nerve and muscle activity.

Creative Ways to Use Coconut Cream

In Sweet Dishes and Desserts

Coconut cream shines in dessert applications. You can use it to create:

• Whipped Cream Alternative: Chill coconut cream thoroughly, then whip it with a mixer until fluffy. Add vanilla extract and a natural sweetener like maple syrup or honey for a delicious dairy-free topping.
• Ice Cream Base: Coconut cream creates incredibly creamy dairy-free ice cream with rich texture.
• Puddings and Custards: The thick consistency makes it perfect for creating smooth, creamy desserts.
• Chocolate Mousse: Combine with melted dark chocolate for a decadent treat.
• Pie Fillings: Use in coconut cream pies or as a base for other cream pie varieties.

In Savory Dishes

Coconut cream isn’t just for sweets. It excels in savory applications too:

• Curries and Stews: Add richness and depth to Thai, Indian, or Caribbean-style curries.
• Pasta Sauces: Create creamy, dairy-free Alfredo-style sauces or add to tomato-based sauces for extra richness.
• Soups: Stir into pureed vegetable soups for added creaminess and flavor.
• Casseroles: Use as a binding agent to create creamy, satisfying casseroles.
• Mashed Potatoes: Substitute for butter and milk for a dairy-free version.

In Beverages

Coconut cream can elevate your drinks:

• Coffee Enhancer: Add a spoonful to coffee for a creamy, slightly sweet flavor without dairy.
• Smoothies: Boost the creaminess and calorie content of smoothies, perfect for post-workout recovery.
• Hot Chocolate: Create rich, dairy-free hot chocolate.
• Cocktails: Use in tropical drinks for authentic flavor and texture.

As a Cooking Ingredient

• Baking: Substitute for butter or oil in certain recipes, particularly in tropical-flavored baked goods.
• Frostings: Create dairy-free buttercream-style frostings.
• Salad Dressings: Blend with herbs, citrus, and seasonings for creamy dressings.

Potential Drawbacks and Considerations

High Saturated Fat Content

The primary concern with coconut cream is its high saturated fat content. Approximately 95% of the fat in coconut cream is saturated. While dietary guidelines have evolved and saturated fat isn’t viewed as negatively as it once was, major health organizations still recommend limiting saturated fat intake.

The American Heart Association suggests keeping saturated fat to no more than 5-6% of total daily calories. For someone consuming 2,000 calories per day, this means 11-13 grams of saturated fat daily. A quarter-cup of coconut cream can contain about 10 grams of saturated fat, representing a significant portion of this limit.

That said, the relationship between saturated fat and heart health is complex and continues to be studied. The source of saturated fat and overall dietary pattern matter. If you have cardiovascular concerns or a family history of heart disease, consult with a healthcare provider or registered dietitian about appropriate coconut cream consumption for your situation.

Calorie Density

With approximately 200 calories in just a half-cup serving, coconut cream is calorie-dense. While this can be beneficial for those needing to increase calorie intake or following high-fat diets, it’s a consideration for anyone monitoring calorie consumption for weight management.

If you’re using coconut cream regularly, be mindful of portion sizes and how it fits into your overall daily calorie goals. For lower-calorie alternatives in some recipes, consider using “lite” coconut milk, regular coconut milk, or other plant-based milk alternatives.

Potential Allergic Reactions

Although coconuts are technically classified as drupes (stone fruits) rather than tree nuts, the FDA recognizes coconut as a tree nut allergen. While coconut allergies are relatively rare, they do occur and can range from mild to severe.

Some individuals with tree nut allergies may also react to coconut products, though many people with tree nut allergies can safely consume coconut. If you have known tree nut allergies, consult with an allergist before introducing coconut cream into your diet.

Symptoms of coconut allergy may include hives, itching, swelling, digestive upset, or in severe cases, anaphylaxis. If you experience any adverse reactions after consuming coconut cream, discontinue use immediately and seek medical attention if symptoms are severe.

Not Nutritionally Complete

While coconut cream provides calories and some minerals, it’s not a significant source of protein, vitamins, or fiber. It should be viewed as a flavoring and texture ingredient rather than a nutritional powerhouse. Ensure your overall diet includes a variety of nutrient-dense foods.

Shopping Tips: Choosing Quality Coconut Cream

When selecting coconut cream at the grocery store, keep these tips in mind:

Read the Ingredient List

The best coconut cream contains just one or two ingredients: coconut extract (or coconut and water) and perhaps guar gum as a stabilizer. Avoid products with added sugars, preservatives, or artificial ingredients unless needed for a specific purpose.

Check the Fat Content

Higher-quality coconut cream typically contains 20-25% fat. Lower fat content may indicate a product closer to coconut milk than true coconut cream.

Consider Organic Options

If pesticide exposure is a concern, look for organic coconut cream. Organic certification ensures the coconuts were grown without synthetic pesticides or fertilizers.

BPA-Free Cans

Some manufacturers now offer coconut cream in BPA-free cans or alternative packaging like cartons or jars. BPA is a chemical used in some can linings that may have health implications.

Fair Trade Certification

Fair trade certified coconut cream ensures that coconut farmers received fair compensation for their crops and worked under acceptable conditions.

How to Make Coconut Cream at Home

Making coconut cream at home is surprisingly simple and gives you complete control over the ingredients:

Method 1: From Coconut Milk

1. Purchase a can of full-fat coconut milk (not “lite” versions)
2. Refrigerate the unopened can for at least 12 hours or overnight
3. Open the can without shaking it
4. Scoop off the thick, solidified cream that has risen to the top
5. Store the remaining coconut water for other uses like smoothies

Method 2: From Fresh Coconut

1. Grate fresh coconut meat from 2-3 mature coconuts
2. Add just enough hot water to cover the coconut (about 1 cup)
3. Blend on high speed for 2-3 minutes
4. Strain through cheesecloth, squeezing to extract as much liquid as possible
5. Refrigerate the liquid for several hours
6. Skim off the thick cream that forms on top

Homemade coconut cream can be stored in an airtight container in the refrigerator for up to one week or frozen for several months.

Storing and Preserving Coconut Cream

Refrigeration

Once opened, transfer unused coconut cream to an airtight container and refrigerate. It will typically last 5-7 days in the refrigerator. The cream may solidify when cold, which is normal—simply let it come to room temperature or gently warm it for easier use.

Freezing

Coconut cream freezes well, making it convenient to keep on hand. Freeze in ice cube trays for easy portioning, then transfer the frozen cubes to a freezer bag. Alternatively, freeze in larger portions in freezer-safe containers. Frozen coconut cream maintains quality for 2-3 months.

Signs of Spoilage

Discard coconut cream if you notice any off odors, mold growth, or significant color changes. Fresh coconut cream should have a pleasant, mild coconut aroma and a white to off-white color.

Coconut Cream in Special Diets

Ketogenic Diet

Coconut cream is highly compatible with ketogenic diets due to its high fat and low carbohydrate content. It can help keto dieters reach their fat macros while adding flavor and satisfaction to meals. Use it in fat bombs, keto desserts, or added to coffee for a boost of fat.

Paleo Diet

Pure coconut cream without additives fits well within paleo guidelines as it’s a minimally processed, natural food. It serves as an excellent substitute for dairy products, which are typically excluded from paleo eating patterns.

Whole30

Plain coconut cream without added sugars or non-compliant additives is Whole30-approved and frequently used during this 30-day elimination program as a dairy substitute.

Vegan and Plant-Based Diets

Coconut cream is a staple in many vegan kitchens, providing richness and fat content typically derived from dairy in conventional cooking. It’s particularly useful for creating plant-based versions of traditionally dairy-heavy dishes.

Gluten-Free Diet

Pure coconut cream is naturally gluten-free, though always check labels if you have celiac disease or severe gluten sensitivity, as cross-contamination during processing is possible.

Sustainability and Environmental Considerations

As coconut products have surged in popularity, sustainability concerns have emerged. Coconut production can have both positive and negative environmental and social impacts:

Positive Aspects

• Coconut palms are perennial crops that don’t require replanting each year
• They can grow in poor soil conditions where other crops struggle
• Coconut farming can provide livelihoods for small-scale farmers in tropical regions

Concerns

• Increased demand has led to monoculture farming in some regions, reducing biodiversity
• Transportation of coconut products from tropical growing regions to consumers worldwide has a carbon footprint
• Labor practices in coconut farming vary widely, with some workers facing poor conditions and low wages

Making Sustainable Choices

To support more sustainable coconut cream production, look for products with fair trade certification, organic certification, and companies transparent about their sourcing practices. These certifications help ensure better environmental practices and fair treatment of workers.

Frequently Asked Questions About Coconut Cream

Can I substitute coconut cream for heavy cream in recipes?

Yes, in many recipes, coconut cream works as a one-to-one substitute for heavy dairy cream. Keep in mind that it will impart a coconut flavor, which works well in some dishes but may not suit others. The texture when whipped is slightly different from dairy cream but still creates a satisfying result.

Is coconut cream healthier than dairy cream?

This depends on your individual health needs and dietary restrictions. Coconut cream is beneficial for those avoiding dairy but contains more saturated fat than dairy cream. Neither is inherently “healthier”—the better choice depends on your specific nutritional requirements, allergies, and dietary preferences.

Will coconut cream make everything taste like coconut?

Coconut cream does have a mild coconut flavor, but in many recipes, especially when combined with strong spices or flavors, the coconut taste is subtle or barely noticeable. In desserts and tropical dishes, the coconut flavor is often desirable. In neutral dishes, the taste is usually mild.

Can I use coconut cream if I’m watching my cholesterol?

Coconut cream contains no cholesterol, as it’s plant-based. However, it’s high in saturated fat, which can affect cholesterol levels in some individuals. If you have concerns about cholesterol, discuss coconut cream consumption with your healthcare provider.

Is coconut cream suitable for babies and children?

While coconut cream is generally safe for older children, it’s not recommended as a primary milk substitute for infants or very young children due to its low protein content and limited nutritional profile. Always consult with a pediatrician about appropriate nutrition for young children.

The Bottom Line

Coconut cream is a versatile, flavorful ingredient that has earned its place in modern kitchens. Its rich, creamy texture and distinctive taste make it valuable for both sweet and savory dishes, while its dairy-free nature makes it accessible to those with dietary restrictions or preferences.

The high fat and calorie content means coconut cream is best enjoyed in moderation for most people. When used thoughtfully as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, coconut cream can add enjoyment and variety to your meals.

Whether you’re creating a dairy-free dessert, adding richness to a curry, or exploring ketogenic recipes, coconut cream offers unique properties that are difficult to replicate with other ingredients. By understanding its nutritional profile, uses, and potential drawbacks, you can make informed decisions about incorporating this tropical ingredient into your culinary repertoire.

As with any food, individual needs vary. If you have specific health concerns, dietary restrictions, or questions about whether coconut cream is appropriate for your situation, consulting with a registered dietitian or healthcare provider can provide personalized guidance.

Sources:

• USDA FoodData Central – Nutritional Database
• American Heart Association – Dietary Fats Guidelines
• National Center for Biotechnology Information – Saturated Fats Research
• NIH Office of Dietary Supplements – Potassium Information
• U.S. Food and Drug Administration – Food Allergen Resources