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Coconut cream Calories
Rich, fatty coconut cream
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Coconut cream (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 1.9 g of carbs, 1.1 g of protein, 10.4 g of fat and 0.7 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Coconut cream?
Coconut cream is the thick, rich layer made by blending or pressing grated coconut flesh with water. It is common in South and Southeast Asian cooking, as well as in Caribbean dishes, and is thicker and richer than coconut milk.
Its smooth, glossy texture and pronounced coconut flavour lend body to curries, soups and sauces; it also makes desserts creamy. In many English-speaking kitchens, it is stirred into stews or used in baking, and can be spooned over fruit or porridge. It is energy-dense and high in fat, with 34.7 g of fat per 100 g. Use a smaller amount, or thin it with water or broth, when you want the coconut flavour without quite as much richness.
Coconut cream Nutrition Facts
Selected: 100 g
330
KCAL / 100G
Carbs
6.4g
· 2% DV
Protein
3.6g
· 7% DV
Fat
34.7g
· 44% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 4% · Fat 89%
Coconut cream Vitamins & Minerals
Vitamins
B5
0.3mg · 6% DV
B3
0.7mg · 4% DV
Folate
16µg · 4% DV
B1
0.03mg · 3% DV
Minerals
Manganese
1mg · 43% DV
Selenium
10µg · 18% DV
Phosphorus
90mg · 13% DV
Iron
2mg · 11% DV
How Nutritious Is Coconut cream?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Coconut cream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut cream
To burn the 330 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Coconut cream Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Coconut cream Contain Allergens?
No known major allergens
Which Diets Is Coconut cream Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Coconut cream Fat Profile
SATURATED
30.5g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Compare Coconut cream
Foods Similar to Coconut cream
Frequently Asked Questions About Coconut cream
Can you use coconut cream in curry?
Yes, coconut cream works well in curry and gives it a thick, rich texture. Stir it in toward the end and simmer gently; prolonged hard boiling can make the fat separate.
How is coconut cream different from cream of coconut?
Coconut cream is usually unsweetened, while cream of coconut is sweetened and made for drinks and desserts. They are not interchangeable in most recipes: cream of coconut can make a savory dish unexpectedly sweet.
Can coconut cream be whipped into a topping?
Yes, chilled coconut cream can be whipped into a dairy-free topping if it has enough fat. Chill it thoroughly, drain off any watery liquid, and whip the thick part; some products stay too loose to hold peaks.
Can coconut cream replace heavy cream in recipes?
Yes, coconut cream can replace heavy cream in many soups, sauces, and desserts, though it adds a coconut flavor. Its richness makes it a useful swap, but it may separate if boiled aggressively.
Why does coconut cream separate in the can?
Coconut cream naturally separates as its fat rises and may firm up when cold. This is normal rather than a sign that it has spoiled; stir it back together or warm the container gently.
How do you make coconut cream from coconut milk?
Refrigerate full-fat coconut milk until the thick layer rises to the top, then spoon off that layer to use as coconut cream. This works best with coconut milk that has not been emulsified to stay uniformly blended.
How long does coconut cream last after opening?
Keep opened coconut cream in a sealed container in the refrigerator and use it within a few days. Discard it if it develops mold, an off smell, or an unusual appearance.
Can coconut cream be frozen?
Yes, coconut cream can be frozen in an airtight container. It may look grainy or separated after thawing, so whisk it well and use it in cooked dishes rather than relying on its original smooth texture.
Can coconut cream be used in coffee?
Yes, a small amount of coconut cream can enrich coffee, especially iced coffee or blended drinks. It is much thicker than coconut milk, so stir or blend it in to avoid oily clumps.
Does coconut cream need to be diluted before using?
No, coconut cream does not always need dilution; use it as-is when you want a thick curry, sauce, or dessert. For a lighter, milk-like consistency, blend it with water a little at a time.
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Nutrition data compiled from USDA FoodData Central and scientific sources.