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Dairy-free, vegan, rich in unsaturated fats, popular dessert topping
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Coconut whipped cream (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 2.1 g of carbs, 0.5 g of protein, 9.9 g of fat and 0.8 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
99
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
0.5g
· 1% DV
Fat
9.9g
· 13% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 2% · Fat 90%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 8.7 g | 43% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 99 kcal |
| 1 tablespoon (small) | 15 g | 50 kcal |
| 1 piece (small) | 20 g | 66 kcal |
| 1 serving (small) | 25 g | 83 kcal |
| 1 piece (large) | 40 g | 132 kcal |
| 3 tablespoon (large) | 45 g | 149 kcal |
| 1 serving (large) | 50 g | 165 kcal |
| 100 g | 100 g | 330 kcal |
| 1 cup (large) | 120 g | 396 kcal |
Calculated from 330 calories per 100 g.
Coconut whipped cream is made by whipping the solid part of chilled, full-fat canned coconut milk or coconut cream. Chill the can overnight, scoop off the firm layer, then whip it with vanilla or sweetener if desired.
Yes, but use full-fat canned coconut milk, not the carton beverage sold for drinking. Refrigerating the can separates the rich coconut cream from the watery liquid, which helps the cream whip and hold its shape.
Coconut whipped cream usually fails to whip when the coconut milk is too low in fat, the can has not been chilled enough, or the mixture gets warm. Chill the bowl and beaters, and whip only the firm cream from the can.
To help coconut whipped cream hold on a cake, start with thoroughly chilled coconut cream and keep the finished cake refrigerated. It softens faster than many dairy frostings at room temperature, so add it close to serving time.
Yes, coconut whipped cream has a noticeable coconut flavor, though vanilla and a little sweetener can make it taste more dessert-like. It pairs especially well with berries, tropical fruit, chocolate, and cakes whose flavors complement coconut.
Coconut cream generally gives coconut whipped cream a richer, firmer result because it contains less water. Full-fat canned coconut milk can also work after chilling, but avoid light versions and cartons, which are usually too thin.
Yes, coconut whipped cream can top dairy-free cakes and cupcakes, but it is softer and less reliable for detailed piping than a firm frosting. Keep the dessert chilled, and use it for simple swirls or a spreadable topping.
Homemade coconut whipped cream keeps for about three to four days in a covered container in the refrigerator. It may lose some volume as it sits; briefly rewhip it before serving if the texture has softened.
Yes, coconut whipped cream can be frozen, although it may separate or lose some fluffiness when thawed. Freeze it in an airtight container, thaw it in the refrigerator, and whisk it briefly before using.
Yes, you can spoon coconut whipped cream onto coffee, especially iced coffee or a dessert-style hot drink. It melts into the drink rather than blending like milk, and its coconut flavor is noticeable.
Vitamins
B5
0.06mg · 1% DV
Biotin
0.3µg · 1% DV
B1
0.01mg · 1% DV
Folate
2.7µg · 1% DV
Minerals
Manganese
0.24mg · 10% DV
Copper
0.08mg · 9% DV
Iron
0.54mg · 3% DV
Phosphorus
18mg · 3% DV
Potassium ⭐
69mg · 2% DV
Sodium
4.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 99 calories in 2 tablespoon (medium) (30 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.
Coconut whipped cream is made by whipping chilled, thick coconut cream until light and fluffy. It is commonly used as a dairy-free alternative to whipped cream; some versions include a little sweetener or vanilla.
Its airy texture and gentle coconut flavour work well with fresh fruit, cakes, pies and hot drinks. In places where dairy-free toppings are popular, it is often spooned over desserts just before serving so it keeps its shape. It is rich in fat—33 g per 100 g—and provides little protein. Use a modest dollop with fruit or a less-sweet dessert if you want the coconut flavour without making the whole serving too rich.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 3
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.7g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.09g
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Nutrition data compiled from USDA FoodData Central and scientific sources.