Nuts, coconut meat, dried (desiccated), creamed
Whole food · Nut and Seed Products
Photo: Wikipedia
Creamed desiccated coconut is finely shredded coconut meat that has been processed with added coconut cream, resulting in a rich, moist, and intensely sweet-tropical flavor. Its texture is soft and slightly fibrous, clinging together more than its dry counterpart. Nutritionally, it is a powerhouse of saturated fat, providing a dense source of energy with minimal protein or carbohydrates.
💚 Why it's loved
People love it for its luxurious, creamy texture and potent coconut aroma that instantly elevates desserts, curries, and baked goods. Its natural sweetness and fat content make it a versatile ingredient for both sweet and savory dishes across many tropical cuisines.
⚠️ Watch-outs & how to enjoy it better
Its extremely high saturated fat and calorie content can be a concern for heart health if consumed in excess. It is also a tree nut allergen, requiring strict avoidance for those with coconut allergies. To counteract, use it sparingly as a flavor accent rather than a base, and always pair it with high-fiber ingredients like oats or whole grains to slow fat absorption.
Key benefits
- Excellent source of medium-chain triglycerides (MCTs) for quick energy
- Rich in manganese, essential for bone health and metabolism
- Contains copper, which supports iron absorption and connective tissue health
- Provides a concentrated, dairy-free source of fat for cooking and baking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'creaming' process involves adding a small amount of coconut cream or oil to the dried shreds, which rehydrates them slightly and creates a product that is moister, stickier, and more prone to clumping than standard desiccated coconut.
Full nutrition (scales with serving)
| Water | 1.7 g |
| Energy | 684 kcal |
| Energy | 2862 kj |
| Protein | 5.3 g |
| Total lipid (fat) | 69.1 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 21.5 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 92.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 551 mg |
| Sodium, Na | 37.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.81 mg |
| Manganese, Mn | 2.8 mg |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.61 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 61.3 g |
| SFA 6:0 | 0.39 g |
| SFA 8:0 | 4.8 g |
| SFA 10:0 | 3.8 g |
| SFA 12:0 | 30.6 g |
| SFA 14:0 | 12.1 g |
| SFA 16:0 | 5.9 g |
| SFA 18:0 | 3.6 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 18:1 | 2.9 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.76 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.19 g |
| Isoleucine | 0.21 g |
| Leucine | 0.39 g |
| Lysine | 0.23 g |
| Methionine | 0.10 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.87 g |
| Histidine | 0.12 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.25 g |
| Proline | 0.22 g |
| Serine | 0.27 g |
FAQ
How is creamed coconut different from desiccated coconut?
Creamed coconut has added coconut cream/oil, making it moister, richer, and stickier. Standard desiccated coconut is completely dry and free-flowing.
Can I substitute it for regular desiccated coconut in recipes?
You can, but you may need to reduce other fats in the recipe slightly and expect a denser, more moist final product.
Is it the same as coconut flour?
No. Coconut flour is made from defatted coconut pulp after milk extraction, making it high in fiber and low in fat. Creamed coconut is high-fat and low-fiber.