Nuts, coconut cream, raw (liquid expressed from grated meat)
Whole food · Nut and Seed Products
Photo: Wikipedia
This is the rich, opaque liquid pressed from freshly grated mature coconut meat, often called coconut milk in some culinary contexts. It has a lush, velvety texture and a sweet, nutty, tropical flavor that is more concentrated than coconut water. Nutritionally, it's a powerhouse of healthy fats, providing a significant calorie boost with minimal protein and carbohydrates.
Calorie split: 4% protein · 8% carbs · 88% fat
↓ Full nutrition💚 Why it's loved
People adore it for its luxurious, creamy mouthfeel and the deep, sweet coconut essence it imparts to both savory and sweet dishes. It's a cornerstone ingredient in many tropical cuisines, valued for its ability to transform simple ingredients into rich, aromatic meals.
⚠️ Watch-outs & how to enjoy it better
Its very high fat and calorie density can be a concern for those monitoring energy intake, and it may cause digestive discomfort in large amounts for some. To enjoy it mindfully, use it as a flavor-enhancing component rather than a base liquid, and pair it with high-fiber vegetables or lean proteins to create a more balanced meal.
Key benefits
- Excellent source of medium-chain triglycerides (MCTs) for quick energy
- Rich in lauric acid, a fatty acid with antimicrobial properties
- Provides essential minerals like manganese and copper
- Adds creamy texture to dishes without dairy
- Naturally lactose-free and vegan
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fat in coconut cream is predominantly saturated, but over 50% of it is lauric acid, a unique medium-chain fatty acid also found in human breast milk.
Full nutrition (USDA data · scales with serving)
| Water | 53.9 g |
| Energy | 330 kcal |
| Energy | 1381 kj |
| Protein | 3.6 g |
| Total lipid (fat) | 34.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 6.7 g |
| Fiber, total dietary | 2.2 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 122 mg |
| Potassium, K | 325 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.96 mg |
| Copper, Cu | 0.38 mg |
| Manganese, Mn | 1.3 mg |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.89 mg |
| Pantothenic acid | 0.26 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 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 |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 30.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.20 g |
| SFA 8:0 | 2.4 g |
| SFA 10:0 | 1.9 g |
| SFA 12:0 | 15.4 g |
| SFA 14:0 | 6.1 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.38 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.14 g |
| Leucine | 0.27 g |
| Lysine | 0.16 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.11 g |
| Valine | 0.22 g |
| Arginine | 0.59 g |
| Histidine | 0.08 g |
| Alanine | 0.18 g |
| Aspartic acid | 0.35 g |
| Glutamic acid | 0.83 g |
| Glycine | 0.17 g |
| Proline | 0.15 g |
| Serine | 0.19 g |
FAQ
What's the difference between coconut cream and coconut milk?
Coconut cream is the thick, high-fat layer that rises to the top of a can of full-fat coconut milk. It's essentially a more concentrated, less watery version with a higher fat and calorie content per volume.
Can I use coconut cream as a dairy substitute in coffee?
Yes, it can add a rich, creamy texture. However, it will impart a distinct coconut flavor and is very high in fat, so a small amount is best. It may also separate if the coffee is very acidic.
Is coconut cream keto-friendly?
Yes, it is very popular in ketogenic diets due to its extremely high fat content and very low net carbohydrate count (total carbs minus fiber).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.30 kcal/g · 4% calories from protein · 2.2 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.