Puddings, coconut cream, dry mix, instant
Whole food · Sweets
Photo: Wikipedia
Instant coconut cream pudding mix is a convenient powder that transforms into a rich, velvety dessert with a distinct tropical coconut flavor and a smooth, creamy texture. Nutritionally, it is a high-carbohydrate, high-sugar treat, providing 64g of sugar and 415 calories per 100g of dry mix, with minimal protein and fat.
Calorie split: 1% protein · 78% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its effortless, nostalgic tropical flavor and the comforting, smooth texture it delivers with just a few minutes of preparation. Its versatility makes it a beloved base for both simple puddings and elaborate layered desserts.
⚠️ Watch-outs & how to enjoy it better
The very high sugar content (64g per 100g) can cause rapid blood-sugar spikes, making it a poor choice for those managing diabetes or seeking low-sugar diets. To counteract this, practice strict portion control and pair a small serving with a source of protein (like nuts) or healthy fat to slow sugar absorption.
Key benefits
- Provides quick energy from carbohydrates
- Offers a creamy texture without dairy
- Convenient and long shelf life
- Can be used as a base for various desserts
- Contains some dietary fiber (4g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'instant' texture relies on pre-gelatinized starches and emulsifiers that allow the powder to thicken instantly in cold milk, a technology popularized in the mid-20th century.
Full nutrition (USDA data · scales with serving)
| Water | 2.2 g |
| Energy | 415 kcal |
| Energy | 1736 kj |
| Protein | 0.90 g |
| Total lipid (fat) | 10.0 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 83.5 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 64.0 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 721 mg |
| Potassium, K | 96.0 mg |
| Sodium, Na | 1040 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.49 mg |
| Selenium, Se | 4.0 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.22 mg |
| Pantothenic acid | 0.12 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 3.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.79 g |
| SFA 10:0 | 0.63 g |
| SFA 12:0 | 5.0 g |
| SFA 14:0 | 2.0 g |
| SFA 16:0 | 0.96 g |
| SFA 18:0 | 0.58 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 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)
Estimated from Puddings, rice, dry mix, prepared with 2% milk — USDA does not publish this profile for Puddings.
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.27 g |
| Lysine | 0.22 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.14 g |
| Valine | 0.19 g |
| Arginine | 0.10 g |
| Histidine | 0.07 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.06 g |
| Proline | 0.27 g |
| Serine | 0.15 g |
FAQ
Can I make this pudding with water instead of milk?
Yes, you can use water, but the result will be less creamy and rich in flavor. Using milk (dairy or plant-based) significantly improves the taste and texture.
Is this pudding mix gluten-free?
It depends on the brand. While coconut cream pudding is often gluten-free, you must always check the product label for a certified gluten-free statement, as cross-contamination or added ingredients can occur.
How can I make it thicker or thinner?
For a thicker pudding, use slightly less liquid than directed. For a thinner, sauce-like consistency, add a bit more liquid. You can also chill it longer, as it sets firmer when cold.
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 4.15 kcal/g · 1% calories from protein · 4.0 g fiber · 64.0 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: 10.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.