Puddings, coconut cream, dry mix, regular
Whole food · Sweets
Photo: Wikipedia
This is the dry, powdery base for a classic coconut cream pudding, a nostalgic dessert staple. When prepared with milk, it transforms into a smooth, wobbly custard with a sweet, tropical coconut flavor and a comforting, creamy texture. Nutritionally, it's a high-carb, high-sugar treat, providing quick energy but minimal protein or fiber.
Calorie split: 1% protein · 75% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting sweetness and the effortless way it creates a satisfying, creamy dessert. It's a versatile blank canvas that can be layered with fruit, toasted coconut, or used as a pie filling.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 80g per 100g of dry mix) can cause significant blood-sugar spikes. To counteract this, pair a smaller portion with a source of protein or healthy fat (like nuts or Greek yogurt) to slow absorption. It is also a processed food with added flavors and thickeners, so those monitoring additives may be cautious.
Key benefits
- Quick energy source from carbohydrates
- Shelf-stable and convenient pantry item
- Provides a creamy texture without dairy fat
- Can be a base for no-bake desserts
- Offers a distinct coconut flavor profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'pudding' in this context refers to a sweet custard, a meaning that diverges from the British savory pudding, showcasing a fascinating linguistic split in culinary terms between the US and UK.
Full nutrition (USDA data · scales with serving)
| Water | 3.7 g |
| Energy | 434 kcal |
| Energy | 1814 kj |
| Protein | 1.0 g |
| Total lipid (fat) | 11.4 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 81.8 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 80.5 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 35.0 mg |
| Potassium, K | 133 mg |
| Sodium, Na | 682 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.46 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.10 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 3.7 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) | 0.07 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 | 11.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.90 g |
| SFA 10:0 | 0.71 g |
| SFA 12:0 | 5.7 g |
| SFA 14:0 | 2.2 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.66 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
How is the dry mix different from instant pudding mix?
Regular dry mix typically requires cooking on the stovetop with milk to activate the starches for thickening. Instant mixes contain pre-gelatinized starches and set quickly when whisked with cold milk.
Can I use this mix for a pie filling?
Yes, it's the traditional base for coconut cream pie. Cook the pudding until very thick, pour it into a baked pie shell, and chill until set before topping with whipped cream.
What can I substitute for milk to make it dairy-free?
You can use full-fat canned coconut milk or a creamy oat milk. Note that the final texture and richness will vary, and plant-based milks may require slightly different thickening times.
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 4.34 kcal/g · 1% calories from protein · 1.6 g fiber · 80.5 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: 5.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.