Puddings, coconut cream, dry mix, regular, prepared with 2% milk
Whole food · Sweets
This is a creamy, sweet coconut-flavored pudding made from a dry mix and 2% milk. It offers a smooth, velvety texture with a distinct tropical coconut taste and a pale, inviting color. Nutritionally, it provides a quick source of energy with 104 kcal and 17.8g of carbohydrates per 100g.
Calorie split: 12% protein · 67% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love its nostalgic, comforting sweetness and the exotic, creamy coconut flavor that transports them to a tropical setting. It's a versatile base that can be enjoyed plain or customized with toppings like toasted coconut or fruit.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high carbohydrate and added sugar content, which can cause rapid blood-sugar spikes, making it less suitable for those managing diabetes or on low-sugar diets. To counteract this, enjoy a smaller portion alongside a source of protein or healthy fat (like nuts or a dollop of Greek yogurt) to help slow sugar absorption.
Key benefits
- Quick source of energy from carbohydrates
- Provides some calcium from the 2% milk base
- Convenient and fast to prepare from a mix
- Offers a creamy texture without heavy cream
- A familiar, comforting dessert option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'dry mix' version of coconut pudding is a modern convenience; traditionally, coconut cream puddings and custards like Haupia were made from scratch by simmering fresh coconut milk or cream with a starch until thickened.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 104 kcal |
| Energy | 435 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 2.5 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 17.8 g |
| Fiber, total dietary | 0.20 g |
| Calcium, Ca | 113 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 89.0 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 163 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 2.3 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.15 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.26 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 48.0 ug |
| Carotene, beta | 12.0 ug |
| Vitamin A, IU | 170 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.42 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 0.52 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.47 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.03 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 | 7.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.28 g |
| Lysine | 0.23 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.14 g |
| Valine | 0.20 g |
| Arginine | 0.12 g |
| Histidine | 0.08 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.61 g |
| Glycine | 0.07 g |
| Proline | 0.28 g |
| Serine | 0.16 g |
FAQ
How does using 2% milk affect the final pudding?
Using 2% milk instead of whole milk or cream results in a slightly lighter texture and lower fat content, but the pudding mix's starches and emulsifiers still create a thick, creamy consistency.
Is this pudding a good source of fiber?
No, it is very low in fiber, with only 0.2g per 100g. To increase fiber intake, consider topping it with fresh berries, chia seeds, or a sprinkle of toasted coconut flakes.
Can I make this pudding with a non-dairy milk?
Yes, but the texture and flavor may vary. Using a canned coconut milk or a barista-style oat milk will yield a richer result, while almond or soy milk will be lighter. Check the mix instructions for compatibility.
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 1.04 kcal/g · 12% calories from protein · 0.2 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: 1.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.