Coconut Cream Nutrition, Health Benefits and Uses

It’s important to know coconut cream nutrition including health benefits. They include a stronger immune system, healthy hair/skin, and weight loss.

A Bowl Of Coconut Cream

What’s a good dairy cream substitute? One of the options you have is the food that’s featured in coconut cream nutrition. Fun Fact: One serving of coconut cream has 6g of carbs. Several coconut products are similar including coconut milk, coconut cream, and cream of coconut. Coconut cream is a basic ingredient that includes coconut and milk. It’s a good substitute for dairy cream if you’re vegan, have a dairy allergy, or simply prefer the taste of coconut over milk. Regardless of the reason, there are various health benefits you can get from coconut-based cream.  

You might wonder why you should consider adding coconut cream to your recipes. This food can provide several health benefits including weight loss, skin/hair health, and immune system boost. These are just some of the various benefits you can get by consuming coconut cream. It’s also important to know the nutrition facts for coconut cream including macro/micronutrients like carbs, protein, and fat. This can help to make side-by-side comparisons with dairy cream and other options. It’s also good to know the various uses of the cream in everyday recipes. This can add the full flavor and thick texture to your cooking/baking.

What Exactly Is Coconut Cream?

When shopping for recipe ingredients you might see coconut milk and coconut cream on supermarket shelves. It’s important to know the similarities and differences between these products. Both of these ingredients contain coconut meat and water. The main difference is the amount of each one.

The main difference between the two products is the amount of water and coconut that are added. Coconut cream has a higher fat content since there are more coconut and less water. The taste of the two products is similar. The difference is in the texture.

For example, in some recipes, the texture is watery based on the other ingredients. In these situations, coconut cream would be a better option. It provides the same coconut flavor while also working as a thickening agent. You can then get a broth-like instead of a watery texture.

When picking a coconut cream product there are many options. It’s just like picking coconut milk. This includes a wide range of options including brands, products, and ingredients. One key issue is whether the product is “organic.”

This involves more than the natural ingredients of coconut milk and water. The first feature of organic products is they don’t contain any artificial ingredients. That includes colors, flavors, sweeteners, preservatives, etc. This is a key issue since such ingredients can reduce the nutritional value of the product.

Another issue is whether any synthetic chemicals were added while growing the various ingredients. That includes pesticides, fertilizers, etc. When artificial chemicals are used to produce such products it can hurt them.

In some cases, a local grocery store has coconut milk but not cream. In this case, you can still use coconut milk. Remember that cream rises to the top. You can remove the cream at the top of the can.

Coconut Cream: Nutrition and Benefits

Here are the nutrition facts for 1 cup of coconut cream:

  • Carbs: 13g
  • Protein: 5g
  • Calories: 550
  • Fat: 57g
  • Fiber: 5g
  • Manganese: 110% DV
  • Copper: 32% DV
  • Iron: 22% DV
  • Magnesium: 22% DV
  • Selenium: 21% DV
  • Potassium: 18% DV

You can also get several health benefits from coconut cream including:


Coconut milk is high in Vitamin C/E, which are powerful antioxidants. When metabolism turns food to energy this can cause free radicals to form. They attack healthy cells and can cause inflammation, infection, and illness. Antioxidants in coconut milk/cream can help to balance these substances and reduce their negative effects.

Immune System

There’s something in coconut milk/cream known as “lauric acid.” This is known to have antiseptic features. The acid helps to fight bacteria/fungi-caused infections. Studies show that pairing coconut milk with antibiotics is more effective than just antibiotics.

Healthy Hair And Skin

The healthy fat in coconut milk/cream can help to condition hair and moisturize skin. It can also be added to the scalp to treat scalp itchiness and dandruff. This is due to the lauric acid the coconut meat contains, which can help to fight bacteria and fungi.

Heart Disease Risk

Coconut cream might help to lower heart disease risk. Studies show it can boost HDL or good cholesterol. It also might help lower LDL or “bad” cholesterol. Studies show that these two results can help with issues like lower inflammation and blood vessel protection.

All of this is related to heart disease and heart attacks. The process of narrowing blood vessels can help to lower the risk of both. It can help to improve your overall heart health.

Weight Loss 

Coconut is high in healthy fat. This can help you feel full and thus reduce food cravings. Fat has 2x more calories than carbs and protein. The key is to focus on healthy fat instead of trans-fat and saturated fat.

Popular Coconut Cream Uses  

Thai Coconut Soup 

Coconut milk/cream are popular ingredients in South-East Asian cuisine. This is a famous recipe that provides lots of taste and nutrients. You’ll also get a creamy texture from the cream. Some key ingredients include chicken, mushrooms, fish sauce, and herbs/spices.

Peanut Sauce 

This is a healthy dish that’s loaded with taste, texture, and nutrients. It’s low-carb, high-protein, and high-healthy fat. The sauce can also be used in several ways.

Chocolate Bowl 

This one has strawberries, chocolate, and whipped cream. The big difference is the whipped cream is made from coconut instead of dairy. You can also keep this one low-carb by going with sugar-free chocolate. The strawberries can also be substituted with other fresh fruits like blueberries or raspberries.


Chicken is the classic animal protein for a curry. However, you can even go with a vegan version with chickpeas, spinach, squash, etc. the coconut-based cream provides a similar texture as dairy milk but without the dairy.

Strawberry Cheesecake 

One of the main benefits of this option is it’s a no-churn version. You get the same creamy texture of cream cheese and dairy cream. The main difference is there’s no churning required. You can also go with other fresh fruits like blueberry and cherry.

Chocolate Ice Cream 

This one is low-carb and dairy-free yet still has a similar taste and texture as traditional ice cream. The food stays low-carb by going to sugar-free chocolate. It’s the sugar and processing that makes many store-bought chocolate products unhealthy.

Creamy Chicken 

This is one of the best recipe types for coconut cream. There are various other ingredients you can add like sun-dried tomatoes. The creamy texture of the coconut cream pairs well with the chicken and other ingredients and is one of the top reasons to learn about coconut cream nutrition. 

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