Coconut Cream: All You Need to Know About This Dairy-Free Alternative

Coconut cream is a thick, flavorful cream often used as an alternative in vegan and ketogenic cooking. However, it’s rich in saturated fat and calories, so it’s best enjoyed in moderation.

Dense, velvety, and intensely flavored, coconut cream is a handy pantry ingredient to have on hand.

It not only lends richness and body to desserts, but it can also elevate smoothies, dips, and sauces with minimal effort.

Additionally, coconut cream is commonly incorporated into keto-style recipes because of its low carbohydrate and high fat makeup.

This article explains what coconut cream is, how it differs from coconut milk, and simple ways to incorporate it into your meals.

What is coconut cream?

Coconut cream is a concentrated, creamy product derived from coconut milk.

While canned coconut cream is readily available, you can make your own at home by chilling a can of coconut milk for several hours until a thick layer separates and rises to the top.

Coconut cream has a pronounced coconut flavor and a luxurious, creamy mouthfeel, making it suitable for a wide variety of dishes like soups, smoothies, and sweet treats.

It’s a common component in many regional cuisines and is considered a pantry staple in parts of Southeast Asia.

Because it’s unsweetened, low in carbohydrates, and dairy-free, it’s frequently used in vegan and ketogenic cooking.

Summary

Coconut cream is a thick cream made from coconut milk. It’s used in vegan and low-carb recipes such as soups, smoothies, and desserts.

Nutrition profile

Coconut cream is relatively high in saturated fat and calories and provides small amounts of protein and carbohydrates per serving.

A 1/2-cup (90-gram) portion of coconut cream supplies approximately the following nutrients:

• Calories: 200
• Carbs: 3 grams
• Fat: 20 grams
• Protein: 2 grams
• Potassium: 5% of the Daily Value (DV)

Including coconut cream in your diet can increase potassium intake, an important mineral for fluid balance and blood pressure regulation.

Potassium also supports other health aspects, including glucose control and bone health.

Summary

Coconut cream is high in saturated fat and calories and offers modest amounts of protein, carbohydrates, and potassium per serving.

Coconut cream vs. coconut milk

Coconut milk is a plant-based milk produced from the grated pulp of mature coconuts and is a frequent ingredient in Southeast Asian and Latin American dishes.

Coconut cream, on the other hand, is produced by skimming the thick, creamy layer that forms on chilled coconut milk, leaving behind the thinner liquid. It’s often used as a vegan stand-in for heavy cream in both savory and sweet recipes.

Both share a rich coconut taste, but coconut milk is thinner and contains fewer calories and less fat than coconut cream.

Note that coconut cream is different from cream of coconut, which is a sweetened syrup similar to condensed milk made from coconut milk and added sugar.

summary

Coconut cream is the thick top layer of coconut milk and is richer and higher in fat and calories than coconut milk.

Uses

Coconut cream is a flexible ingredient that can be used in numerous culinary applications.

Enhances flavor and texture

Coconut cream can significantly improve the flavor and mouthfeel of many recipes.

For instance, add it to casseroles, curries, and pasta sauces to thicken and enrich them.

Its faint coconut aroma also lends a pleasant twist to desserts like cookies, cakes, and puddings.

Although it may slightly change texture, coconut cream can substitute for coconut milk in certain preparations such as soups, smoothies, and cocktails.

Vegan dairy alternative

Coconut cream is commonly used to bring richness and depth to vegan and dairy-free dishes and confections.

It’s especially useful in sauces, curries, cakes, and custards.

You can even make a vegan whipped cream by stirring in a touch of maple syrup and vanilla extract, then whipping with a hand mixer for 1–2 minutes until light and airy.

Keto-friendly

Coconut cream is high in fat and low in carbohydrates and sugars. A 1/2-cup (90-gram) serving contains roughly 20 grams of fat and only 3 grams of carbs.

For this reason, it’s frequently chosen in many keto recipes instead of higher-carb ingredients.

It’s also excellent in low-carb desserts like keto coconut cream pie, ice cream, chocolate mousse, and coconut custard.

Additionally, it can be stirred into coffee as a low-carb swap for sugar or dairy creamer.

summary

Coconut cream can enhance the flavor and texture of many dishes, serve as a dairy-free substitute in vegan recipes, and fit well in low-carb, keto diets.

Potential downsides

While coconut cream can be part of a balanced diet, there are some drawbacks to be aware of.

High in saturated fat

A 1/2-cup (90-gram) serving of coconut cream contains about 20 grams of fat, roughly 95% of which is saturated fat.

Although foods high in saturated fat can be included in a healthy diet in moderation, saturated fat can raise certain heart disease risk factors, such as LDL (bad) cholesterol.

While evidence does not conclusively link higher saturated fat intake to increased heart disease risk, replacing saturated fats with whole grains or healthier fats may support cardiovascular health.

Accordingly, the American Heart Association suggests keeping saturated fat to about 5–6% of total daily calories.

For someone consuming 2,000 calories daily, just 1/4 cup (45 grams) of coconut cream could account for roughly 71–85% of the recommended saturated fat limit.

Calorie density

Coconut cream is calorie-dense, with about 200 calories per 1/2-cup (90-gram) serving.

This is an important point if you’re aiming to lose weight or reduce daily calorie intake, because consuming high-calorie foods without adjusting other parts of your diet may lead to weight gain.

Lower-calorie substitutes such as low-fat Greek yogurt, light coconut milk, or plant milks like oat or almond can replace coconut cream in many recipes.

Allergy considerations

Though rare, coconut allergy has been reported in some people.

Also, individuals allergic to tree nuts (such as almonds, walnuts, cashews, and pecans) may sometimes react to coconuts and coconut products.

Many manufacturers process coconuts in facilities that also handle tree nuts and other allergens, which can increase the risk of cross-contamination.

If you experience allergic symptoms after eating coconut or coconut cream, stop consumption and consult a healthcare professional.

Summary

Coconut cream is high in calories and saturated fat and may cause allergic reactions in some individuals.

The bottom line

Coconut cream is a versatile, dairy-free, low-carb ingredient that can enhance the flavor and texture of many recipes.

Use it to enrich soups, smoothies, sauces, and desserts.

Because it’s calorie- and saturated fat-dense, consume it sparingly as part of a balanced diet.