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Home arrow Nutrition arrow Healthy Eating arrow Is Coconut Cream Healthy? Nutrition Facts and Health Benefits

Is Coconut Cream Healthy? Nutrition Facts and Health Benefits

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 28, 2023
8 min read 1224 Views 0 Comments
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Coconut cream is a thicker form of coconut milk. People use this product to create sauces for healthy dinners, but is it actually healthy? We provide more nutrition facts about coconut cream, potential health benefits, and downsides to eating this cream on a balanced diet.

is coconut cream healthy

Coconut cream is a versatile ingredient that enhances many recipes. 

Some people might wonder if this food product is healthy. Branded creams usually contain saturated fats and excessive calories that could damage your body in the long term. This doesn’t mean you should avoid coconut cream, as it can be enjoyed in moderation. 

Following a balanced diet means you have to consume more nutrient-dense foods. Those who fuel their bodies with the right vitamins and minerals will feel noticeably better. Can coconut cream be a part of that everyday diet, or will it damage your overall health? 

Keep on reading to discover whether coconut cream is healthy. 

Is Coconut Cream Healthy?

Yes, coconut cream can be healthy in moderate amounts. Coconut cream contains important vitamins and minerals that can improve your health. However, be aware that the saturated fat and high-calorie content could counteract any health benefits.

Coconut cream is a thick cream made from coconut milk. People use raw coconuts to gather the cream from coconut milk and turn it into a dense consistency. This product is essentially the non-dairy equivalent of heavy cream, making it suitable for those with lactose intolerance.

People with diabetes can also consume coconut milk and cream. It just depends on their diet and how much they eat regularly. For those who don’t want the added fats and sugar but love the taste of coconut, drink coconut water instead. 

Branded coconut cream is usually made using canned coconut milk. Any canned goods will contain saturated fat and added sugar. These two ingredients can ruin your healthy diet and cause problems like high cholesterol, blood pressure spikes, and cardiovascular disease. 

Instead, make your own cream at home using natural coconut milk or coconut oil. You don’t need to use full-fat coconut milk if you’re planning on losing weight. Just remember that consuming minimally processed coconut cream and coconut oil will benefit your health more. 

5 Health Benefits of Coconut Cream 

There are certain benefits that derive from eating this cream. You should only buy natural cream and coconut products if you want to protect your body in the long term.

Here are the 5 benefits of coconut cream: 

#1 Reduces hunger cravings 

One study found that high-fat foods may promote satiety. This is because they stay in your digestive system for longer and cause the body to feel less hungry throughout the day. If you want to lose belly fat, consider eating moderate amounts of cream to prevent binge eating. 

#2 Strengthens bones 

Coconut cream contains lots of calcium – an important mineral that contributes to strong bones and teeth. Your body needs calcium to slow down bone degeneration as you age. It’s recommended that people get at least 1,000mg of this mineral a day to function properly.

#3 Supports energy production 

Consuming high-fat foods like coconut cream can boost your energy. Healthy fats fuel your metabolism, organs, and muscles during the day. For those who exercise regularly, coconut milk and its cream counterpart could instantly improve your workout performance.

#4 Boosts immune function 

Coconut cream contains iron – a mineral necessary for improving and protecting your immune cells. Iron naturally regulates hemoglobin levels, which gives damaged cells more oxygen. Over time, your immune system can repair these cells and protect your health. 

#5 Regulates hemoglobin 

Coconut milk and cream could prevent anemia by increasing hemoglobin. This is a red protein that binds oxygen to red blood cells. A lack of hemoglobin in the human body triggers anemia – a condition that causes symptoms like headaches, chronic fatigue, and heart palpitations. 

3 Disadvantages of Coconut Cream 

There are bound to be drawbacks to this coconut-based cream. When creating a thick product, you could opt for alternatives like oat milk, natural coconut milk, or Greek yogurt. People with coconut allergies could also use plant-based milk instead to eat healthily. 

Below are the disadvantages of consuming coconut cream:

#1 High calorie content 

Coconut cream contains a high amount of calories, which is similar to heavy cream and dairy products. Eating too many calories in your diet may increase stomach fat. Studies have proved that excess visceral fat around the belly could lead to cardiovascular disease or type 2 diabetes. 

#2 Contains saturated fat 

Saturated fat is one of the unhealthy fats that raise your blood sugar levels and increase fat cell production. You should avoid these types of fats if you want to stay healthy on a diet. The research found that consuming too much saturated fat may contribute to plaque build-up in your arteries.

#3 May cause weight gain

A high calorie intake will naturally cause weight gain. This is because your body can’t burn through those calories, leading to extra subcutaneous fat. Remember that to lose weight effectively, you need to be in a calorie deficit while consuming nutrient-dense foods.

Nutrition Facts of Coconut Cream

Learning about the vitamins and minerals in coconut cream can help you determine whether it’s suitable for your diet. Some people might want to know how many calories it contains if they’re trying to lose stubborn weigh, or the specific protein content if they want to promote muscle growth. 

Here is the nutritional information for 100 grams of coconut cream

Nutritional value (per 100g)

Calories/ Nutrient (per 100g)Amount
Calories (kcal)330
Net Carbs (g)4.45
Fiber (g)2.2
Sugar (g)52
Fats (Total)34.7
Protein (g)3.63
Cholesterol (mg)0


High in calories 

Creamed coconut contains a high amount of calories. This is due to the saturated fat and sugars present in coconut products. Consuming too many calories in your diet can lead to weight gain and an increased risk of obesity, heart disease, and type 2 diabetes. 

Low in proteins 

Both coconut milk and coconut cream don’t contain much protein. People looking to build muscle and lose fat might not benefit much from eating these products. It’s important that you get at least 50 grams of protein a day to sustain muscle growth and high energy levels. 

High in fats 

One good thing about coconut cream is that it contains medium-chain triglycerides – fatty acids that promote weight loss and reduce inflammation. You can find coconut cream without sweeteners if you wish to stay healthy and keep your cholesterol levels at bay. 

Moderate amount of carbs and sugars 

There is a moderate amount of carbs and sugars, meaning people could have this cream on a low-carb diet like keto. Consuming minimal carbs is supposed to push your metabolism into ketosis. 

However, it’s important to note that some forms of coconut cream can have added sugars that will ruin your progress.

Rich in vitamins and minerals 

Certain products like coconut milk, coconut oil, and coconut cream all contain important vitamins. Some comprise vitamins C, E, B1, B3, B5, and B6. Getting enough nutrients will protect your long-term heart health and boost the immune system over time.

Coconut Cream vs. Heavy Cream 

Here is a comparison between coconut cream and heavy cream: 

ProductCoconut Cream Heavy Cream 
BenefitsYou can use the thick cream in many common recipesFree from dairy and lactoseContains more vitamins than other dairy-based products You can use heavy cream for dinner and dessert meals 
ProsReduces hunger cravingsBoosts energy levelsStrengthens bonesRegulates hemoglobin Versatile ingredient Contains more fiber than dairy-based creamsKeto-friendly Reduces cravings Contains more protein Healthy source of fat Provides calcium 
Cons Contains saturated fat High in calories May cause weight gain Low protein content High calorie contentNot suitable for those with lactose intolerance Contributes to mucus productionMay contain preservatives  Contains sugars 

Healthy/Homemade Coconut Cream Recipe 

You can make your own unsweetened coconut cream at home using coconut milk. This is a great way of trying a dairy-free alternative that doesn’t require many ingredients in the recipe.

Here are the ingredients and directions for making coconut cream: 


  • 9 raw coconuts 
  • 4 cups of water 


  1. Start by extracting the coconut water using a screwdriver, nail, or other sharp tool and piercing small holes. You can drain the water out this way and save it for another recipe. 
  2. Pop the coconut shells with the flesh in your oven. 
  3. Bake those for 20 minutes at 170ºC/325ºF. 
  4. The flesh should come out easily. When you remove the coconuts from the oven, peel off the brown outer layer and let them cool.
  5. Place the coconut meat in a blender and blend until shredded. Add 4 cups of water and blend again until you have the consistency of coconut milk. 
  6. You can put the coconut milk into a nut bag and squeeze out excess liquid. Once that is done, pour this mixture into a big bowl and set aside for separation. 
  7. During this time, the creamy part should separate from the liquid and rise to the top. 
  8. Scoop out the coconut cream and transfer it to another container.
  9. If you want a thicker cream, refrigerate the mixture overnight. 
  10. Now, the coconut cream is ready to use. Store it in the refrigerator in an airtight container and use it within 3–4 days. 


What does coconut cream look like?

Coconut cream looks like thick white yogurt with a creamy texture. The coconut-like flavor can spice up certain recipes that require heavy sauces. This very thick cream may also be used for baked desserts, curry spices, vegetable soups, creamy marinades, and even beverages.

Is coconut cream dairy free?

Yes, coconut cream is dairy-free and perfect for those who are lactose intolerant. This is not considered a dairy product because it derives from plants and not animals. Most people use coconut cream as an alternative to heavy cream, half-and-half, and regular semi-skimmed milk.

Is coconut cream good or bad for weight loss?

Consuming coconut cream might not be ideal for those trying to lose weight. It contains a high amount of calories and saturated fats, which could disrupt your weight loss results. Eating coconut cream in moderation is fine, but aim to consume Greek yogurt or unsweetened almond milk.

A Word From a Nutritionist

Coconut cream contains saturated fats and sugars – two things that may damage your long-term health. Therefore, you should consume coconut cream in moderation and opt for light coconut milk, as this low-calorie option ensures you don’t have a high saturated fat intake.

Of course, coconut milk might not be as thick as coconut cream. There are ways you can thicken the product when using it for certain recipes. Some people add cornstarch or all-purpose flour as a thickening agent while boiling the mixture to create a denser consistency.

You could also use coconut oil to sauté vegetables, fry foods, create seafood dips, spread over bread, or mix into smoothie bowls. There are studies that prove the medium-chain fatty acids in coconut oil can help people lose weight, making this food product suitable for weight loss.


So, is coconut cream actually healthy?

Coconut cream is good for you in moderate amounts. You want to monitor how much you eat since most brands are high in calories and saturated fats. If you’re trying to lose weight, it might be best to avoid coconut cream and opt for alternatives like coconut, almond, or oat milk

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 28, 2023
8 min read 1224 Views 0 Comments

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