Food guide

Coconut Cream

The thick, high-fat layer from grated coconut, used in small amounts to enrich curries and desserts.

Healthy FatsPlant-Based

Coconut Cream, a nutrient-dense healthy fats food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of coconut cream for fair comparison. Typical serving: 30 g — 99 kcal per 30 g serving.

Nutrition information for Coconut Cream
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	330 kcal	99 kcal	100 kcal
Protein	3.7 g	1.1 g	1.1 g
Carbohydrate	6.7 g	2 g	2 g
Fat	34.7 g	10.4 g	10.5 g
Fibre	2.3 g	0.7 g	0.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of coconut cream, with a typical serving and FDA Daily Value for adults.

Micronutrients for Coconut Cream
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	2.8 mg	0.84 mg	3%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.03 mg	0.009 mg	3%
Riboflavin	0 mg	0 mg	0%
Niacin	0.89 mg	0.27 mg	6%
Vitamin B6	0.047 mg	0.014 mg	3%
Folate	23 µg	6.9 µg	6%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.26 mg	0.078 mg	5%
Minerals
Calcium	11 mg	3.3 mg	<1%
Iron	2.3 mg	0.69 mg	13%
Magnesium	28 mg	8.4 mg	7%
Phosphorus	122 mg	36.6 mg	10%
Potassium	325 mg	97.5 mg	7%
Sodium	4 mg	1.2 mg	<1%
Zinc	0.96 mg	0.29 mg	9%
Copper	0.38 mg	0.11 mg	42%
Manganese	1.3 mg	0.39 mg	57%

Source: USDA FoodData Central — Nuts, coconut cream, raw (liquid expressed from grated meat)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat coconut cream?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
The thick, high-fat layer from grated coconut, used in small amounts to enrich curries and desserts.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Curry, Lime, Chili.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.