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Nuts & seeds

Coconut cream, raw

Raw coconut cream is the concentrated liquid expressed from grated coconut meat without the additional water specified in the USDA coconut-milk entries. It is distinct from raw coconut milk and canned sweetened coconut cream.

Nutrition per100 g
330kcal
1,380 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein3.6 g
7% RI*
Carbohydrates6.7 g
3% RI*
Fat34.7 g
50% RI*
Saturated fat30.8 g
100% RI*
Fibre2.2 g
9% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C2.8 mg
3% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.1 mg
4% RI*
Folate23.0 µg
12% RI*

Minerals

Calcium11.0 mg
1% RI*
Iron2.3 mg
16% RI*
Magnesium28.0 mg
7% RI*
Phosphorus122.0 mg
17% RI*
Potassium325.0 mg
16% RI*
Sodium4.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind coconut cream, raw

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 325 mg potassium, 122 mg phosphorus and 28 mg magnesium per 100 g.
  • Provides 2.28 mg iron and 1.30 mg manganese per 100 g.
  • Provides 2.8 mg vitamin C and 23 micrograms total folate per 100 g.
  • Its concentrated coconut flavour and fat can provide richness and body in curries, sauces and desserts.
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THE DOWNSIDE

What to keep in mind

  • Contains 330 kcal and 34.7 g fat per 100 g, so the quantity used materially affects a recipe’s energy content.
  • Contains 30.8 g saturated fat per 100 g, representing most of its total fat.
  • Provides 3.63 g protein and 11 mg calcium per 100 g and is not nutritionally equivalent to dairy cream or a fortified milk alternative.
  • USDA does not report total sugar, vitamin E, vitamin K or selenium for this reference, so those fields cannot be treated as measured zero values.
  • Coconut can cause allergic reactions, but FDA no longer includes coconut among the tree nuts it considers major food allergens; it must still appear in the ingredient list when used as an ingredient.
  • Concentration, extraction method and added ingredients vary between prepared and packaged products; use the matching recipe or package label.