About 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs).. Coconut milk tops out at 552 calories per 240-gram cup. Furthermore, the creamy texture of coconut milk is similar to that of dairy milk, making it a suitable vegan substitute in recipes. Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12. Creamed coconut is more commonly known as coconut butter. Tagged With: coconut, coconut cream, coconut milk. While coconut cream can be used in a similar way to coconut milk, it’s extra-thick texture lets you experiment with unique recipes. Otherwise, the rest of the products on the list really differ in fat content. If you’re starting to get overwhelmed with all these creamy variations, don’t worry—this is the last one. They can also substitute dairy milk for individuals who are either lactose-intolerant, vegan or simply prefer not to consume milk from animals. 9 years ago. Because of its density, it can be used as an addition to soups, smoothies, and shakes. Cream of coconut is almost always sweetened with sugar, as it’s typically used for desserts. You’ll learn the uses of each, how one differs from the other, plus the benefits of consuming them. Here’s a rundown of the nutritional benefits of coconut cream, based on what you’ll find in a can of Thrive Market Organic Coconut Cream: Calories: 130 per ¼ cup; Fat: 13g; Saturated Fat: 12g; Carbs: 2g; Dietary fiber: 1g; Sugars: 1g The only real nutritional differences between coconut milk and coconut cream are the calorie and fat content. 13.3 grams carbohydrates. The cream is thicker, and the milk is more fluid. Detailed nutrition comparison for coconut milk vs coconut cream. Learn how your comment data is processed. Coconut milk is an excellent source of calcium. April 1, 2020 By Joel Runyon Leave a Comment. The same serving of cream is a whopping 792 calories. Note that the latter is unsweetened. You can find coconut cream in most Asian markets. Coconut milk is an excellent source of calcium. Required fields are marked *, Notify me of followup comments via e-mail. You shouldn’t chug multiple glasses per day regardless of the health perks. Both have similar tastes—it’s the consistency that separates them. Since coconut milk is derived from the coconut fruit, it is a completely vegan product. Coconut milk is thicker and higher in calories than coconut water. Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) It’s more like what you’d consider juice: the tasty white flesh is grated and mixed with water. We compared the nutritional contents of If you opt for a sweetened variety, we’re talking about roughly 1000 calories per a single cup. Note that the latter is unsweetened. Coconut Cream Nutrition Facts. Coconut Milk Beverage: this form of coconut milk is almost always sold in cartons. Both liquids are nourishing in their own unique ways—the one that’s better for you will depend on your dietary and culinary needs. But I have had some disappointing results with light coconut milk, so I would suggest buying the real stuff and not eating it often if you are worried about calories. Filed Under: Articles, Is It Paleo? Thai Kitchen is probably the most highly distributed brand in the U.S. Chaokoh is a very good Thai brand if you can find it. That includes savory curries, delicious desserts, and yummy pastries. Take note that not all brands are equal when it comes to these products. Coconut milk made from mature coconut flesh also has nutritional benefits. Note: Get full nutrition facts and other common serving sizes of Coconut Milk or Cream (Liquid with Water) including 1 tbsp and 1 oz. In Ghana, the milk is a traditional remedy for diarrhea. Our article will clear up the coconut cream vs coconut milk debate. The Bad, The Better & The Best Options, The Beginner’s Guide To The Autoimmune Protocol. But you may not use an entire cup of this kind of coconut milk. Health benefits of coconut milk. There was an error submitting your subscription. Coconut milk can replace a coffee creamer, plus it’s dairy-free. There are 913 calories in 14 ounces of Coconut Milk or Cream (Liquid with Water). Coconut milk is a high-calorie food. below using 2020 USDA and NIH data. 34.68 g. 23.84 g. Water. Strained through cheesecloth and separated from coconut cream, coconut milk is a perfect dairy milk alternative (like almond milk). In the table below we have the comparison of nutritional information on 1 cup or 244 grams of almond milk and drinking coconut milk according to USDA.gov. Gokani turns to creamed coconut and milk powder only in the absence of fresh or tinned. (Canned coconut milk has 12 grams of saturated fat per cup.) They’re also rich in copper, iron, phosphorus, and potassium. Coconut milk has more Vitamin A than coconut cream - coconut milk has 63ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts. I'd like to receive a free 30 day course by email. Coconut cream is an excellent source of potassium and it has more potassium than coconut milk - coconut cream has 325mg of potassium per 100 grams and coconut milk has 19mg of potassium. Coconut milk has more Vitamin D than coconut cream - coconut milk has 42iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts. Your email address will not be published. Both contain an abundance of saturated fat, which is part of a healthy diet. What Are the Advantages of Coconut Milk Vs. Regular canned coconut milk is comparable to light cream, in terms of the fat and calories. You'd need to walk 14 minutes to burn 49 calories. If you pit coconut milk vs coconut cream against each other nutritionally, it would be hard to pick a winner. Coconut water is found in young, green coconuts. The sweet flavor of coconut milk comes from sucrose, a disaccharide found predominantly in plant sugars.Though, sucrose has moderately high glycemic … Light canned coconut milk is closer to the fat and calorie content of whole milk. Coconut cream is an excellent source of potassium. Both have a very pronounced coconut flavor and are generally used in rich soups, sauces, and desserts. Coconut Milk It isn’t an ideal curative, but it does have the advantage of being sterile and fresh. They are a much lighter version and have fewer calories and lower fat content. The Ultimate Guide To Intermittent Fasting, Turkey Sausage Patties with Lemon Spinach. Coconut Milk. Cream cheese vs Coconut milk - In-Depth Nutrition Comparison. One cup (approximately 240 grams) of raw coconut milk nutrition has about: 552 calories. Coconut cream has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and coconut cream does not contain significant amounts. As for minerals and vitamins, neither one is deficient. Let’s begin with calories: neither one is ideal if you’re limiting your daily intake. Coconut cream has more protein than coconut milk - coconut cream has 3.6g of protein per 100 grams and coconut milk has 0.21g of protein. He's a precision nutrition, and Gym Jones Level 1 certified, and helped millions of people get healthy and lose weight since 2012. Saturated fats can increase good (HDL) cholesterol while lowering inflammation in the body. The comparison below is by common portions, e.g. . 5.5 grams protein. Here, you can place the can of full fat coconut milk in the fridge and wait for several hours for the solid layer to separate from the liquid one. This isn’t made with the nutrient-dense flesh and it has less than 50 calories per cup. Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) This site uses Akismet to reduce spam. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. About 1/4–1/2 cup at once is best, either as part of recipes (for example as “coconut whipped cream”) or on its own combined with other flavors (such as in a smoothie). That’ll depend on the recipe. If you use it as cream in your coffee, and consume just a tablespoon of the creamy treat, you’ll only consume 35 calories and under 4 grams of fat (as indicated on the label). Coconut milk tops out at 552 calories per 240-gram cup. = 330 cal. Coconut cream is high in saturated fat and coconut milk has less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat. Coconut cream has more Vitamin C than coconut milk - coconut cream has 2.8mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts. Protein: 1 gram As you can see, coconut water has far fewer calories than its creamier counterparts, with coconut cream taking the lead in the highest calories and total fat … In spite of the fat, consuming coconut milk (or flesh) doesn’t appear to be associated with heart disease risk. (100g each) and Although they may taste and sound similar, they aren’t. It’s somewhat akin to peanut butter. Coconut cream: 2 tablespoons = 60 calories and 6 grams of fat Coconut milk: 2 tablespoons = 22.5 calories and 2.25 grams of fat. If your recipe demands a coconut cream, you can’t really thicken the milk the same way you can dilute the cream. Almond Milk Vs Coconut Milk Nutritional Facts. Coconut cream vs coconut milk are two separate products that shouldn’t be confused with one another. Coconut cream Nuts, raw (liquid expressed from grated meat) 1 cup 792 calories 16.0 grams carbs 83.2 grams fat 8.7 grams protein 5.3 grams fiber 0 mg cholesterol 73.8 grams saturated fat 9.6 mg sodium 0 grams sugar 0 grams trans fat While coconut oil can penetrate the hair shaft to help restore lackluster locks, there isn’t much evidence for the cream or milk—yet. You can buy light coconut milk. It shouldn’t be added to curries. Compare Cream cheese to Coconut milk by vitamins and minerals using the only readable nutrition comparison tool. For the most part, you should be fine substituting coconut cream for milk as you can mediate the consistency with water. This milk has a very mild or negligible taste. Coconut milk is unsweetened and thinner than coconut cream, but about the same consistency as cows milk. Both coconut-based liquids are most common as ingredients in various recipes. We share the ways you can make use of them: Both the milk and cream can serve as delectable drinks by themselves—in moderation. The difference between coconut oil and coconut milk comes down to processing. One cup of unsweetened coconut milk (coconut cream) provides 560 calories, almost 58 grams of fat and over 51 grams of saturated fat. coconut cream For instance, the cream may be preferable for ice cream, whereas milk could work better for lighter sauces or curries. That means nearly all of the fat in coconut milk is the saturated type—and most of coconut milk’s calories come from sat fat. Coconut cream is a great source of dietary fiber and it has more dietary fiber than coconut milk - coconut cream has 2.2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts. Please note that different brands will have different nutritional values depending on how much water and almond/coconut they use. Coconut water doesn’t provide the creamy texture needed for a recipe that calls for it. Coconut milk is a liquid cream combination of coconut fruit and water. Find out the similarities and differences when it comes to: Both of these beverages come from the coconut, a multifaceted fruit with plenty of applications in and out of the kitchen. 100 ml of regular coconut milk contains 230 calories.. Please try again. Joel is also an ultra runner and endurance athlete - and in 2017, he became the the youngest person to run an ultra marathon on every continent in the world to build 7 schools with Pencils of Promise in developing countries.Follow him on Twitter, Instagram, Athlinks and read his full bio here. Coconut cream is a great source of dietary fiber and iron. Coconut Cream: this is essentially coconut milk with lower water content and a higher fat content. If you opt for a sweetened variety, we’re talking about roughly 1000 calories per a single cup. Coconut palm (Cocos nucifera L.) is a common tree found in the tropics that yields many food and beverage products, including coconut water, oil, milk, and cream… You may have heard these two delicious drinks referred to interchangeably—but you’re not entirely sure if they’re the same. Populations that frequently consume coconut byproducts demonstrate higher HDL levels. Milk is a bit of a misnomer since it’s plant rather than animal-based. For a quick recap of significant nutrients and differences in coconut milk and coconut cream: Coconut cream is high in calories and coconut milk has less calories than coconut cream - coconut cream has 330kcal of calories per 100 grams and coconut milk has 31kcal of calories. You might not expect many health benefits from such calorific beverages, but you’d be wrong. Total fat. Your email address will not be published. How to do coconut milk: put in the fridge, scrape the top and use as heavy cream, use the rest as a drink or in place of water in recipes. There are 49 calories in 1 tablespoon (0.5 oz) of Coconut Cream, raw. Despite the name, coconut cream is dairy-free. We’ll get more into that later on. Coconut milk is an excellent source of calcium and it has more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and coconut milk has 188mg of calcium. coconut milk Still, if you want to experiment, you can watch this video of a coconut milk hair mask: Here’s a video demonstrating a coconut cream hair mask, if you prefer: There’s little to distinguish coconut cream vs coconut milk, where it concerns flavor. Vitamin C is a crucial micronutrient that we can’t produce on our own, meaning we must get it from external sources. First off, be sure to shake or stir this product before use. Nutrients per Serving. An exception to that rule is if you made homemade coconut cream. It’s a notable element in oriental cuisine, typically used when making curry dishes. Folate works to help with cell division and other vital processes. That’s the fluid found inside coconuts when you crack them open. If you head to the cosmetics aisle, it seems every other shampoo or conditioner is coconut-based. How can you harness the powers of these two tropical elixirs? Where To Buy. The other way around may not be so easy. Making coconut milk into coconut cream: Pour the coconut milk into a saucepan and boil until about half the liquid has evaporated. Coconut Milk: Produced from the coconut meat by soaking the grated flesh in hot water and straining the result and then adding water. Two tablespoons of coconut milk contain: Calories: 56. versus Visit CalorieKing to see calorie count and nutrient data for all portion sizes. There are trace quantities—between 10 and 20 percent of your daily requirement—of vitamin C and folate, also known as vitamin B12. The same serving of cream is a whopping 792 calories. Is Creamed Coconut the Same as Coconut Cream? Ever wonder how your favorite foods stack up against each other in terms of nutrition? The major differences are in the consistencies and calorie counts—cream is thicker and more calorie-laden than milk. Milk and cream both provide hefty doses of manganese, an essential mineral for your body. Slightly sweet to taste, rich in nutrients, coconut water is low in calories than coconut milk. Coconut cream is a great source of dietary fiber and iron. Joel Runyon is the founder of Ultimate Paleo Guide and CEO of Ultimate Meal Plans - making delicious keto, paleo, banting, low carb and aip diets simple. Check your email to download the free resources. 53.9 g. 67.62 g. As you can see from above, coconut … The cream also comes from the flesh—except that it has a thicker consistency, and doesn’t always contain water. There are 330 calories (on average) in 100g of Coconut Cream. and Get this: coconut water has 50 calories per cup, but coconut milk has a whopping 500 calories per cup. of A 1-tablespoon serving of coconut milk contains 35 calories and … If you want a coconut-derived beverage that isn’t a calorie bomb, you can try coconut water. Coconut cream contains significantly higher amounts of carbohydrates and sugar compared to coconut milk. When it comes to cream vs coconut milk, coconut cream is higher in fat than coconut milk, and coconut milk in general is higher in … Coconut Cream. Bearing in mind that both have a high energy load, try not to be too heavy-handed if you’re using them as ingredients. cups, packages. The specific food items compared are: Cream and milk of coconut carry moderate levels of calories unlike the its other products like oil and dry kernels, which are denser sources of energy. Remember, a single cup of either one is over 500 calories. Roughly 50 of the 57.2 grams of fat in the milk are saturated, with nearly 74 grams out of 83.2 grams for the cream. If lactose intolerance or milk allergy is prompting a switch to coconut milk, first take a look at coconut milk versus milk to weigh which is better for you. Can You Use Coconut Cream Instead of Coconut Milk? ultra marathon on every continent in the world to build 7 schools with Pencils of Promise in developing countries. You can also. Coconut Cream vs Coconut Milk. You’ll also get a small dose of protein from both cream and milk—17 percent and 11 percent of your daily value, respectively. In case you are wondering about full fat coconut milk vs. coconut cream – well, there may be something that you can do. Since coconut cream is thicker than coconut milk, you can use it to create dairy-free whipped cream on top of fruit, pies, ice cream, milkshakes, and warm drinks. That’s why you need to read the label carefully before you buy—save the extra 200 or so calories. Oil is made from pressed meat, and milk is made from meat that's been boiled. Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12. Coconut Cream, Detailed nutritional comparison of coconut milk and coconut cream is analyzed below. You can add more flesh to boost the density: this video shows you how: You might see the two items alongside each other at the grocery store, but they aren’t the same thing. Still, these tasty beverages have plenty of benefits and applications. Coconut cream is a great source of iron and it has more iron than coconut milk - coconut cream has 2.3mg of iron per 100 grams and coconut milk has 0.3mg of iron. Some liquids are unsweetened, whereas others contain added sugars you may not want. The Lowdown on Coconut Cream vs Coconut Milk. In fact, studies suggest that coconut water may have antioxidant properties. 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