1/3 cup (80 ml) Coconut Cream contains 170 calories. This rich, creamy, and naturally sweet substance is derived from mature coconut flesh and has a high-fat content. It is widely used in various cuisines around the world.
Coconut cream is a source of essential minerals and vitamins, including manganese, copper, iron, and selenium. It is also rich in antioxidants, fiber, and medium-chain triglycerides (MCTs), which are beneficial fats that can help maintain a healthy weight.
In this article, we'll explore more about the nutritional value, benefits, and uses of coconut cream, as well as tips for choosing, storing, and cooking with it.
Calories in Coconut Cream
1/3 cup (80 ml) of coconut cream has 170 calories, with 17 grams of fat, 2 grams of protein, and 3 grams of carbohydrates. While it may be high in calories, coconut cream is a nutritious addition to your diet, offering a range of essential vitamins and minerals. However, it is important to consume coconut cream in moderation, especially if you are watching your calorie intake.
Fat Content in Coconut Cream
Coconut cream is rich in fat, with 17 grams of total fat per 1/3 cup (80 ml) serving. However, most of the fat in coconut cream is in the form of medium-chain triglycerides (MCTs), which are easy to digest and may have health benefits. MCTs have been shown to increase feelings of fullness, boost metabolism, and improve brain function. While the high-fat content of coconut cream may be a concern for some people, it can be a healthy addition to a balanced diet in moderation.
Carbohydrate Content in Coconut Cream
Coconut cream is low in carbohydrates, with only 3 grams per 1/3 cup (80 ml) serving. This makes it a suitable ingredient for people following low-carb or ketogenic diets. However, be mindful of the other ingredients in recipes that may add additional carbohydrates to your dish.
Protein Content in Coconut Cream
Coconut cream is not a significant source of protein, with only 2 grams per 1/3 cup (80 ml) serving. If you are looking to boost your protein intake, consider pairing coconut cream with protein-rich foods like meats, fish, tofu, or legumes. Alternatively, try adding a scoop of protein powder to your coconut cream-based smoothies or desserts.
Vitamins and Minerals in Coconut Cream
Coconut cream is a good source of essential vitamins and minerals, including manganese, copper, iron, and selenium. These nutrients contribute to a healthy immune system, promote healthy skin, and help maintain a healthy metabolism. Adding coconut cream to your diet can help you meet your daily nutrient needs.
Benefits of Coconut Cream
Coconut cream has a range of potential health benefits, thanks to its nutrient-rich composition. It may help improve heart health, aid in digestion, boost brain function, and support healthy skin and hair. Additionally, coconut cream may help regulate blood sugar levels and promote weight loss when consumed in moderation.
Uses of Coconut Cream
Coconut cream can be used in a variety of dishes, including soups, curries, sauces, smoothies, and desserts. It is a popular ingredient in many Southeast Asian cuisines, adding a rich, creamy texture to savory dishes like green curry or tom kha gai. Coconut cream is also a tasty addition to sweet treats, like coconut ice cream, flan, or panna cotta.
Coconut Cream vs Coconut Milk
Coconut cream and coconut milk are both made from mature coconut flesh, but they have different fat contents. Coconut milk is made by soaking grated coconut flesh in water and then straining it. It has a thinner consistency and lower fat content than coconut cream. Coconut cream is thicker, richer, and has a higher fat content than coconut milk, making it ideal for use as a dairy-free alternative to heavy cream in recipes.
Choosing and Storing Coconut Cream
When choosing coconut cream, look for a brand that uses only natural or organic ingredients and contains no added sugars or preservatives. Coconut cream can be stored in an airtight container in the refrigerator for up to 5 days. If you only need a small amount of coconut cream, consider purchasing a can of coconut milk instead and allowing it to separate in the refrigerator overnight. The thick layer of cream that rises to the top can be skimmed off and used in your recipes.
Recipes using Coconut Cream
Here are some delicious recipes that feature coconut cream: - Coconut Curry Chicken: Tender chicken simmered in a creamy coconut curry sauce, packed with spices and aromatics. - Coconut Milk Ice Cream: A dairy-free and vegan-friendly ice cream made with coconut cream and your favorite flavors.
5 Frequently Asked Questions About Coconut Cream
1. What is coconut cream?
Coconut cream is a thicker and richer version of coconut milk. It is made by simmering coconut meat in water and then straining it to remove any solids. Unlike coconut milk which has a lower fat content, coconut cream has a higher fat content because it contains less water. It is commonly used in many Southeast Asian and Caribbean dishes.
2. What are the health benefits of coconut cream?
Coconut cream is packed with healthy fats that can help increase your good cholesterol levels. It is also a rich source of vitamins C, E, and B complex as well as minerals like magnesium, potassium, and phosphorus. Additionally, it has anti-inflammatory and anti-bacterial properties.
3. How can I use coconut cream in recipes?
Coconut cream can be used as a dairy-free alternative to heavy cream in many recipes. It can be added to soups, curries, and sauces to add a creamy texture and rich flavor. You can also use it to make dairy-free whipped cream or in baked goods like cakes and pies.
4. How should I store coconut cream?
Coconut cream should be stored in an airtight container in the refrigerator. It can also be frozen for up to 3 months. Before freezing, make sure to mark the date on the container and use it within the recommended time-frame.
5. Are there any substitutes for coconut cream?
If you cannot find coconut cream or if you are allergic to coconut, you can use other substitutes like heavy cream or cashew cream for a similar richness and creaminess in your recipes. However, keep in mind that the flavor may differ from coconut cream.