How much fat is in creamed coconut? A complete nutritional guide

December 27, 2025 •

3 min read

Creamed coconut is a dense, high-fat ingredient, with some brands reporting as much as 68g of fat per 100g serving. This concentrated coconut meat, often sold in solid blocks, contains over 60% fat by weight, with the vast majority being saturated fat. Understanding how much fat is in creamed coconut is key to using it effectively and healthily in your cooking.

Quick Summary

Creamed coconut, a highly concentrated product from ground coconut meat, is exceptionally high in fat, primarily saturated fats, making it very calorie-dense. Its fat profile, while containing beneficial MCTs, warrants moderate consumption.

Key Points

High Fat Concentration: Creamed coconut contains a very high percentage of fat, typically 65-68g per 100g, making it a calorically dense ingredient.
Predominantly Saturated Fat: The majority of its fat is saturated, consisting mainly of medium-chain triglycerides (MCTs) like lauric acid.
Different from Other Coconut Products: Unlike coconut cream or milk, which are liquid extracts, creamed coconut is the ground, solid meat and includes fiber.
Source of MCTs: The MCTs in creamed coconut are absorbed differently than other fats and are used by the body for energy.
Use in Moderation: Due to its high fat and calorie content, creamed coconut should be used sparingly, especially if you are watching your saturated fat intake.
Highly Versatile Ingredient: It can be melted into sauces, used in desserts, or dissolved in warm water to create custom-consistency coconut milk or cream.

Creamed coconut is a dense, ground paste made from the dehydrated, unsweetened fresh meat of a mature coconut. Unlike coconut cream, which is a liquid extract, creamed coconut contains the full pulp and fiber of the coconut, leading to its solid, concentrated form and high fat density. It is a popular ingredient in Southeast Asian, Indian, and Caribbean cuisines, prized for its ability to add a rich, intense coconut flavor and creamy texture to dishes.

The High Fat Content Explained

Because creamed coconut is essentially pure, concentrated coconut meat with minimal water content, it has an extremely high fat concentration. Nutrition labels from various brands show the total fat content typically falls between 65g and 68g per 100g serving. A significant portion of this fat is saturated fat, often exceeding 60g per 100g.

The composition of this fat is a point of interest. Most of the saturated fat in coconut products consists of medium-chain triglycerides (MCTs), notably lauric acid. These MCTs are metabolized differently than other saturated fats, being absorbed directly by the liver for energy rather than being stored as fat. This difference has led to some studies linking coconut fat to positive health outcomes, but the overall high saturated fat and calorie count mean it should be consumed in moderation.

Creamed Coconut vs. Other Coconut Products

It's important not to confuse creamed coconut with other, more common coconut-based ingredients, as their fat and nutritional profiles differ significantly.

Comparison Table: Coconut Products Fat Content


Product	Total Fat (approx. per 100g)	Main Composition	Notable Differences
Creamed Coconut	65g–68g	Ground coconut meat, fiber, and oil	Solid block, richest flavor, highest in fiber
Coconut Cream	20g–24g	Extracted liquid from coconut pulp	Thicker than coconut milk, lower fat than creamed coconut
Coconut Milk	10g–18g (varies)	Diluted liquid extract from coconut pulp	Thinner consistency, lower fat and calories per serving
Coconut Oil	~99g	Pure oil, separated from meat and water	Pure fat, no fiber or protein, solid at room temp

How to Use Creamed Coconut Effectively

Due to its high fat and calorie density, creamed coconut is best used as a flavoring or thickening agent rather than a primary food source. Here are some common uses:

Enriching curries and sauces: Add chopped or grated creamed coconut directly to curries and sauces to create a creamy, rich texture and deep coconut flavor.
Desserts and confectionery: It can be used as a base for rich vegan desserts like chocolate coconut fudge, ice cream, and cheesecakes.
Creating homemade coconut milk: Dissolving creamed coconut in warm water allows you to make fresh coconut milk or cream, with the concentration adjustable based on your needs.
Baking: It can add moisture and a distinct flavor to baked goods like cakes, muffins, and brownies.

Health Considerations

While the MCTs in coconut products may offer some health benefits, the high saturated fat content of creamed coconut warrants caution, especially for individuals monitoring their cholesterol levels. Health organizations, such as the American Heart Association, recommend limiting saturated fat intake, as it can raise LDL (“bad”) cholesterol.

Therefore, the key is moderation. Creamed coconut can be a part of a healthy, balanced diet, particularly for those on a vegan or ketogenic plan, but it should be used mindfully. Replacing some animal fats with coconut products may be beneficial, but it is not a free pass for unlimited consumption. The total amount of saturated fat and calories should be considered within the context of your overall dietary needs. For specific dietary guidance, it is always best to consult a healthcare professional. For more information on healthy fats, you can review the guidelines from the American Heart Association.

Conclusion

Creamed coconut is a concentrated, calorie-dense product with a high fat content, primarily saturated fat. Its unique composition, containing beneficial MCTs, differentiates it from other saturated fat sources, but does not negate the importance of consuming it in moderation. When used thoughtfully in cooking, it provides a rich, intense coconut flavor and creamy texture, making it a valuable addition to many cuisines and dietary plans. Always be mindful of its potent nutritional profile to ensure it aligns with your health and wellness goals.

Frequently Asked Questions

No, creamed coconut is a solid, concentrated block made from ground, dehydrated coconut meat, including the fiber. Coconut cream is the thick, liquid extract that rises to the top when chilling coconut milk.

Yes, you can substitute creamed coconut for coconut milk by dissolving it in warm water. The ratio can be adjusted to achieve your desired consistency, with a 5:1 water-to-creamed coconut ratio typically yielding a coconut milk substitute.

The saturated fat in creamed coconut is primarily MCTs, which are metabolized differently from other saturated fats. However, as with any high-fat food, moderation is key due to the high calorie count and potential to raise cholesterol.

Store creamed coconut in an airtight container in a cool, dark place. Once opened, it's best to refrigerate it, as the block can become liquid in warm conditions without affecting its quality.

Yes, its high fat and low-carbohydrate profile makes it an excellent ingredient for many ketogenic recipes, providing flavor and creaminess without excessive carbs.

To melt creamed coconut, grate or chop the block into small pieces. Add it to a saucepan with other heated ingredients or a liquid base and stir over low heat until fully dissolved.

Since creamed coconut is made from the whole coconut meat, it is a good source of dietary fiber, with some products reporting as much as 16g per 100g.