Is coconut cream unhealthy for you? Separating Fact from Fiction

December 1, 2025 •

4 min read

With a single cup of canned coconut cream containing over 46 grams of saturated fat, it's a food that raises questions about its place in a healthy diet. The question, "Is coconut cream unhealthy for you?" is a valid one, and the answer, like many things in nutrition, depends largely on context, serving size, and overall dietary pattern.

Quick Summary

Answering whether coconut cream is unhealthy depends on moderation. It contains saturated fats and calories, which necessitate portion control, but also offers medium-chain triglycerides and potassium.

Key Points

High in Saturated Fat: Coconut cream is very high in saturated fat, which can raise LDL ('bad') cholesterol and increase the risk of heart disease when consumed excessively.
Calorie Dense: Its high fat content makes it calorie-dense, which can contribute to weight gain if portion sizes are not managed.
Contains MCTs: A portion of its saturated fat is in the form of medium-chain triglycerides (MCTs), which are more easily digested and provide a quick source of energy.
Potassium Source: It provides a good amount of potassium, an important mineral for regulating blood pressure and fluid balance.
Good Dairy Alternative: Coconut cream is an excellent, naturally lactose-free and vegan alternative to dairy products like heavy cream.
Digestive Issues and Allergies: The high fat content can cause digestive problems for some, and although rare, coconut allergies exist.

Understanding Coconut Cream's Nutritional Profile

Coconut cream is a rich, versatile product derived from the flesh of mature coconuts. It is thicker and higher in fat than coconut milk, and this is where most of its nutritional concerns and benefits stem from. While it is a popular dairy alternative for vegan and lactose-intolerant individuals, its high concentration of saturated fat and calories means it should be consumed thoughtfully.

The High Saturated Fat Content

The most debated aspect of coconut cream is its saturated fat content. Approximately 95% of the fat in coconut cream is saturated. The American Heart Association recommends limiting saturated fat intake to less than 6% of your total daily calories. A single serving of coconut cream can easily exceed this recommendation, and excessive consumption of saturated fat is linked to higher levels of LDL ("bad") cholesterol, which can increase the risk of heart disease and stroke.

However, some research indicates that the type of saturated fat in coconuts, primarily medium-chain triglycerides (MCTs), is metabolized differently than other types of saturated fat. MCTs are absorbed more quickly and converted into energy, which may offer certain health benefits like improved cognitive function and metabolism. Still, the scientific community is still researching the long-term effects, and official guidelines advise caution.

Calorie Density and Weight Management

Due to its high fat content, coconut cream is very calorie-dense. For individuals managing their weight, this is a crucial factor to consider. Mindlessly adding it to dishes and beverages could significantly increase daily calorie intake without providing a sense of fullness proportional to the calories consumed, potentially leading to weight gain. For example, replacing a lower-calorie dairy product with coconut cream could add hundreds of extra calories per serving.

Micronutrients and Health Benefits

It is not all bad news for coconut cream. It is a source of several important micronutrients that can be beneficial when consumed in moderation. These include potassium, which is vital for fluid balance and blood pressure regulation, as well as minerals like iron, magnesium, and zinc. The antioxidants present in coconut cream also help combat oxidative stress.

Potential health benefits include:

Support for the ketogenic diet: The high fat and low carb profile make it a popular ingredient in keto recipes.
Lactose-free alternative: It serves as an excellent dairy-free option for those with intolerances or allergies.
Antimicrobial properties: Lauric acid, a component of coconut fat, is converted into monolaurin in the body, which has some antimicrobial and antiviral effects.

Potential Downsides and Who Should Be Cautious

Despite its benefits, some individuals should be particularly mindful of their coconut cream intake.

Heart Disease Concerns

Those with pre-existing heart conditions, high LDL cholesterol, or a family history of heart disease should exercise caution. Due to the high saturated fat content, a healthcare provider or dietitian should be consulted before regularly incorporating coconut cream into the diet.

Digestive Issues

For some, the high fat content can cause digestive discomfort, such as diarrhea, bloating, or abdominal cramps. This is particularly true for individuals with fat malabsorption issues or those who have had their gallbladder removed. Additionally, some processed coconut creams contain thickening agents like xanthan gum or guar gum, which can cause gastrointestinal distress in sensitive individuals.

Coconut Allergy

Although rare, coconut allergies do exist. The FDA classifies coconuts as tree nuts, and some people with tree nut allergies may also have a reaction to coconuts. Furthermore, cross-contamination is a risk, as many manufacturing facilities process other tree nuts alongside coconut products.

Coconut Cream vs. Coconut Milk: A Nutritional Comparison

Choosing between coconut cream and coconut milk depends on your dietary goals and how you plan to use it. The key difference lies in the fat and calorie content.


Feature	Coconut Cream	Coconut Milk	Winner for Health (Generally)
Fat Content	Higher (up to 25%)	Lower (approx. 10-15%)	Coconut Milk
Saturated Fat	Significantly Higher	Lower	Coconut Milk
Calories	Significantly Higher	Lower	Coconut Milk
Thickness/Richness	Thicker, richer texture	Thinner, more liquid	Coconut Cream (for recipes)
Flavor Intensity	More intense coconut flavor	Milder coconut flavor	Coconut Cream (for recipes)

For most applications, especially if monitoring fat and calorie intake, coconut milk is the more health-conscious choice. Coconut cream should be reserved for recipes where its rich texture and concentrated flavor are essential and used sparingly.

How to Incorporate Coconut Cream Healthily

If you choose to enjoy coconut cream, here are some tips to do so responsibly:

Use it as an accent: Instead of a full-cup base, use a tablespoon or two to add flavor to curries, soups, or stews.
Prioritize unsweetened versions: Always opt for unsweetened coconut cream to avoid excess added sugars.
Make your own: Create a simple whipped coconut cream from chilled coconut milk to control ingredients and portion size. This is a great alternative to high-sugar dairy toppings.
Balance your meal: Be mindful of other high-fat foods in your diet on days you use coconut cream.

Conclusion: A Matter of Moderation

So, is coconut cream unhealthy for you? The answer is not a simple yes or no. For most healthy individuals, it is not inherently unhealthy when consumed in moderation and as part of a balanced diet. Its high saturated fat and calorie content are the primary concerns, but it also offers nutritional benefits like MCTs and potassium. For those with specific health concerns like high cholesterol or digestive issues, it may be best to limit intake or choose a lower-fat alternative like coconut milk.

Ultimately, coconut cream is a rich ingredient that adds unique flavor and texture to dishes. Like any energy-dense food, it's important to be mindful of serving sizes and consider your overall dietary needs.

Frequently Asked Questions

While the high saturated fat content can raise LDL cholesterol, the type of fat (MCTs) is metabolized differently than other fats. However, most health organizations still advise limiting overall saturated fat intake, so moderation is key.

Coconut cream is thicker and has a significantly higher fat and calorie content than coconut milk. For everyday consumption or lower-fat cooking, coconut milk is generally a healthier choice.

Yes, if consumed in large quantities, the high calorie content of coconut cream can contribute to weight gain, especially if you are not accounting for its rich energy density in your overall diet.

Yes, its high fat and low carbohydrate profile make it a popular ingredient for those following a ketogenic diet. However, portion control is still important due to its calorie density.

For some people, especially those sensitive to fats or certain thickening agents, coconut cream can cause digestive issues like bloating or diarrhea. It is best to start with small quantities to see how your body reacts.

Yes, in moderation, it offers benefits including being a good source of potassium and other minerals, providing antioxidants, and containing MCTs, which can boost energy.

People with heart conditions or high cholesterol should be cautious due to its high saturated fat. Anyone with a rare coconut allergy or digestive sensitivities to fats or thickening gums should also avoid it.

Cream of coconut is a sweetened product, often used in cocktails, that contains added sugar. Coconut cream is the unsweetened, high-fat portion separated from coconut milk.