Which Has More Calories, Coconut Milk or Coconut Cream? A Nutritional Breakdown

November 4, 2025 •

4 min read

Due to its significantly higher fat content, coconut cream consistently contains more calories per serving than coconut milk. This difference stems from the higher concentration of coconut flesh used in its production, which gives it a thicker, richer consistency but also a denser nutritional profile.

Quick Summary

Coconut cream contains more calories and saturated fat than coconut milk because it is made with a higher ratio of coconut flesh to water. The increased fat content also makes the cream thicker, richer, and better suited for indulgent dishes, while the milk is lighter and more versatile for sauces and soups.

Key Points

Higher Fat Content: Coconut cream has a much higher fat content than coconut milk, making it more calorically dense.
Richness vs. Lightness: Use coconut cream for richer, thicker sauces and desserts, and coconut milk for lighter curries, soups, and beverages.
Manufacturing Difference: Coconut cream is made with a higher ratio of coconut flesh to water, or by skimming the fat layer from coconut milk.
Dietary Consideration: If managing calorie intake, opt for coconut milk. For higher fat needs, such as in keto diets, coconut cream is suitable.
Read Labels: Always check the nutrition facts, especially for full-fat vs. light varieties, as calorie and fat content can vary by brand.
No Interchangeable Substitute: While you can sometimes thin cream with water, swapping milk for cream will drastically alter a recipe's texture and richness.

Understanding the Fundamental Difference

The core distinction between coconut milk and coconut cream lies in their composition, which directly influences their caloric density. Both are made by grating the white flesh of mature coconuts and combining it with hot water before straining. The key difference is the ratio of coconut to water.

Coconut Cream: Made with a higher proportion of grated coconut flesh and less water, resulting in a much thicker, richer product with a higher concentration of fat and thus, more calories. For commercially canned products, the thick top layer that separates from the thinner liquid is also considered coconut cream.
Coconut Milk: Made with more water, giving it a consistency closer to cow's milk and a lower fat and calorie count compared to the cream.

This fundamental difference in manufacturing is why the final products are not simply interchangeable, especially when monitoring caloric or fat intake.

The Caloric and Macronutrient Breakdown

When comparing standard, full-fat versions, the nutritional differences are clear. While specific values can vary between brands, the general trend remains consistent. For example, a ¼ cup serving of coconut cream might contain approximately 120 calories and 13g of fat, while the same amount of coconut milk provides around 100 calories and 10g of fat.

This difference is even more pronounced when you compare a quarter-cup of coconut cream to a full cup of coconut milk, with the cream having a higher saturated fat count despite the smaller serving size. The fat in these products is predominantly saturated, primarily in the form of medium-chain triglycerides (MCTs), which are metabolized differently than other fats and provide a quick source of energy.

Here’s a comparison of key nutritional aspects:

Fat Content: Coconut cream is significantly higher in fat, which contributes to its higher calorie count. This fat is responsible for its luxurious texture and rich flavor.
Carbohydrates and Sugar: The carbohydrate and sugar content are generally low in both, especially in unsweetened versions. Coconut milk might contain a gram of sugar per serving, whereas unsweetened coconut cream is often sugar-free.
Vitamins and Minerals: Both products offer a decent source of certain minerals, but their contribution is minor, especially given the typically small serving sizes. While they contain some iron, magnesium, and potassium, they are not significant sources in a balanced diet.

Culinary Applications and Texture Impact

The difference in calories and fat dictates the culinary role of each product. Understanding this helps you choose the right one for your recipe and nutritional goals.

Coconut Cream Applications:
- Desserts: The richness of coconut cream makes it ideal for dairy-free ice creams, puddings, and whipped cream.
- Rich Sauces and Curries: In Thai cooking, coconut cream is often added early to cook with the curry paste, releasing its fats and enhancing flavor.
- Cocktails: It is a key ingredient in many tropical cocktails, including piña coladas, especially in its sweetened form known as 'cream of coconut'.
Coconut Milk Applications:
- Soups and Curries: Its thinner consistency makes it a versatile liquid base for soups and curries, providing a lighter coconut flavor and texture.
- Smoothies and Beverages: As a dairy-free milk alternative, it blends well into smoothies and can be used in coffee or cereal.
- General Cooking: When a recipe requires a lighter, more liquid consistency without the intense richness of cream, coconut milk is the preferred choice.

Comparison Table: Coconut Milk vs. Coconut Cream


Aspect	Coconut Milk (Full-Fat)	Coconut Cream (Unsweetened)
Consistency	Thinner and more liquid, similar to cow's milk.	Much thicker and richer, like heavy cream.
Fat Content	Lower fat content per serving.	Higher fat content per serving.
Caloric Content	Lower calories per serving.	Higher calories per serving.
Ideal Uses	Curries, soups, beverages, sauces.	Desserts, richer sauces, ice cream, whipped cream.
Flavor Profile	Lighter, more delicate coconut flavor.	Richer, more intense coconut flavor.
Dietary Option	Lighter option for those watching calories.	More indulgent option for richness.

Making the Right Choice for Your Nutrition Goals

Your choice between coconut milk and coconut cream depends on your recipe and dietary needs. If your primary concern is managing calorie intake or reducing overall fat, opting for coconut milk is the more sensible choice. For a lighter, more liquid consistency in sauces, soups, or beverages, it is the clear winner.

Conversely, if your recipe calls for a thick, luxurious texture and rich flavor, coconut cream is necessary. While higher in calories and saturated fat, it provides the indulgent quality needed for desserts and creamy sauces. Many people find that a small amount of coconut cream delivers a satisfying richness, meaning you may not need to use much to achieve your desired flavor and texture.

For those on specific diets, such as a ketogenic diet that emphasizes higher fat intake, coconut cream's profile is often preferred. However, for everyday use or in larger quantities, the higher calorie count warrants consideration. Always check the nutritional information, especially if you are concerned with your fat intake, as values can vary slightly between brands and between full-fat and light versions.

Conclusion: Choose Wisely Based on Your Needs

Ultimately, the question of which has more calories, coconut milk or coconut cream, has a clear answer: the cream is denser and more caloric due to its higher concentration of coconut fat. The decision of which to use depends entirely on the requirements of your recipe and your nutritional goals. For light and flavorful dishes, coconut milk is the go-to. For rich, decadent results, coconut cream is the star. By understanding their differences, you can make an informed choice to create the perfect dish while staying mindful of your diet.

An unopened can of full-fat coconut milk can also be refrigerated, which causes the cream to separate and harden at the top, allowing you to scoop it off for use as coconut cream, leaving the thinner milk behind. For further reading on coconut-based products, you can explore detailed guides on reputable food and nutrition websites such as Healthline.

Frequently Asked Questions

Coconut milk is not a perfect substitute for coconut cream, as it will result in a thinner, less rich product. If you must substitute, you can reduce the coconut milk by simmering it to thicken it, but it may not achieve the same richness.

Light coconut milk is essentially regular coconut milk that has been watered down, resulting in a lower fat and calorie content. It is less rich and creamy than its full-fat counterpart.

Yes, you can make your own coconut cream from canned coconut milk. Simply refrigerate an unopened can overnight, and the thick cream will rise to the top. You can then scoop it off, leaving the thinner liquid behind.

Coconut cream is a plant-based alternative to heavy cream, with a similar thick and rich consistency. It has a high fat content but is suitable for vegan or dairy-free diets, unlike heavy cream.

No, cream of coconut is a different product. It is a heavily sweetened version of coconut cream, often used in cocktails like piña coladas, and is not interchangeable with unsweetened coconut cream for most cooking purposes.

Not necessarily. Unsweetened versions of both coconut milk and coconut cream generally contain little to no added sugar. Cream of coconut, however, is very high in sugar and should be used with caution.

After opening, transfer leftover coconut milk or cream from the can to an airtight container and store it in the refrigerator. Most brands recommend using it within a few days.