Coconut Cream vs. Coconut Milk: What’s the Difference?

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Crazy for coconut

Coconut everything is in vogue these days—from standbys like coconut cream, coconut milk, coconut oil, and coconut aminos to newer options like coconut vinegar and even coconut chips. And my oh my, are people talking about the “wonders” these foods can employ—some of which are much overrated.

“[People say] that coconut is a weight-loss miracle cure,” says Kelsey Lorencz, a Michigan-based registered dietitian nutritionist.

“While coconut oil or full-fat coconut milk can increase satiety and cause you to eat less overall, they do contain a significant amount of calories as they are so high in fats.”

In fact, if you struggle with overeating, mindful eating, or have difficulty honoring your hunger and fullness cues, consuming a lot of high-calorie coconut products could potentially result in weight gain, Lorencz says.

However, coconut-based foods definitely have important nutrients and benefits. That’s why we took a look at the differences between coconut cream vs. coconut milk—and when you should reach for one over the other.

a cup of coffee

© Olga Gagarova/Getty Images

Coconut cream vs. coconut milk

Is coconut cream the same as coconut milk? Nope. They’re alike in the sense that they contain mostly the same ingredients—typically just coconut, water, and often a stabilizer or two such as guar gum.

“Additives like guar gum can be added to some coconut milks to help with emulsification and creaminess,” says Lorencz.

But coconut cream, hence the name, is much thicker than coconut milk. Because of this, it contains more fat and less water.

You’ll typically find both coconut cream and coconut milk sold in canned and boxed forms. Coconut cream is good for making everything from vegan whipped cream to cake frosting to ice pops.

“In canned coconut milk, the cream is actually the top layer that often separates from the liquid in the can,” says registered dietitian Jennifer Lease, owner of ChefGirl Nutrition in the Denver Metro area.

“You can use this in a pinch. But if you know you’ll need coconut cream for a dish, I recommend choosing pure canned coconut cream.”

As for coconut milk, the canned type is thicker and a typical ingredient in recipes like curries and vegan ice cream.

On the other hand, the boxed variety is typically what you’d find in a coffee shop as a milk alternative—and it also works well for pineapple smoothies and soup.

When buying canned coconut milk, you’re able to choose either a regular version or a lite coconut milk. The latter has significantly fewer calories and fat.

As for boxed coconut milk, this beverage is in both the refrigerated and unrefrigerated sections, in both sweetened and unsweetened varieties.

Sweetened coconut milk contains added sugar, and both varieties can be fortified with nutrients such as vitamin A, vitamin B12, and vitamin D2, calcium, magnesium, selenium, and zinc.

How to shop for coconut cream and coconut milk

When shopping for coconut milk, look at the ingredient list and select those with little or no added sugar, advises registered dietitian nutritionist Vandana Sheth, author of My Indian Table.

If you like a plant-based milk with a sweeter taste, you can buy vanilla-flavored coconut milk that’s naturally flavored and contains no added sugars.

Coconut cream, which may be called creamed coconut or cream of coconut, tends to be void of added sugar—but to be safe, look for the term “unsweetened” on the product’s label.

When choosing between a can or a carton of coconut milk, think about how you’re going to be using the ingredient.

“If it will be used for eating or drinking, it’s best to choose one in a carton,” says Lease. “This will have a thinner consistency.

For cooking purposes, Lease recommends using canned coconut milk, which is much thicker and contains more fat.

Nutritional comparison of coconut cream and coconut milk

The nutritional profiles of coconut cream and coconut milk differ, mainly because coconut cream is a denser product. Let’s take a look at the nutritional make-up of each, including daily values (DVs).

Coconut cream

This nutritional information is per 1/4 cup.

Calories: 120

Protein: 1 gram (2 percent DV)

Carbohydrates: 2 grams (1 percent DV)

Fat: 12 grams (15 percent DV)

Saturated fat: 8 grams (40 percent DV)

Fiber: 0 grams (0 percent DV)

Calcium: 0 milligrams (0 percent DV)

Iron: 1 milligram (6 percent DV)

Sodium: 10 milligrams (0 percent DV)

Coconut milk

This nutritional information is per cup.

Calories: 78

Protein: 1 gram (2 percent DV)

Carbohydrates: 7 grams (3 percent DV)

Fat: 5 grams (6 percent DV)

Saturated fat: 5 grams (25 percent DV)

Fiber: 0 grams (0 percent DV)

Calcium: 459 milligrams (35 percent DV)

Iron: 1 milligram (6 percent DV)

Sodium: 46 milligrams (2 percent DV)

Health benefits of coconut cream and coconut milk

When it comes to health benefits, both coconut cream and coconut milk boast nutrients including protein and iron.

“Coconut cream has a good amount of minerals like iron, magnesium, and phosphorus,” says Lease. “It’s important to note, though, that coconut cream is typically consumed in small amounts because it’s so rich.”

So in the amounts people usually consume, it’s not going to be a major source of these nutrients in daily diets, Lease explains.

The amount of saturated fat in both coconut cream and coconut milk is on the high side: A quarter-cup serving of coconut cream contains 8 grams, or 40 percent DV, while a one-cup serving of coconut milk has 5 grams, or 25 percent DV. The fat in both coconut cream and coconut milk can help people feel fuller for longer when eaten in moderation.

“Coconut milk can be higher in fat compared to other types of milk, but that’s not a bad thing,” says Lease. “Fat can make coconut milk a more satisfying choice.”

For example, using coconut milk in a fruit smoothie adds fat that helps balance out the sugar in the fruit and can help you feel fuller for longer, according to Lease.

And coconut milk may offer antioxidant benefits, as well.

“Some studies show that coconut milk contains more antioxidants than dairy milk and might help decrease inflammation,” says Lease.

In fact, a study in the International Journal of Food Science found that coconut milk contains phenolic compounds that provide antioxidant benefits.

What to cook with coconut milk or coconut cream

Ready to try coconut milk and coconut cream? Add these tasty coconut recipes to your week.

Coconut cream recipes

Coconut milk recipes

Risky fillers

The same artery-clogging hydrogenated fats and oils (aka trans fats) that we are told to avoid for health reasons are also used as cheap vitamin fillers! That’s just one filler to watch out for, warns Elissa Goodman, a holistic nutritionist in Los Angeles, CA. Another is magnesium Silicate (aka talc), which is used in supplements as a filler and anti-caking agent. (Anti-caking agents prevent lumps and bumps.) “Magnesium silicate is similar to asbestos in composition and can cause stomach and lung problems when inhaled or ingested,” she says. Avoid these risky fillers by reading label. And “if you see any ingredients you’re unfamiliar with, look them up,” Goodman adds. Here are more vitamin myths you need to stop believing.

Dangerous dyes

Nutritionists generally recommend getting the nutrients you need from food instead of supplements, and exposure to dyes is one of the reasons. Just like crayons, vitamins tend to come in an array of rich colors, “but there’s really no legit benefit to having vitamins dyed a specific color, and these dyes have been linked to everything from allergies to behavior problems,” Goodman says. They are only added to offset color loss from exposure to light, air, temperature extremes, moisture, and other conditions, or to enhance the appearance of the vitamin. In just one example of the risks, titanium dioxide, a color additive that makes tablets and capsules bright white, may cause lung, kidney and intestine inflammation, according to Goodman. The American College of Healthcare Sciences in Portland, OR, urges supplement takers to steer clear of these dangerous dyes: FD&C Blue No. 1, FD&C Blue No. 2, FD&C Green No. 3, FD&C Red No. 3, FD&C Red No. 40, FD&C Yellow No. 5, and FD&C Yellow No. 6.

“Color in natural foods is good. Color in your supplements—not so much,” adds Boston-based nutritionist Dana Greene, RD.

Mercury, lead, and cadmium

Your “healthy” vitamins could be filled with contaminants. Omega-3 fatty acids are a popular choice among supplement takers looking to improve their heart health, but it’s buyer beware when it comes to these pills. Fish can have dangerous levels of mercury, lead, and other contaminants that may make their way into fish oil supplements. Another favorite healthy supplement—cocoa powders, chocolates, and other products made from cacao beans—may be contaminated with high amounts of cadmium, according to a study by ConsumerLab.com in White Plains, NY.

And don’t be fooled by the “organic” label stamped on the vitamin bottle either, says Tod Cooperman, MD, president of ConsumerLab.com. “We all put too much faith in this,” he says. “They may not have used any pesticides, but there may just as much lead and other heavy metals in organic supplements as those not labeled organic.” Goodman adds that you should “ensure your supplements are tested for contaminants like lead, mercury and polychlorinated biphenyls (PCBs).” The label should offer guidance.

Outdated labels

You can’t believe everything you read—especially when it’s written on vitamin labels, warns Dr. Cooperman. “Current labels are wrong because the daily value (DV) information on the panel was updated in July 2016, but manufacturers are given time to comply with the changes,” he says. Labels won’t be fully updated until July 2019. This may result in your getting too much or too little of a given nutrient. For example, if you are taking folic acid you may be getting as much as 70 percent more of this B vitamin than you need based on the older DV information. “There is an upper limit for folate from folic acid and we know that very high levels can cause kidney damage or mask vitamin B12 deficiency,” he says. By contrast, relying on the DV for vitamin D could put you at risk for a shortfall of this vitamin’s effects. The new DV for vitamin D is 800 milligrams (mg), but if an outdated label says the supplement has 100 percent of the DV, it provides markedly less than 800 mg, he says. “You can get yourself in a situation where you think you are doing their right thing and are really getting more or less than you want or need.” Better safe than sorry. Check out the updated DVs, and make sure you know the telltale signs of a vitamin deficiency.

Overinflated potency

You are not always getting what you think when you buy vitamins, Dr. Cooperman reveals. “Companies routinely put in up to 30 percent more than they claim on the label to make sure the vitamins remain potent through the date of expiration.” Avoid this by looking for the “U.S. Pharmacopeia Verified” mark, which means that the quality, purity, and potency of the raw ingredients or finished products are verified by U.S. Pharmacopeia (USP). This stamp assures you that the product does, in fact, contain the ingredients listed on the label and that it has been made according to the US Food and Drug Administration (FDA)’s Good Manufacturing Practices. USP maintains a list of verified products on its website. In particular, look out for these vitamins that are a waste of money and could be dangerous.

Upper limits may be MIA

You can overdo it on nutrients, and labels won’t give you that type of guidance, Dr. Cooperman says. Vitamin labels do not have to list Upper Tolerable Intake Level, and in some cases, this can put your health at risk. Adults who get more than 2,000 mg of vitamin C (the upper tolerable unit), for example, may set themselves up for diarrhea, stomach cramps, and nausea. Talk to your doctor about what you need and how best to get it. Don’t fall for these other vitamin mistakes you don’t realize you’re making.

They are not cure-alls

No vitamin, mineral, or supplement can say that it can treat, prevent, cure, or reverse any disease or condition, according to the FDA. If a claims sound too good to be true, it probably is. Buzz words to avoid on labels include “totally safe” or “no side effects,” the FDA states. “As an RD, I prefer that my clients get the vitamins and minerals that they need from whole foods—not supplements,” says Greene. “Supplements don’t replace all of the nutrients and synergestic benefits found in whole foods.” There is a place for supplements, she says: “When it comes to preventing risk for diseases, it’s the big picture diet and lifestyle that matter most. There is no magic pill.”

We play by our own rules

Dietary supplements and herbs are not wholly regulated by the FDA in the same manner as foods and drugs. Unlike drugs, dietary supplements do not need FDA approval before they are marketed. Under the Dietary Supplement Health and Education Act (DSHEA), vitamin manufacturers are essentially responsible for ensuring that a supplement is safe before it is marketed. The FDA can, however, take action against any supplement that is misbranded or misleading in its labelling. For these reasons, the FDA suggests contacting the manufacturer about the product they intend to purchase. Check out these 14 simple ways to make your vitamins more effective.

8/8 SLIDES

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