Quick Answer
Coconut cream is both dairy and gluten free. Coconut cream is extracted from the fatty part of coconut milk, which comes from grated coconut meat. Since it contains no dairy ingredients like milk, butter, cheese, etc., coconut cream is completely dairy-free. It also does not contain any gluten-containing grains like wheat, barley or rye. So coconut cream is naturally free of both dairy and gluten.
What is Coconut Cream?
Coconut cream, also sometimes called coconut milk cream, is a thick, creamy, concentrated form of coconut milk. It’s made by simmering fresh coconut meat in water, then straining out the solids and separating the liquid into coconut cream and coconut milk layers based on density.
The creamy part that rises to the top is thick coconut cream. It contains up to 75% oil, while the milkier liquid below contains around 20-25% fat.
Coconut cream has a rich, velvety texture and tastes strongly of coconut. It can be used for cooking savory Thai and Indian dishes like curries. It’s also popular in desserts and drinks to add a hit of natural sweet coconut flavor.
Is Coconut Cream Dairy-Free?
Yes, coconut cream is completely dairy-free. That means it does not contain milk or products derived from the milk of cows, goats, sheep or any other mammals.
Coconut cream is extracted from the white flesh or meat inside a mature coconut. Botanically, coconut is an drupe (a fibrous one-seeded fruit with a hard stony covering enclosing the seed). Despite the name, it is not a true nut or related to tree nuts.
So coconut cream contains no lactose, casein or whey proteins found in mammalian dairy products. This makes it safe for people with dairy allergies, intolerances or diets like veganism that exclude dairy.
Those with severe milk allergy should still check labels carefully for potential cross-contamination during manufacturing. But pure coconut cream with no dairy-derived ingredients can be safely consumed on a dairy-free diet.
Coconut Milk vs Coconut Cream
Both coconut milk and coconut cream are dairy-free and vegan, but they are different products:
– Coconut milk is thinner, with a consistency like dairy milk. It contains around 20-25% coconut fat.
– Coconut cream is extra thick and creamy, with up to 75% fat content.
– Coconut milk is used for drinking, lighter curries and smoothies. Coconut cream is better for thick sauces, desserts and whipping into dairy-free cream.
– Canned versions contain stabilizers and preservatives to help them keep at room temperature. Homemade by simmering fresh coconut contains only coconut and water.
So while both coconut milk and cream are non-dairy, coconut cream has a richer, more indulgent texture and mouthfeel.
Is Coconut Cream Gluten-Free?
Yes, coconut cream is also gluten-free. That means it does not contain any grains or proteins derived from the grains wheat (including spelt, farro, khorasan etc), barley, rye and possibly oats.
Coconut cream, like coconut milk, comes directly from the meat and juice of coconuts. It does not contain any gluten sources:
– No wheat, barley, rye or oats
– No malt or brewer’s yeasts derived from gluten grains
– No wheat flour, breadcrumbs or other baked goods
– No soy sauce or other condiments that can contain gluten
This makes coconut cream a safe, gluten-free choice for anyone following a gluten-free diet for medical reasons, like celiac disease or non-celiac gluten sensitivity.
As with any product, always check labels carefully and look for certification by organizations like the Gluten-Free Certification Organization (GFCO) if you need to avoid gluten for health reasons.
Gluten-Free Substitute for Dairy Cream
Coconut cream makes an ideal gluten and dairy-free alternative to traditional cream. Whipped coconut cream can replace whipped dairy cream as a topping for desserts like:
– Pies
– Cheesecakes
– Fruit crumbles
– Ice cream sundaes
– Coffee drinks
It provides the same rich taste and smooth, fluffy texture once whipped. But unlike dairy cream, it contains no gluten sources like wheat thickeners.
Coconut cream curries, stews and soups are perfect for gluten and dairy-free diets. The creaminess comes from the high coconut fat content instead of milk or wheat flour-based roux.
Nutrition Profile of Coconut Cream
Here is the nutrition profile of coconut cream per 1/4 cup (60ml) serving:
| Nutrient | Amount |
|---|---|
| Calories | 243 |
| Fat | 27g |
| Saturated Fat | 25g |
| Carbohydrates | 3g |
| Sugars | 1g |
| Protein | 1g |
As you can see, coconut cream is very high in saturated fat from the concentrated coconut content. It provides mostly fat calories, with minimal carbs and protein.
The high saturated fat level makes coconut cream:
– Very energy dense at 243 calories per 1/4 cup
– Useful for high-fat, low-carb diets like keto
– A good source of medium chain triglycerides (MCTs), a type of easily digested saturated fat that may offer health benefits
However, the American Heart Association recommends limiting saturated fat intake due to its effects on blood cholesterol levels. Those at risk for heart disease or high cholesterol should use coconut cream in moderation.
The minimal protein and carbs make coconut cream unsuitable as a major dietary protein or carb source. But it can add delicious richness, texture and healthful plant-based fats to meals and desserts in sensible portions.
Health Benefits of Coconut Cream
Here are some of the potential health benefits associated with consuming coconut cream:
Contains MCTs
Over half the fat content in coconut cream comes from medium chain triglycerides (MCTs). MCTs are saturated fats with shorter carbon chains than most other fats.
This unique structure allows MCTs to be easily digested and sent directly to the liver for energy production. Studies show MCTs can:
– Increase metabolic rate and fat burning
– Help reduce appetite and aid weight loss
– Improve cognitive function in people with impaired memory
– Provide an immediate source of energy and enhance athletic performance
However, most studies use concentrated MCT oil rather than coconut cream specifically. More research is needed on coconut cream itself.
Rich in Antioxidants
Coconut cream provides powerful antioxidants like vitamin C and polyphenols. These compounds can help reduce oxidative stress caused by free radicals in the body.
Research indicates antioxidants in coconut may be beneficial for:
– Preventing neurodegenerative diseases like Alzheimer’s
– Anti-aging benefits for skin health and protection
– Reducing inflammation
– Supporting immune function
– Protecting cardiovascular health
Consuming antioxidant-rich foods as part of an overall healthy diet helps optimize your antioxidant status.
Contains Healthy Fats
Though high in saturated fat, coconut cream provides other nourishing fats:
Lauric acid – A medium chain fatty acid that may have antimicrobial effects to support immune function.
Caprylic acid – Another beneficial saturated fatty acid unique to coconuts. Linked to potential anti-inflammatory, antifungal and antiviral activity.
Linoleic acid – An essential omega-6 polyunsaturated fatty acid important for skin health, hormone regulation and wound healing.
These beneficial fats may help explain why some populations consuming traditional diets rich in coconut fat experience low rates of heart disease.
Is Coconut Cream Keto?
The very high fat content and minimal carbs in coconut cream make it a useful ingredient in a ketogenic diet.
Ketogenic or keto diets emphasize high fat intake and very low carbs, usually less than 50g net carbs per day. This macronutrient ratio helps the body reach and stay in ketosis, where it preferentially burns fat for fuel.
Here’s how coconut cream fits into a ketogenic eating pattern:
– It contains just 3g net carbs per serving, allowing it to fit within keto macro limits.
– The high fat content, with 27g of fat per serving, helps meet keto requirements of at least 70% of calories from fat.
– It provides a quick source of ketones to help fuel the body and brain.
Keto dieters can safely enjoy coconut cream to add flavor and richness to keto smoothies, fat bombs, curries, cream sauces and chia puddings.
However, calories still matter on keto. Be mindful of portion sizes, as even healthy fats add up quickly.
Keto Coconut Cream Recipes
Here are some recipe ideas to enjoy coconut cream on a ketogenic diet:
– Coconut cream smoothie – Blend coconut cream with nut milk, berries, spinach and ketogenic protein powder or collagen peptides.
– Coconut whipped cream – Whip chilled cans of coconut cream into a luscious topping for keto mousses and cakes.
– Coconut curry – Make a rich, creamy curry sauce with coconut cream, spices and protein of choice.
– Chia coconut pudding – Combine chia seeds with coconut cream and your favorite natural flavors like vanilla, cocoa or berries.
– Keto ice cream – Blend frozen banana and other fruits into coconut cream for a dairy-free frozen treat.
– Coconut coffee creamer – Mix coconut cream with a touch of nut milk as a keto replacement for half-and-half in coffee drinks.
How to Make Coconut Cream at Home
It’s easy to make fresh coconut cream at home with just 2 ingredients – coconut meat and hot water. Here is a simple homemade coconut cream recipe:
Ingredients
– 4 cups shredded unsweetened coconut (about 2-3 coconuts worth)
– 4 cups hot water
Instructions
1. Shred the meat from a brown, mature coconut by hand or using a coconut shredder.
2. Place the shredded coconut meat in a blender or food processor. Add the hot water.
3. Blend on high speed for 2-3 minutes to break down the coconut oils and extract the cream.
4. Pour the coconut mixture through a fine mesh sieve lined with cheesecloth or a nut milk bag. Squeeze and press the coconut pulp to extract as much liquid as possible.
5. Refrigerate the strained coconut liquid for at least 6 hours or up to overnight. The creamy coconut cream will rise to the top and solidify, while the watery coconut milk remains on the bottom.
6. Scoop off just the thickened cream layer and use as desired in recipes. Reserve the leftover coconut milk for another use like smoothies or curries.
7. Store any leftover coconut cream in an airtight container in the fridge for 3-4 days. The milk portion will keep for up to a week.
You now have fresh, additive-free coconut cream ready to whip into dairy-free topping or blend into drinks and desserts!
Common Questions about Coconut Cream
Here are answers to some frequently asked questions about coconut cream:
Is canned coconut cream healthy?
Canned coconut cream can be a convenient alternative to homemade. However, it may contain additives like guar gum or xanthan gum to stabilize the emulsion and keep the cream from separating.
If additives are a concern, check labels and select brands with the fewest, most natural ingredients. Shake cans well before each use.
How long does canned coconut cream last?
Unopened canned coconut cream lasts 12-18 months in the pantry. Once opened, it will keep for about a week refrigerated before starting to spoil. Transfer any remaining cream to an airtight container before storage.
Can you whip coconut cream into whipped cream?
Yes, chilled coconut cream whips beautifully into plant-based whipped cream just like dairy cream. For best results:
– Chill cans of coconut cream overnight before whipping
– Whip with electric beaters or in a stand mixer until light, fluffy peaks form
– Add a touch of sweetener while whipping if desired
What’s the difference between coconut milk and cream?
Coconut milk is thinner, more watery and contains around 20-25% fat. Coconut cream is extra thick and rich with up to 75% fat content. Milk is used for drinking, cereals and lighter sauces while cream is better for desserts and whipping.
Conclusion
Coconut cream is rich, flavorful and indulgent yet fits into dairy-free, gluten-free and keto eating patterns. This versatile ingredient adds lush texture and healthy plant-based fats to both sweet and savory recipes.
With just coconut meat and water as ingredients, coconut cream is completely free of dairy and gluten. This makes it safe for those with allergies or intolerances to enjoy.
Moderate portions are best, due to the high saturated fat content. But integrated into an overall balanced diet, coconut cream can be an occasional treat for those seeking a non-dairy gluten-free cream substitute.
