If you're a fan of coconut-based dishes or desserts, you've probably come across canned coconut cream sweetened before. This creamy and delicious ingredient is a staple in many Asian and tropical cuisines, adding a subtle sweetness and rich, creamy texture to curries, soups, desserts, and more. One hundred grams of canned coconut cream sweetened provides 192 calories, making it a calorie-dense but satisfying ingredient.

Canned coconut cream sweetened is rich in essential nutrients, including iron, potassium, and magnesium, and also contains some small amounts of protein and fiber. However, it's important to note that it's also high in saturated fat and added sugars, so it's best consumed in moderation as part of a balanced diet.

In this article, we'll explore some of the nutritional information, benefits, and tips for using canned coconut cream sweetened in your cooking and baking.

Coconut Cream Sweetened Overview

Canned coconut cream sweetened is made by blending fresh coconut meat and water, then cooking it with added sweeteners and preservatives until it thickens into a creamy paste. This paste is then canned and sold in stores, typically in sizes ranging from 14-16 oz. The type of sweeteners and preservatives used can vary depending on the brand, but most commonly include cane sugar, glucose syrup, and sodium metabisulfite. Some brands also include stabilizers such as guar gum or xanthan gum to prevent separation or clumping. Canned coconut cream sweetened is typically used in recipes that require a thick, creamy, and sweet base, such as curries, smoothies, ice creams, and pies. It can also be used to add richness and flavor to baked goods like cakes and cookies.

Calories in Coconut Cream Sweetened

One hundred grams of canned coconut cream sweetened contains around 192 calories, making it a calorie-dense ingredient. This is mainly due to its high fat and sugar content, with around 18 grams of fat and 15 grams of sugar per serving. If you're trying to manage your calorie intake or lose weight, it's important to use canned coconut cream sweetened in moderation and balance it with lower calorie ingredients like fresh fruit or vegetables.

Carbs in Coconut Cream Sweetened

One hundred grams of canned coconut cream sweetened contains around 18 grams of carbohydrates, with around 15 grams of those coming from sugar. This makes it a high-carb ingredient that should be consumed in moderation if you're watching your carb intake. However, the type of carbs in canned coconut cream sweetened is primarily from natural sugar and fiber from the coconut meat, which may have some potential health benefits. For instance, coconut fiber has been shown to help regulate blood sugar levels and improve gut health.

Protein in Coconut Cream Sweetened

Canned coconut cream sweetened is not a significant source of protein, containing only around 1 gram per serving. This makes it unsuitable as a protein source for vegan or vegetarian diets, but it can still be combined with other protein-rich ingredients like nuts or seeds to make a more balanced meal.

Fat in Coconut Cream Sweetened

Canned coconut cream sweetened is high in fat, containing around 18 grams per serving. However, most of the fat in coconut cream sweetened is saturated fat, which is considered less healthy than unsaturated fats found in plant oils and nuts. While there is some evidence that coconut cream sweetened may have potential health benefits, it's important to consume it in moderation and balance it with other healthy fats like avocado, olive oil, and nuts.

Sugar in Coconut Cream Sweetened

Canned coconut cream sweetened is high in sugar, containing around 15 grams per serving. Most of this sugar comes from added cane sugar or glucose syrup, which can contribute to weight gain, inflammation, and other health problems if consumed in excess. If you're trying to cut back on sugar or manage your blood sugar levels, it's best to use canned coconut cream sweetened in moderation and balance it with lower sugar ingredients like fresh fruit or homemade nut milk.

Benefits of Coconut Cream Sweetened

While canned coconut cream sweetened is high in calories, fat, and sugar, it may also have some potential health benefits when consumed in moderation as part of a balanced diet. For instance, coconut cream sweetened is rich in medium-chain triglycerides (MCTs), a type of fat that is easily digested and converted into energy. This can potentially help with weight loss, improve brain function, and provide an immediate source of energy before or after exercise. In addition, coconut cream sweetened is also a good source of some essential nutrients, including iron, potassium, and magnesium, which can contribute to overall health and wellbeing.

Alternatives to Coconut Cream Sweetened

If you're looking for a lower-fat or lower-sugar alternative to canned coconut cream sweetened, there are several options worth considering. For instance, unsweetened coconut milk or cream can be used as a lighter substitute in savory dishes or desserts, while cashew cream or silken tofu can be used in sweet dishes like ice cream or cheesecake. Other options include homemade nut milks like almond or cashew milk, which are easy to make and can be flavored or sweetened to your preference.

How to Cook with Coconut Cream Sweetened

Canned coconut cream sweetened is a versatile and delicious ingredient that can be used in a variety of sweet and savory dishes. In savory dishes like curries, soups, or stews, canned coconut cream sweetened can add richness, creaminess, and a subtle sweetness to balance out spicy or sour flavors. It can also be used as a base for marinades, sauces, or dips, adding flavor and texture to meat or vegetable dishes. In sweet dishes, canned coconut cream sweetened can be used to make ice creams, puddings, or smoothies, providing a dairy-free and vegan alternative to traditional cream or condensed milk. It can also be used to add moisture and richness to cakes, cookies, or muffins, replacing butter or oil in some recipes.

Tips for Using Coconut Cream Sweetened

When using canned coconut cream sweetened in your recipes, it's important to keep in mind a few key tips to get the best results. First, always shake the can well before opening to make sure the contents are well-mixed and creamy. This will ensure that you get a consistent texture and flavor throughout your recipe. Second, use canned coconut cream sweetened sparingly and balance it with other ingredients like fresh herbs, spices, or citrus to prevent it from overpowering the dish. You can also dilute it with water or unsweetened coconut milk to reduce its richness and sweetness if needed.