How Much Coconut is Actually in Canned Coconut Milk, Water, Cream?

Understanding Canned Coconut and Its Many Forms

Coconut is a versatile fruit that can be processed into a variety of products and enjoyed in many forms. Canned coconut provides a convenient way to access the benefits of this nutritious food. But with so many canned coconut options available, how can you determine how much actual coconut is in each can?

Measuring Coconut Contents by Weight

Checking the product weight on a can of coconut gives you an idea of how much coconut it contains. Heavier cans have more coconut inside. Standard weights include:

• 15 oz (425g) - More coconut content
• 13.5 oz (400g) - Moderate coconut content
• 10 oz (284g) - Lower coconut content

Of course, you also have to consider the type of coconut product inside the can. Let’s explore the common options:

Canned Coconut Milk

Coconut milk contains extracted coconut flesh and water. Full-fat versions offer more coconut than “light” varieties that add more water. A 15 oz can of regular coconut milk holds about:

• 1 1⁄4 - 1 1⁄2 cups coconut milk
• Approx. 2/3 cup coconut extract and meat
• Around 185 calories and 18g fat

Canned Coconut Cream

Thick, creamy coconut cream has the highest fat and coconut content. A 15 oz can provides:

• Around 1 1⁄4 cups cream
• Nearly 1 cup coconut extract/meat
• Roughly 445 calories and 45g fat

Canned Coconut Water

Coconut water is the clear juice naturally found inside coconuts. A 15 oz can has:

• 1 1⁄2 cups coconut water
• Minimal coconut meat
• About 60 calories and 0g fat

Canned Flakes and Shredded Coconut

Dried, shredded coconut meat is often canned for baking uses. A 10 oz can holds:

• 2 to 2 1⁄2 cups loosely packed flakes
• 185 calories and 18g fat

Check the ingredients list – some “coconut” flakes have added sugars or preservatives.

Canned Coconut Spread

Creamed coconut butter blends coconut meat with oil. A 15 oz jar contains:

• About 1 1⁄4 cups spread
• Up to 16 oz coconut meat
• Around 1440 calories and 144g fat

Health Benefits of Canned Coconut

Canned coconut provides much of the same nutrition as fresh coconut. Benefits may include:

Contains Healthy Fats

Coconut meat and extracts are packed with medium chain triglycerides (MCTs). These fats are easily absorbed for energy and may help:

• Boost metabolism
• Aid weight loss
• Increase HDL “good” cholesterol
• Improve cardiovascular health

Rich in Vitamins and Minerals

Coconut contains an array of important vitamins and minerals like:

• Vitamin C - Antioxidant for immunity
• B vitamins - Converts food into energy
• Manganese - Bone health and metabolism
• Copper - Nerve function
• Iron - Oxygen-carrying capacity
• Potassium - Muscle control and water balance

High in Fiber

Coconut meat is naturally high in fiber, which can:

• Improve digestive health
• Stabilize blood sugar levels
• Lower cholesterol
• Aid weight maintenance

Contains Antioxidants

Coconuts have polyphenol antioxidants that fight cell damage. These include:

• Gallic acid
• Ferulic acid
• Salicylic acid

May Benefit Blood Sugar

Some research indicates compounds in coconuts can improve insulin secretion and blood sugar control.

Avoiding Additives in Canned Coconut

Watch out for canned coconut products with unnecessary additives:

Added Sugars

Some canned coconut contains high fructose corn syrup, cane sugar, etc. Check the label and choose unsweetened varieties to limit added sugars.

Preservatives

Ingredients like BHA and BHT are preservatives that may have harmful health effects. Look for cans with only coconut and water.

Thickeners and Stabilizers

Products sometimes contain gums or emulsifiers to improve texture. Opt for those without unnecessary stabilizers.

Artificial Flavors and Colors

Coconut milk and water should not have artificial colors or flavors. Avoid these additives.

When possible, choose canned coconut with minimal ingredients - just coconut extract and water.

How to Use Canned Coconut

Canned coconut allows you to easily utilize coconut in recipes, drinks and more. Creative ways to use different forms include:

Coconut Milk

• Add to smoothies for creaminess
• Use in chia pudding, oatmeal
• Simmer curries, stews, soups
• Make coconut rice
• Whip into whipped cream

Coconut Cream

• Whip with sweetener into coconut whipped cream
• Spoon over fruit, desserts
• Mix into dips, sauces, dressings
• Use in recipes instead of heavy cream

Coconut Water

• Drink straight from the can
• Blend into smoothies
• Use in place of water for coconut rice
• Make electrolyte hydrating sports drinks

Flaked or Shredded Coconut

• Top yogurt, oatmeal, baked goods
• Mix into granola, trail mixes
• Coat fish, chicken, veggies before baking
• Fold into cookie dough, cakes, muffins
• Garnish drinks, desserts

Coconut Butter

• Spread on toast, waffles, pancakes
• Stir into oats, smoothie bowls
• Add to coffee drinks in place of creamer
• Use in fat bombs and energy bites

Tips for Storing Opened Canned Coconut

Once opened, canned coconut products should be transferred to an airtight container and stored in the refrigerator. Follow these guidelines for maximum freshness:

Coconut Milk

• Keeps up to 5 days chilled
• Stir before use - milk separates when stored
• Use leftover milk within 2 days in smoothies or oatmeal

Coconut Cream

• Lasts 5-7 days refrigerated
• Stir well before using
• May harden - soften by sitting out briefly

Coconut Water

• Drink within 2-3 days
• Can freeze in ice cube trays for longer storage

Flaked or Shredded Coconut

• Keeps 2-3 months tightly sealed in fridge
• May become drier over time - toast before using

Coconut Butter

• Lasts up to a month refrigerated
• Has natural oil separation - stir well before use

Discard any canned coconut products that smell bad or show mold growth.

Cooking with Canned vs. Fresh Coconut

While fresh coconuts have a subtly sweeter flavor, canned coconut works well in most recipes. Benefits of canned include:

• Convenient - no tedious prep work
• Consistent flavor - not dependent on coconut variety
• Longer shelf life - keeps over a year unopened
• More affordable and accessible year-round
• Holds shape better when cooking

However, fresh mature coconuts offer some advantages:

• Superior flavor - fresh taste and aroma
• Better texture - pliable meat and thicker milk
• Natural - no preservatives or additives
• Fun experience - cracking open a whole coconut

In most recipes, canned and fresh coconut can be used interchangeably. But for dishes where flavor and texture are highlights, fresh is ideal.

The Takeaway

Canned coconut provides a quick and easy way to utilize the many benefits of this nutritious superfood. With so many canned coconut options - milk, cream, water, butter, flakes - it helps to understand how much actual coconut is in each product. Heavier cans contain more coconut overall.

When selecting canned coconut, read labels to avoid unwanted additives like sugar, preservatives and stabilizers. Opt for products with minimal ingredients - just coconut and water. Then use your coconut milk, cream, flakes and more to make delicious drinks, meals, baked goods and other recipes.

While fresh coconut offers an unparalleled flavor experience, canned coconut works beautifully in most cooking applications. With proper refrigerated storage, opened canned coconut can last up to a week to enjoy again and again.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.