Pick of the bunch
With our love of Asian recipes, coconut cream (or milk) is a common pantry item. But mixed messages about coconut fat and a wide array of varieties to choose from may mean it is easy to be confused about which option to buy. We compared varieties produced by Trident.
Coconut cream and milk are made by grinding coconut flesh and separating liquid from pulp. Like cow’s milk, the liquid separates into a creamy top layer (coconut cream) over less-fatty coconut milk. The cream has less water and more fat than coconut milk. While many believe coconut fat has health benefits, the World Health Organisation, Ministry of Health and leading heart and cancer societies classify it with fats that increase the risk of heart disease, diabetes and certain cancers. Nutritionally, the option with the lowest fat product is the best choice. However, taste and texture are important and, for certain recipes, compromise may be needed. Note that light versions have no extra sugar added to compensate – the sugar content of all four versions is the same.
you are a healthy weight with little risk of cardiovascular disease or diabetes, use light versions of coconut milk or cream when you can. Remember, premium coconut milk has almost the same fat content as premium coconut cream (for Trident varieties anyway). ● Products are tested by NZ Registered nutritionist Bronwen King and a diverse, randomly selected group.
Light Coconut Milk
With 305 kilojoules and 7.3g fat per 100g (6.7g saturated) this is the best choice nutritionally, and the only choice I would recommend for people with cardiovascular issues, diabetes or those above a healthy weight. With more water and less fat, however, it has a thinner texture and a milder flavour. All four varieties cost the same making cost comparison a non-issue (although coconut milk could be considered worst value because there is less actual coconut in it). Overall rating: Best choice nutritionally but least rich and flavoursome.
Premium Cocount Milk
This has significantly more fat and kilojoules than light coconut milk or cream (19g fat and 757kJ per 100g), so not a healthy choice. Overall rating: Occasional use only – high in fat and kilojoules.
Light Coconut Cream
Surprisingly, this has less fat than premium coconut milk (10.5g fat and 444 kilojoules/ 100g), making it second best nutritionally. It has a more creamy texture than light coconut milk, and I find it a good compromise between taste and nutrition Overall rating: Good choice – second best for nutrition and more creamy than light coconut milk.
Premium Coconut Cream
With highest fat and kilojoules (21g fat and 842kJ per 100g) this is the worst choice nutritionally. Interestingly, there is not a huge difference between this and premium coconut milk. Overall rating: Least healthy choice – occasional use only.