cherry image
Whipped Coconut Cream with Berries⏱ 10 min total
Recipes

Whipped Coconut Cream with Berries

Per 1 serving · 140 g · 3 ingredients

Calories
318
16%
of a 2,000 cal day
  • Protein
    2.6g
    3% of calories
  • Carbs
    24g
    28% of calories
  • Fat
    27g
    69% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Whipped Coconut Cream with Berries (140 g) has 318 calories, with 2.6 g of protein, 24 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (69% of calories). It is high in iron (51% DV), copper (36% DV) and manganese (43% DV). Keep an eye on saturated fat, which provides 113% of the daily value.

Per 100 g
227cal
medium energy density
Protein per 100 cal
0.8g
Net carbs
23g
carbs minus fiber
Fiber
1.6g
17 g sugar

High in

20%+ of the daily value

  • Iron51%
  • Copper36%
  • Manganese43%

Good source of

10–19% of the daily value

  • Magnesium15%
  • Phosphorus17%

Watch

20%+ of the daily value

  • Saturated fat113%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    Store the coconut milk in the fridge for at least 12-24 hours.

  2. 2

    Scoop out the thick part of the coconut milk leaving the water behind. Whip with a hand mixer for 2-3 minutes.

  3. 3

    Mix in berries.

  4. 4

    Top with chocolate shavings or chips.

Vitamins & minerals

Amounts for 1 serving (140 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E0.2 mg
1%
Vitamin K1 μg
1%
Thiamine0 mg
2%
Riboflavin (B2)0 mg
0%
Niacin1 mg
6%
Vitamin B60 mg
3%
Folate (B9)17 μg
4%
Vitamin B120 μg
0%
Pantothenic acid0.2 mg
4%
Choline12 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium25 mg
2%
Iron4 mg
51%
Potassium282 mg
6%
Magnesium61 mg
15%
Phosphorus119 mg
17%
Zinc1 mg
7%
Copper0.3 mg
36%
Manganese1 mg
43%
Selenium0.4 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid0.3 g—
Beta carotene0 μg—
Caffeine4 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats2 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.5 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose0 g—
Theobromine34 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 318 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 60min
    Walking (3.5 mph)
  • 38min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Whipped Coconut Cream with Berries?

One serving of Whipped Coconut Cream with Berries (1 serving) has 318 calories, which works out to 227 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Whipped Coconut Cream with Berries high in protein?

Not especially. It has 2.6 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Whipped Coconut Cream with Berries keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Whipped Coconut Cream with Berries?

16 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Whipped Coconut Cream with Berries?

17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all