Here are just a few coconut products that might find their way into your kitchen:
Coconut milk, canned: Thick product, in regular and reduced-fat (light) versions.
Coconut milk, refrigerated: Coconut cream plus water. May be fortified with calcium and vitamins; available sweetened, unsweetened, flavored.
Coconut, cultured: Similar in style to yogurts, kefir.
Coconut, dried: Can be sweetened or unsweetened. In flakes, shreds or chunks. Dessicated is a form of dried coconut.
Coconut, cream of: Sweetened coconut product mainly used in mixed drinks.
Coconut oil: Coconut meat is pressed to produce the fat. Good for frying, sauteing.
Coconut spreads: Coconut oil is the primary ingredient; may contain other oils.
How fats stack up
Coconut oil: 117 calories, 13.6 g fat, 11.7 g sat fat
Butter: 102 calories, 11.5 g fat, 7.3 g sat fat
Olive oil: 119 calories, 13.5 g fat, 1.9 g sat fat
… and the protein
Coconut milk: 0 to 1 g
Dairy milk: 8 g
Soy milk: 8 g