Coconut β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 354 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 15 g | 5.45% |
| Fiber | 9 g | 32.14% |
| Sugars | 6 g | 12% |
| Glycemic Index | 45 | - |
| Protein | 3 g | 6% |
| Sodium | 20 mg | 0.87% |
| Total Fat | 33 | 42.31% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
9 g
🥔 Good Fiber Content
45
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in healthy fats, particularly medium-chain triglycerides (MCTs), which provide a quick source of energy and may support metabolism.
- Contains fiber, promoting digestive health and regular bowel movements.
- Provides essential vitamins and minerals such as manganese, copper, and iron, which support overall health and well-being.
- Supports immune function with its antimicrobial properties, helping to fight off infections.
Health risks
- High fat content particularly saturated fat, which can contribute to increased cholesterol levels and raise the risk of heart disease if consumed in large quantities.
- Potential for allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
- Digestive discomfort such as bloating or diarrhea when consumed in large amounts, particularly in those not accustomed to high-fat foods.
- High calorie content which can contribute to weight gain if consumed frequently or in large portions.
How to choose coconut
When choosing a whole coconut, shake it to ensure there is water inside, which indicates freshness. The outer husk should be intact without any cracks or mold. The eyes of the coconut should be firm and not depressed.
Do not select coconuts that feel light or sound hollow with minimal or no water inside, as these are likely old. Fresh coconut should provide a sweet, nutty flavor when opened and tasted.
How to store coconut
Whole coconuts should be stored at room temperature in a cool, dry place. Once opened, transfer the meat to an airtight container and refrigerate. Properly stored, fresh coconut meat can last up to a week in the fridge.
Moisture can lead to mold growth, so keeping coconut meat dry is essential. Avoid storing it near strong-smelling foods, as it can absorb odors. Ensure the container is well-sealed to maintain freshness and prevent spoilage.
β Extra Tip
How long does it last?
Coconut can last for 1-2 weeks at room temperature and up to 3 weeks in the refrigerator. Once the coconut is opened, the flesh should be consumed within 5-7 days and the water within 1-2 days.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How coconut supports specific health conditions
Coconut is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which support brain function and provide a quick energy source. Its fiber content promotes digestive health by supporting regular bowel movements. Coconut is also hydrating and contains antioxidants that promote immune health and protect against oxidative stress. Additionally, the natural fats in coconut may support heart health by improving cholesterol levels when consumed in moderation.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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