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Coconut — Nutrients, Health Benefits, and Shopping Tips

Coconut photo

Listonic Team

September 5, 2024

Coconut is a versatile fruit known for its meat, milk, and oil. Delve into the nutritional benefits of coconut, how to select fresh coconuts, and creative ways to use all parts of the fruit in your kitchen.

Nutrients

Check the detailed nutritional values of a coconut, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 354 kcal

Nutrients per: 100 g% Daily Value*
Carbs15 g5.45%
Fiber9 g32.14%
Sugars6 g12%
Glycemic Index45 -
Protein3 g6%
Sodium20 mg0.87%
Total Fat33 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.

Among other things, here's what makes coconut stand out:

9 g

🥔 Good Fiber Content

45

🟢 Low Glycemic Index

Key takeaways

🛒
Select a coconut that feels heavy for its size and has liquid inside when shaken.
😋
Coconuts are not actually nuts; they are the fruit of the coconut palm.
📦
Store whole coconuts at room temperature for up to a week. Once opened, refrigerate the flesh in an airtight container and use within five to seven days. Shredded or desiccated coconut should be stored in an airtight container in a cool, dry place for up to six months. For longer storage, refrigerate or freeze it.

Health benefits

Discover how coconut can provide healthy fats and nutrients, promoting energy and overall wellness.
  • 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

Understand the risks and health concerns linked to coconut.
  • 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.
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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 choose coconut

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.

✅ Extra Tip

To prolong the freshness of opened coconut meat, consider placing a dry paper towel in the airtight container to absorb any excess moisture and help prevent mold growth.

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?

Leftover coconut can be used in a variety of sweet and savory dishes. Toast it and sprinkle over yogurt, oatmeal, or pancakes for added flavor and texture, or use it in baking to add a tropical twist to cookies, cakes, or muffins.

Use coconut in a smoothie for a creamy, nutty flavor, or mix it into a granola or trail mix for extra crunch. If you have a lot of coconut, consider making a batch of coconut macaroons or using it in a coconut curry with vegetables and protein. Coconut can also be blended into a coconut butter for spreading on toast or adding to recipes, or used as a topping for ice cream and other desserts. For a savory twist, use coconut in a rice dish with spices and herbs, or mix it into a salad with greens and a tangy dressing.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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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