Coconuts

The coconut is the fruit of the coconut palm tree. The coconut contains an edible pulp that is a popular food and is used to make creamy white coconut milk. The sweet water liquid in the center of the coconut is known as coconut water.

Varieties

Coconuts are grown in tropical regions where they grow wild, but they are also cultivated in Thailand, India, Indonesia, and Mexico. The coconut comes from the coconut palm (Cocos nucifera), which is grown primarily in Malaysia as well as Hawaii, the Pacific Islands, and parts of India and South America.

Buying and storing tips

To choose a fresh coconut, shake it to be sure it contains water in the hollow center. Look for coconuts that are without cracks and contain firm, mold-free “eyes.” Unopened, fresh coconuts will keep at room temperature for up to three months. Fresh coconut pulp can be kept refrigerated for up to a week; it also freezes well for up to nine months. Dried coconut should be kept in a tightly sealed container and stored in a cool, dry place.

Availability

Fresh coconut is available year-round. It is also available dried, grated, and flaked, both sweetened and unsweetened. Unsweetened, canned coconut milk is also available.

Preparation, uses, and tips

To use fresh coconut, it must first be removed from its hard exterior shell. Begin by piercing the “eyes,” using an ice pick or other sharp implement. Pour out the coconut water into a container and then crack open the coconut with a hammer. The pulp can then be removed. Coconut can be used in both sweet and savory recipes. Dried, flaked coconut is often used to decorate desserts. Coconut milk is used in a variety of ways and is especially popular in Indian cuisine where it is used in curries, sauces, desserts, and other dishes.

Nutritional Highlights

Coconut (meat, raw, unsweetened), 1 cup, shredded
Calories: 283
Protein: 2.7g
Carbohydrate: 12.2g
Total Fat: 26.8g
Fiber: 7.2g
*Good source of: Iron (1.9mg), and Selenium (8.1 mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Health benefits and concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and seeds. Read about health benefits and concerns for nuts and seeds for a full description.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.