coconut
Also known as: nariyal
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Also known as: nariyal
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A creamy, fragrant one-pot curry perfect for a weeknight dinner. Tender sweet potatoes and hearty chickpeas swim in a gently spiced coconut milk broth, creating a comforting and nourishing meal that's naturally low in sodium and full of flavor.
A classic Jamaican side dish where creamy coconut milk, kidney beans, and fragrant thyme create a flavorful, fluffy rice. The perfect partner for jerk chicken or curried goat.
A warm, comforting stew packed with root vegetables and beans, simmered in a creamy coconut milk broth seasoned with classic Jamaican spices like allspice and thyme. A taste of the Caribbean in one pot!
A fragrant and creamy Thai green curry loaded with fresh vegetables and firm tofu, simmered in a rich coconut milk broth. This vibrant, aromatic, and satisfying one-pot meal brings the authentic flavors of Thailand right to your kitchen in under an hour.
Yes, coconut is highly nutritious, providing essential minerals like manganese for bone health and copper for heart health. It contains Medium-Chain Triglycerides (MCTs) which offer quick energy and lauric acid for immune support. However, it is high in calories and saturated fat, so it should be consumed in moderation.
100g of raw coconut meat contains approximately 354 calories and 15.2g of carbohydrates. While it is calorie-dense due to its 33.5g of fat, it also provides about 9g of dietary fiber, which helps manage blood sugar levels and promotes satiety.
Yes, coconut is considered keto-friendly because it is very high in healthy fats and relatively low in net carbs. The MCTs found in coconut are particularly popular in ketogenic diets as they are easily converted into ketones by the liver for immediate energy.
Yes, coconut is naturally vegan and gluten-free. It is a versatile plant-based ingredient used to make many dairy-free alternatives like coconut milk, cream, and flour, making it ideal for those with gluten sensitivities or those following a vegan lifestyle.
Coconut water is the clear, refreshing liquid found inside young green coconuts and is naturally low in fat. Coconut milk is a processed product made by blending grated mature coconut meat with water and straining it, resulting in a much higher fat content and a thick, creamy texture.
To check for freshness, shake the coconut; you should hear a clear sloshing sound of water inside. Avoid coconuts with cracks, moldy 'eyes' (the three indentations at the top), or those that feel surprisingly light, as these are signs the fruit has dried out or spoiled.
coconut is a versatile ingredient found in cuisines around the world. With 354 calories per 100g and 3.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the nuts seeds category with complete nutrition information.
View all nuts seeds →Once removed from the shell, fresh coconut meat should be stored in an airtight container in the refrigerator, where it will last for 4-5 days. For longer storage, you can freeze shredded or cubed coconut in a freezer-safe bag for up to six months.
Coconut can support weight loss due to its high fiber content, which promotes a feeling of fullness and reduces overeating. However, because it contains 354 calories per 100g, portion control is essential to ensure you don't exceed your daily calorie limits.
Yes, the white meat of the coconut can be eaten raw and has a crunchy texture with a mildly sweet, nutty flavor. It can be eaten as a snack, shaved into salads, blended into smoothies, or used as a fresh topping for yogurt and breakfast bowls.
Medium-Chain Triglycerides (MCTs) are fats that are metabolized differently than long-chain fats, going straight to the liver to be used as a quick energy source. They have been linked to improved brain health, increased metabolic rate, and better appetite control.
