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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Bengali delicacy, this chana dal is cooked with sweet coconut pieces and fragrant whole spices. The perfect balance of sweet and savory, it's a festive favorite often served with luchi or rice.
A rustic and fiery egg curry from the Kongunadu region of Tamil Nadu. Hard-boiled eggs are tossed in a fragrant masala of caramelized shallots, toasted coconut pieces, and whole red chilies, creating a uniquely flavorful and semi-dry dish perfect with rice or rotis.
A classic Kerala seafood delicacy featuring tender mussels stir-fried with fragrant spices, coconut pieces, and shallots. This spicy and aromatic dish is a coastal favorite, perfect with rice or parotta.
Yes, coconut pieces are highly nutritious, providing essential minerals like manganese, copper, and selenium. They are rich in Medium-Chain Triglycerides (MCTs) for quick energy and dietary fiber for digestive health. However, they are calorie-dense, so portion control is recommended.
Coconut pieces are high in energy, containing approximately 354 calories and 33.49g of fat per 100g. Most of this fat is saturated, including beneficial lauric acid, which has been studied for its antimicrobial properties.
They can be helpful in moderation because their high fiber content promotes satiety and helps you feel full longer. However, because they contain 354 calories per 100g, eating large quantities can easily lead to a calorie surplus.
Yes, coconut pieces are excellent for a ketogenic diet due to their high fat content and moderate carbohydrate levels. The MCTs they provide are also easily converted into ketones by the liver, providing a fast energy source for those in ketosis.
Yes, coconut pieces are naturally vegan and gluten-free. They are a single-ingredient plant food, making them suitable for almost all dietary restrictions, including Paleo and Whole30 diets.
You can eat them raw as a snack, toast them for a crunchy topping on yogurt or salads, or blend them into smoothies. They are also frequently used in baking, trail mixes, and authentic tropical curries for added texture and flavor.
Fresh coconut pieces have a mild, nutty, and slightly sweet flavor with a firm, creamy texture. When toasted, the natural sugars caramelize, making the flavor more intense and the texture much crunchier.
coconut pieces is a versatile ingredient found in cuisines around the world. With 354 calories per 100g and 3.33 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 →Discover 5 recipes featuring coconut pieces with step-by-step instructions.
Browse recipes →Fresh coconut pieces should be kept in an airtight container in the refrigerator, where they will stay fresh for about 4 to 5 days. For longer storage, you can freeze them in a sealed bag for up to 6 months.
Spoiled coconut pieces will develop a sour or 'soapy' odor and may show signs of yellowing or mold growth. If the texture becomes slimy or the flavor tastes bitter or fermented, the coconut has likely turned rancid and should be discarded.
No, the thin brown skin (the testa) is completely edible and contains additional dietary fiber. While some people remove it for aesthetic reasons in white desserts, it is perfectly safe and healthy to consume.
