Home / Ingredients / Nuts Seeds / coconut pieces

Nuts Seeds5 recipes

coconut pieces.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

fresh coconut chunksnariyal ke tukderaw coconut piecesfresh coconut meat piecesthengai thundukobbari mukkalu

Recipes with coconut pieces + Add to pantry

SERVING

CALORIES

354

PROTEIN

3.3g

CARBS

15.2g

FAT

33.5g

FIBER

9.0g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories354kcal—

Protein3.3g7%

Carbohydrates15.2g6%

Fiber9.0g32%

Sugar6.2g12%

Total fat33.5g43%

Saturated fat29.7g149%

Trans fat0g—

Cholesterol0mg0%

Water47g—

MINERALS

Sodium20mg1%

Potassium356mg8%

Calcium14mg1%

Iron2.4mg13%

Magnesium32mg8%

Phosphorus113mg9%

Zinc1.1mg10%

Copper0.43mg48%

Manganese1.5mg65%

Selenium10.1µg18%

VITAMINS

Vitamin A0µg0%

Vitamin C3.3mg4%

Vitamin D0µg0%

Vitamin E0.24mg2%

Vitamin K0.20µg0%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.02mg2%

Niacin (B3)0.54mg3%

Pantothenic acid (B5)0.30mg6%

Vitamin B60.05mg3%

Folate (B9)26µg7%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup130g

1 tablespoon8g

1 oz28.4g

1 lb453.6g

1 piece15g

HEALTH BENEFITS

Why eat it.

✓Rich in Medium-Chain Triglycerides (MCTs) which provide a quick energy source
✓High dietary fiber content supports healthy digestion and satiety
✓Excellent source of Manganese, essential for bone health and metabolism
✓Contains phenolic antioxidants that help protect cells from oxidative stress
✓Provides essential minerals like Copper and Iron for red blood cell formation

COOKING TIPS

In the kitchen.

1Toast pieces in a dry skillet over medium heat until golden to intensify their nutty flavor
2Use a vegetable peeler to create thin coconut ribbons for elegant garnishes
3Add fresh pieces to smoothies or yogurt bowls for a crunchy, tropical texture

STORAGE

Keep it fresh.

Store fresh pieces in an airtight container in the refrigerator for up to 5-7 days
For longer storage, freeze pieces in a sealed bag for up to 6 months
If storing in the fridge, adding a small amount of water to the container helps keep them moist

FAQ

Frequently asked questions.

How long do fresh coconut pieces last in the fridge?

Fresh coconut pieces typically last 5 to 7 days when stored in an airtight container in the refrigerator.

Can you freeze fresh coconut pieces?

Yes, coconut pieces freeze very well. Store them in a freezer-safe bag for up to 6 months; they can be used directly from the freezer in smoothies or cooked dishes.

How can I tell if coconut pieces have gone bad?

Spoiled coconut will have a sour or fermented smell, a slimy texture, or visible mold. The color may also turn yellowish instead of bright white.

Is the thin brown skin on the coconut pieces edible?

Yes, the brown skin (testa) is completely edible and contains fiber, though many people remove it for a purely white appearance and softer texture.

What is a good substitute for fresh coconut pieces?

Unsweetened desiccated coconut or frozen grated coconut are the best substitutes. For texture in salads, macadamia nuts can provide a similar crunch.

How do I select a good coconut to get fresh pieces?

Choose a coconut that feels heavy for its size and has plenty of liquid sloshing inside. Avoid those with damp 'eyes' or cracks.

Are coconut pieces high in calories?

Yes, they are relatively high in calories (about 354 per 100g) due to their high healthy fat content, so they should be enjoyed in moderation.

Do coconut pieces contain cholesterol?

No, like all plant-based foods, coconut pieces are naturally cholesterol-free.

Can I make coconut milk from these pieces?

Yes, blend fresh coconut pieces with warm water and strain through a nut milk bag or cheesecloth to create fresh coconut milk.

Are coconut pieces considered a nut allergen?

While the FDA classifies coconut as a tree nut, many people with tree nut allergies can safely eat coconut. Always consult an allergist if you have concerns.

RECIPES