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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Goan-style stir-fry, known as 'fugath', featuring succulent prawns and crisp-tender cabbage. This quick and easy dish is tempered with mustard seeds and curry leaves, and finished with fresh coconut for a light, flavorful, and healthy weeknight meal.
A classic Mangalorean curry featuring earthy mushrooms in a rich, tangy gravy made from roasted spices and fresh coconut. This flavorful dish, known as 'Anabe Gashi', pairs perfectly with steamed rice or neer dosa for a comforting South Indian meal.
A simple and comforting stir-fry made with raw bananas, a classic from the coastal regions of Karnataka. This quick side dish, also known as a poriyal, features a delightful tempering of mustard seeds, lentils, and curry leaves, finished with a hint of fresh coconut. It's a perfect accompaniment to rice and dal.
Yes, fresh coconut offers several health benefits. It's rich in Medium-Chain Triglycerides (MCTs) which provide quick energy, and high in dietary fiber supporting digestion and satiety. It also provides essential minerals like manganese, copper, and selenium, and contains lauric acid with potential antimicrobial properties.
Per 100g, fresh coconut contains approximately 354 calories, 3.33g of protein, 15.23g of carbohydrates, and 33.48g of fat. While calorie-dense, it's a good source of healthy fats and fiber.
Due to its high calorie and fat content, fresh coconut should be consumed in moderation for weight loss. However, its high fiber content and MCTs can promote satiety and boost metabolism, potentially aiding in weight management when incorporated thoughtfully into a balanced diet.
Yes, fresh coconut is entirely plant-based and therefore suitable for a vegan diet. It is a fruit from the coconut palm tree.
Fresh coconut can be included in a ketogenic diet in moderation. While it's high in fat, which is desirable for keto, it also contains about 15g of carbohydrates per 100g, so portion control is key to stay within daily carb limits.
Diabetics can consume fresh coconut in moderation. Its high fiber content can help regulate blood sugar levels, and its natural sugars are relatively low compared to many other fruits. However, monitoring portion sizes is important due to its calorie density.
To open, first drain the coconut water by piercing two of the 'eyes' with a sharp tool. Then, firmly tap around the circumference of the coconut with a hammer or the back of a heavy knife until it cracks open. The white flesh can then be pried out with a spoon or knife.
fresh coconut 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 10 recipes featuring fresh coconut with step-by-step instructions.
Browse recipes →Fresh coconut has a sweet, nutty, and slightly tropical flavor with a firm, chewy texture. It's commonly used in both sweet and savory dishes, including curries, desserts, smoothies, and salads, or simply eaten raw as a snack.
Choose a fresh coconut that feels heavy for its size, has no cracks, and sloshes with water when shaken. Store whole, unopened coconuts at room temperature for up to a week, or in the refrigerator for up to two to three weeks. Once opened, store the flesh in an airtight container in the fridge for 3-5 days.
Yes, fresh coconut flesh is delicious and commonly eaten raw. It can be enjoyed straight from the shell, grated into salads, added to fruit bowls, or blended into smoothies for a refreshing and nutritious snack.
