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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Crisp green beans stir-fried with mustard seeds, lentils, and fresh coconut. This simple South Indian side dish, known as poriyal, is light, flavorful, and comes together in just 15 minutes.
A comforting and hearty soup made from scratch with dried chickpeas and fresh coconut milk. Aromatic spices, carrots, and spinach make this a wholesome and flavorful vegetarian meal.
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.
Shake the coconut; you should hear a significant amount of liquid sloshing inside. It should feel heavy for its size and the 'eyes' should be dry and free of mold.
While botanically a fruit (drupe), the FDA classifies coconut as a tree nut. People with tree nut allergies should consult a doctor before consuming.
Place the pieces in a container, cover them with water, and refrigerate. They will stay fresh for about 4-5 days if you change the water daily.
Yes, you can freeze fresh coconut meat either in chunks or grated. Place it in a moisture-proof freezer bag; it will last for up to 6 months.
Puncture one of the eyes with a screwdriver to drain the water, then wrap the coconut in a towel and hit it with a hammer along the midline until it cracks.
Yes, the thin brown skin (testa) is perfectly edible and contains fiber, though many recipes call for it to be peeled off for a purely white appearance.
Unsweetened desiccated coconut or frozen grated coconut are the best substitutes. If using desiccated, you may need to rehydrate it with a little water.
Yes, fresh coconut is high in fat, particularly saturated fat in the form of Medium-Chain Triglycerides (MCTs), which are metabolized differently than long-chain fats.
fresh 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.
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