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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A delightful dry stir-fry from Mangalore featuring tender ivy gourd and freshly grated coconut, seasoned with a unique blend of spices. This dish offers a perfect balance of sweet, tangy, and spicy flavors.
A delightful Mangalorean stir-fry featuring ivy gourd, tossed with freshly grated coconut and aromatic spices. This simple yet flavorful side dish, known locally as manoli, pairs perfectly with rice and dal.
A beloved tea-time snack from Kerala, Mutta Ada features delicate, paper-thin crepes made with egg and flour. These are filled with a sweet, aromatic mixture of freshly grated coconut, sugar, and cardamom, then folded into half-moons. A simple, comforting, and utterly delicious treat.
A fundamental ingredient in South Indian and many tropical cuisines, freshly grated coconut imparts a subtly sweet, nutty flavor and moist texture. This guide provides simple, step-by-step methods to crack, extract, and grate a whole coconut at home, unlocking authentic flavors for your curries, chutneys, and desserts.
Yes, freshly grated coconut offers several health benefits. It's rich in dietary fiber, which aids digestion, and contains Medium-Chain Triglycerides (MCTs) that provide quick energy. It also supplies essential minerals like manganese and lauric acid, known for its antimicrobial properties. However, it is high in calories and saturated fat, so moderation is key.
Per 100g, freshly grated coconut contains approximately 354 calories, 3.33g of protein, 15.23g of carbohydrates, and 33.48g of fat. It's also a good source of fiber, contributing to its carbohydrate content.
While freshly grated coconut is high in calories and fat, its fiber content can promote satiety, and MCTs may boost metabolism. Consumed in small portions, it can be part of a balanced diet. However, due to its caloric density, excessive consumption may hinder weight loss efforts.
Yes, freshly grated coconut is naturally vegan as it is a plant-based fruit. It is also inherently gluten-free, making it suitable for individuals following vegan or gluten-free diets.
Freshly grated coconut can be suitable for a keto diet due to its high fat content and moderate net carbs (fiber subtracts from total carbs). Its MCTs are also beneficial for ketosis. However, portion control is important to stay within daily carbohydrate limits.
Yes, people with diabetes can generally eat freshly grated coconut in moderation. Its high fiber content can help manage blood sugar levels, and it has a relatively low glycemic index. However, it's important to account for its carbohydrate content as part of a balanced meal plan.
freshly grated 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 freshly grated coconut with step-by-step instructions.
Browse recipes →Freshly grated coconut has a sweet, nutty, and slightly tropical flavor with a moist, chewy texture. It's widely used in both sweet and savory dishes, including curries, desserts, baked goods, smoothies, and as a garnish in various cuisines, especially in Southeast Asian and Indian cooking.
To prepare, first drain the coconut water, then crack the hard shell using a hammer or by dropping it. Once cracked, pry out the white flesh from the shell. You can then use a grater or a specialized coconut scraper to grate the fresh coconut meat.
Freshly grated coconut should be stored in an airtight container in the refrigerator, where it will last for about 3-5 days. For longer storage, it can be frozen in an airtight bag or container for up to 3-6 months, retaining much of its flavor and texture.
Freshly grated coconut should be bright white, moist, and have a sweet, pleasant aroma. Signs of spoilage include a yellowish or grayish discoloration, a sour or rancid smell, or the presence of mold. If it exhibits any of these signs, it should be discarded.
