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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, mature brown coconut is highly nutritious, providing healthy medium-chain triglycerides (MCTs) for energy and high fiber for digestive health. It is also rich in essential minerals like manganese, copper, and selenium, though it should be eaten in moderation due to its high calorie and fat content.
A 100g serving of mature brown coconut contains approximately 354 calories and 33.5g of fat. Most of this fat is saturated, but it primarily consists of MCTs, which the body processes differently than long-chain fatty acids.
Yes, it is excellent for a ketogenic diet. With 33.5g of fat and relatively low net carbs per 100g, it helps meet high-fat requirements while the MCTs can be quickly converted into ketones for energy.
Shake the coconut near your ear; you should hear a significant amount of liquid sloshing inside. If it sounds dry, the meat may be rancid or dehydrated. Also, ensure the three 'eyes' at the top are dry and free of mold.
Brown coconuts are fully mature, featuring a hard husk and thick, firm white meat with less water. Green coconuts are young, containing mostly sweet water and a thin, jelly-like meat. Brown coconuts are better for grating and making coconut milk.
Fresh coconut meat should be kept in an airtight container or submerged in water in the refrigerator for up to 4-5 days. For longer storage, you can freeze the meat for up to 6 months without significant loss of flavor.
Yes, the thin brown skin (the testa) between the white meat and the shell is edible and contains additional fiber. While many people peel it off for a better appearance in desserts, it is safe and nutritious to consume.
Mature Brown 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 fruit category with complete nutrition information.
View all fruit →Discover 1 recipes featuring mature brown coconut with step-by-step instructions.
Browse recipes →In moderation, it can support weight loss because its high fiber content (9g per 100g) promotes satiety and reduces hunger. However, because it is calorie-dense, portion control is essential to avoid exceeding daily caloric goals.
After cracking the shell, you can place the pieces in the oven at 350°F (175°C) for about 10 minutes or in the freezer for an hour. The temperature change causes the meat to shrink slightly and pull away from the shell, making it easier to pry out.
Yes, mature brown coconut is naturally vegan and gluten-free. It is a versatile staple in plant-based diets, often used to create flour, milk, and cream substitutes for those with dietary restrictions.