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narikol.

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Recipes with narikol + 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%

Iron2.4mg14%

Magnesium32mg8%

Phosphorus113mg9%

Zinc1.1mg10%

Copper0.44mg49%

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 cup90g

1 tablespoon6g

1 teaspoon2g

1 piece30g

HEALTH BENEFITS

Why eat it.

✓Rich in Medium-Chain Triglycerides (MCTs), which can provide a quick source of energy.
✓High in dietary fiber, which supports digestive health and promotes feelings of fullness.
✓Good source of essential minerals like manganese, crucial for bone health and metabolism, and copper, which aids in red blood cell formation.
✓Contains lauric acid, a fatty acid that may have antimicrobial and antiviral properties.

COOKING TIPS

In the kitchen.

1Toast shredded or flaked coconut in a dry skillet over medium-low heat until fragrant and golden to enhance its nutty flavor for garnishes and baking.
2Use full-fat canned coconut milk as a creamy, dairy-free base for curries, soups, and sauces.
3Fresh coconut meat can be grated and used in chutneys, desserts, and savory dishes, particularly in South Asian and Southeast Asian cuisines.
4Refined coconut oil has a high smoke point, making it suitable for frying, while virgin coconut oil is best for baking or sautéing at lower temperatures to preserve its flavor.

STORAGE

Keep it fresh.

Store whole, unopened coconuts at room temperature for up to four months.
Refrigerate fresh, grated coconut in an airtight container for up to 4 days, or freeze for up to 6 months.

FAQ

Frequently asked questions.

Is narikol healthy?

Yes, narikol offers several health benefits. It's rich in Medium-Chain Triglycerides (MCTs) which provide a quick energy source, high in dietary fiber for digestive health, and a good source of essential minerals like manganese and copper. It also contains lauric acid, a fatty acid that may have antimicrobial properties.

What are the nutritional values of narikol?

Per 100g, narikol contains approximately 354 calories, 3.33g protein, 15.23g carbohydrates, and 33.49g fat. It is a calorie-dense food, primarily due to its high fat content, making it a significant energy source.

Is narikol good for weight loss?

While narikol is high in calories and fat, its fiber content can promote feelings of fullness, and MCTs may help boost metabolism. However, due to its high caloric density, portion control is crucial for weight management. It's best consumed in moderation as part of a balanced diet.

Is narikol vegan?

Yes, narikol is a fruit and is naturally vegan. It is derived directly from the coconut palm and does not involve any animal products or by-products.

Is narikol keto-friendly?

Narikol can be included in a ketogenic diet due to its high fat content (33.49g per 100g) and moderate net carbs (around 15g total carbs, with some fiber). However, portion sizes must be carefully managed to stay within daily carbohydrate limits for ketosis.

How do you use narikol in cooking?

Narikol is incredibly versatile in cooking. The fresh flesh can be eaten raw, grated into salads, curries, or desserts. Its milk is a staple in many cuisines for soups, sauces, and beverages, while the oil is popular for cooking, baking, and frying.

What does narikol taste like?

Fresh narikol has a sweet, nutty, and slightly tropical flavor with a firm, somewhat chewy texture. The taste can vary from subtly sweet and refreshing in young narikol to richer and more intense in mature varieties.

How do you store narikol?

Whole, unopened narikol can be stored at room temperature for several weeks. Once opened, the fresh flesh should be refrigerated in an airtight container and consumed within 3-5 days, or it can be frozen for longer storage.

How do you know if narikol is fresh?

A fresh narikol should feel heavy for its size, and if shaken, you should hear liquid sloshing inside. The shell should be free of cracks, mold, or soft spots, and the 'eyes' at one end should be firm and dry.

Can narikol be eaten raw?

Yes, narikol flesh is commonly eaten raw. Young narikol flesh is soft and jelly-like, often enjoyed directly from the shell, while mature narikol flesh is firmer and can be grated or shredded for various culinary uses.

RECIPES