raw coconut
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw coconut is highly nutritious, providing essential minerals like manganese for bone health and copper for heart health. It is rich in Medium-Chain Triglycerides (MCTs), which offer a quick energy source and may support brain function.
Raw coconut is calorie-dense, containing approximately 354 calories and 33.5g of fat per 100g. While high in saturated fat, much of this comes from lauric acid, which has antimicrobial properties and can support the immune system.
Yes, raw coconut is excellent for a ketogenic diet because it is high in healthy fats and relatively low in net carbs. The MCTs found in coconut are also easily converted into ketones, providing a steady energy source for those in ketosis.
Raw coconut is an excellent source of dietary fiber, providing about 9g per 100g. This high fiber content promotes regular bowel movements, supports gut health, and helps stabilize blood sugar levels by slowing digestion.
Once removed from the shell, raw coconut meat should be stored in an airtight container in the refrigerator, where it will last for 4–5 days. For longer storage, you can freeze the pieces for up to 6 months without significant loss of flavor.
Shake the coconut; you should hear plenty of liquid sloshing inside, which indicates the meat is still moist. Avoid coconuts with cracks, damp or moldy 'eyes' (the three spots at the top), or those that feel surprisingly light for their size.
Yes, the thin brown skin (testa) between the white meat and the hard shell is perfectly edible and contains additional fiber. However, many people prefer to peel it off with a vegetable peeler for a smoother texture and purely white appearance in recipes.
raw 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.
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Browse recipes →Raw coconut can be eaten as a snack, grated into salads, or blended with water to make fresh coconut milk. It is also a popular addition to smoothies, curries, and desserts for added texture and a creamy, nutty flavor.
While high in calories, the fiber and MCTs in raw coconut can promote satiety, helping you feel full longer. However, because of its high fat content, it should be consumed in moderation as part of a balanced, calorie-controlled diet.
Yes, raw coconut is naturally vegan and gluten-free. It is a versatile ingredient for plant-based diets and serves as a great base for dairy-free alternatives like homemade coconut milk, cream, and flour.