Selectingcoconuts


When selecting coconuts look for those that are heavy for their size and in which the coconut water swishes around when shaken. 

Storing

Coconuts can be stored at room temperature for two weeks without loss of quality.

Preparation


In order to crack the coconut there are three soft spots at the top of the shell. Pierce these with an ice pick, or similar sharp tool, drain the milk; then tap all over with a hammer until the hard shell cracks and falls off. Coconuts can be used in many dishes and usually is shredded.


Nutrition Information


Coconut, meat, raw
Nutritional value per 100 g (3.5 oz)

Energy 350 kcal   1480 kJ

Carbohydrates    

15.23 g

- Sugars  6.23 g

- Dietary fiber  9.0 g  

Fat

33.49 g

- saturated  29.70 g

- monounsaturated  1.43 g  

- polyunsaturated  0.37 g  

Protein

3.3 g

Thiamin (Vit. B1)  0.066 mg  

5%

Riboflavin (Vit. B2)  0.02 mg  

1%

Niacin (Vit. B3)  0.54 mg  

4%

Pantothenic acid (B5)  0.300 mg 

6%

Vitamin B6  0.054 mg

4%

Folate (Vit. B9)  26 μg 

7%

Vitamin C  3.3 mg

6%

Calcium  14 mg

1%

Iron  2.43 mg

19%

Magnesium  32 mg

9% 

Phosphorus  113 mg

16%

Potassium  356 mg  

8%

Zinc  1.1 mg

11%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database