Know what’s on your plate
Coconut
Calories & nutrition facts
desiccated
Nutrition facts
Per 100 g% DV- Calories 604 kcal —
- Protein 5.6 g 11%
- Carbohydrate 6.4 g 2%
- Fat 62 g 79%
- Saturated fat 53 g 267%
- Fibre 15 g 55%
- Sugars 6.4 g —
- Sodium 28 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 1.3 mg 8%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.9 mg 6%
- Pantothenic acid (B5) 0.5 mg 10%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 23 mg 2%
- Iron 3.6 mg 20%
- Magnesium 90 mg 21%
- Phosphorus 160 mg 13%
- Potassium 660 mg 14%
- Zinc 0.9 mg 8%
- Copper 0.55 mg 61%
- Manganese 1.8 mg 78%
- Selenium 12 µg 22%
- Iodine 3 µg 2%
Similar foods
- Coconut oil892 kcal / 100 g
- Coconut meatraw354 kcal / 100 g
- Shredded coconutdried690 kcal / 100 g
- Coconut pulpraw423 kcal / 100 g
- Grated and desiccated coconut664 kcal / 100 g
- Desiccated coconut653 kcal / 100 g
- Grated coconutdried648 kcal / 100 g
- Coconut milkretail169 kcal / 100 g
- Coconut kerneldry624 kcal / 100 g
- Grated dried coconut674 kcal / 100 g
Questions about Coconut
How do you crack open a coconut?
Pierce two of the three “eyes” at the stem end and drain the water. Tap firmly around the middle with the back of a heavy knife, turning the coconut until the shell splits; prise out the flesh with a sturdy spoon.
How can you tell if a whole coconut is fresh?
Choose one that feels heavy for its size and sloshes when shaken. Avoid cracks, damp patches or mould around the eyes; the drained water should smell fresh, not sour.
How do you toast coconut without burning it?
Spread flakes or grated coconut in a dry pan and stir over medium-low heat for about 3–5 minutes, until golden and fragrant. For a larger batch, bake on a tray at 160 °C for 5–10 minutes, stirring once.
How should you store fresh coconut once it has been opened?
Keep the flesh in an airtight container in the fridge and use it within about four days. For longer storage, freeze it in pieces or grated; it can go straight from the freezer into cooking.
What dishes can you make with coconut?
Fresh or dried coconut works in curries, rice dishes, chutneys and sweets such as coconut macaroons. Toasted flakes also add crunch to porridge, yoghurt and fruit.
Can you use coconut instead of desiccated coconut?
Yes: grate fresh coconut for a moist, softer result, or dry it gently in a low oven if you need a closer match to desiccated coconut. Desiccated coconut is dried and usually finer, so it absorbs less moisture than fresh.
Is coconut a source of fibre?
Yes. A 30 g portion of fresh coconut provides 4.6 g of fibre; it also contains 19 g of fat, mostly saturated.
Is coconut a nut, and can it trigger an allergy?
Coconut is the fibrous fruit of a palm, not a botanical nut. Coconut allergy is uncommon, but reactions can occur; if you have a known allergy, avoid it unless a clinician has advised you otherwise.
Source: CoFID (UK) 14-873 · per 100 g · carbohydrate per EU label, fibre excluded
