Know what’s on your plate
Coconut meat
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 354 kcal —
- Protein 3.3 g 7%
- Carbohydrate 6.2 g 2%
- Fat 33 g 43%
- Saturated fat 30 g 148%
- Fibre 9 g 32%
- Sugars 6.2 g —
- Sodium 20 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 3.3 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.24 mg 2%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.54 mg 3%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 26 µg 7%
- Vitamin B12 0 µg 0%
- Choline 12.1 mg 2%
Minerals
- Calcium 14 mg 1%
- Iron 2.4 mg 14%
- Magnesium 32 mg 8%
- Phosphorus 113 mg 9%
- Potassium 356 mg 8%
- Zinc 1.1 mg 10%
- Copper 0.44 mg 48%
- Manganese 1.5 mg 65%
- Selenium 10.1 µg 18%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 354 | 3.3 g | 6.2 g | 34 g |
| 1 × cup, shredded | 80 g | 283 | 2.7 g | 5 g | 27 g |
| 1 × medium | 397 g | 1405 | 13 g | 25 g | 133 g |
| 1 × piece (2" x 2" x 1/2") | 45 g | 159 | 1.5 g | 2.8 g | 15 g |
| 2 × cup, shredded | 160 g | 566 | 5.3 g | 10 g | 54 g |
| ½ × cup, shredded | 40 g | 142 | 1.3 g | 2.5 g | 13 g |
| 3 × cup, shredded | 240 g | 850 | 8 g | 15 g | 80 g |
| 4 × cup, shredded | 320 g | 1133 | 11 g | 20 g | 107 g |
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Questions about Coconut meat
How do you open a coconut and remove the meat?
Drain the water through one of the three eyes, then tap firmly around the shell with the back of a heavy knife or a hammer until it cracks. Slide a blunt knife between shell and meat; a vegetable peeler removes the thin brown skin if you want white pieces.
Can you eat coconut meat raw?
Yes: fresh coconut meat is ready to eat once it is out of the shell. Rinse it if needed, and discard pieces that smell sour or feel slimy.
How do you toast shredded coconut?
Spread it in a dry frying pan and stir over medium-low heat for about 3–5 minutes, until golden and fragrant; it can burn quickly, so tip it out at once. For a larger batch, bake at 160 °C for 5–10 minutes, stirring once.
How should you store fresh coconut meat?
Keep cut meat in an airtight container in the fridge and use it within 4–5 days. For longer storage, freeze it in portions; thaw in the fridge, or add frozen pieces straight to a smoothie or curry.
What can you make with coconut meat?
Grated or chopped coconut adds texture to coconut rice, curries and chutneys, and works in cakes, biscuits and granola. Blend it with water, then strain, to make a simple coconut milk; the leftover pulp can go into porridge or baking.
Can you use coconut meat instead of desiccated coconut?
Yes, but fresh meat is moist, so it will change the texture and may make baking wetter. For a closer swap, grate it and dry it in a low oven until no longer damp; use the same weight, then adjust the recipe’s liquid only if the mixture looks too wet.
Is coconut meat the same as coconut milk?
No: coconut meat is the solid flesh inside the shell, while coconut milk is made by blending or pressing flesh with water and straining it. Coconut meat has 9 g of fibre per 100 g, compared with 2.2 g in coconut milk.
How much fibre is in a portion of coconut meat?
A piece about 5 × 5 × 1 cm weighs roughly 45 g and provides 4.1 g of fibre. A handful of grated coconut is an easy way to add it to breakfast or a dessert.
Source: USDA FoodData Central 170169 · per 100 g · carbohydrate per EU label, fibre excluded
