Know what’s on your plate
Coconut pulp
Calories & nutrition facts
fresh
Nutrition facts
Per 100 g% DV- Calories 369 kcal —
- Protein 3.5 g 7%
- Carbohydrate 4.7 g 2%
- Fat 35 g 44%
- Saturated fat 30 g 152%
- Fibre 11 g 38%
- Sugars 4.7 g —
- Sodium 18.5 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 3.2 mg 3%
- Vitamin D 0 µg 0%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.02 mg 1%
- Niacin (B3) 0.52 mg 3%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.05 mg 3%
Minerals
- Calcium 13.5 mg 1%
- Iron 2.3 mg 13%
- Magnesium 32 mg 8%
- Phosphorus 104 mg 8%
- Potassium 363 mg 8%
- Zinc 0.8 mg 7%
- Copper 0.44 mg 49%
- Manganese 1.5 mg 65%
- Iodine 1.2 µg 1%
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Questions about Coconut pulp
How do you make coconut milk from coconut pulp?
Blend one part finely grated coconut pulp with two parts hot water, leave it for 10 minutes, then strain through a clean cloth. Use the richer first pressing for curries and the thinner second pressing for soups.
How do you toast grated coconut pulp?
Spread it in a thin layer on a baking tray and bake at 160 °C for about 5–8 minutes, stirring once. Take it out as soon as it turns lightly golden; it can burn quickly.
How should you store fresh coconut pulp?
Keep it in an airtight container in the fridge and use it within a few days. For longer storage, freeze it in small portions; you can add it to cooking straight from frozen.
What can you make with coconut pulp?
Use grated pulp in coconut chutney, curries, macaroons and cakes. It also adds texture to porridge and works well stirred into rice with lime and chilli.
What can you use instead of coconut pulp?
For texture in baking or toppings, use unsweetened desiccated coconut, adding a little liquid if the recipe needs moisture. For a savoury dish where coconut gives body, use ground almonds or cashews, though the flavour will be different.
Is coconut pulp a good source of fibre?
Yes. A 30 g portion provides 3.2 g of fibre; it is also rich in saturated fat, so a small handful is usually enough to add flavour and texture.
Source: ANSES–Ciqual (France) 15006 · per 100 g · carbohydrate per EU label, fibre excluded
