Coconut
Nutrition (per 100 g)
- Calories
- 354
- Protein (g)
- 3.3
- Fat (g)
- 33.5
- Carbs (g)
- 15.2
- Fiber (g)
- 9
- Sodium (mg)
- 20
Fresh coconut is energy-dense with high saturated fat and notable fiber. Values vary with maturity and moisture.
Storage
- Room temp: up to 7 days
- Refrigerated: up to 7 days
- Frozen: up to 90 days
Coconut is the large, fibrous brown drupe of the coconut palm with a hard shell, shaggy husk, and rich white flesh. The meat tastes mildly sweet and nutty, turns creamy when grated or blended, and delivers a satisfying chew. Cooks grate, shave, or dice it for curries, rice, desserts, and salads, or press it for coconut milk or cream; it is sold fresh, frozen, or dried as shredded or flakes.
It originated around the Indo-Pacific and spread widely by ocean currents and human trade, becoming central to cuisines across South and Southeast Asia, the Caribbean, and Pacific islands. Commercial groves thrive in tropical coasts, and common processing includes drying, grating, and pressing for milk and oil.

