Fresh Coconut Nutrition Facts

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behealthywise - nutrition benefits of coconut

behealthywise - nutrition benefits of coconut

Coconut water/milk is not only very tasty but also very nutritious and useful in maintaining healthy bones, joints and muscles.

A mature coconut contains more nutrients as compared to a young one and while whole coconuts are increasingly found in grocery stores, it takes a lot of effort to extract the fruit and juices.

To this end, most of us purchase coconut either freshly shredded or dried and shredded and shredded in desiccated form. The liquids inside are available as coconut milk or coconut water.

Here are some of the nutritional facts about fresh coconuts.

Composition of raw edible coconut (per 100 grams)






Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B6

Vitamin B9

Vitamin C

Vitamin E







Total Fat

354 kcal

3.33 g

6.23 g

9.00 g

0.066 mg

0.020 mg

1.19 mg

0.054 mg

26.4 ug

3.30 mg

0.730 mg

14.0 mg

113 mg

32.0 mg

2.43 mg

354 mg

1.10 mg

33.5 g



Nutritional ad therapeutic properties of coconut

  • Its mineral content is higher than that of all animal- based foods such as meat, fish, milk and eggs.
  • Its therapeutic and dietary benefits depend largely on its mineral content and especially magnesium.
  • Magnesium contributes to a healthy musculo-skeletal system.

Regular consumption of coconut pulp or water will help check the following conditions

  • Loss of calcium on the bones
  • Osteoporosis – loss of bone mass and de-mineralization
  • Osteoarthritis- degeneration of cartilage within the joints
  • In infants it promotes healthy enamel formation during teething
  • It regulates the texture of brittle hair and nails
  • Musculoskeletal pain, especially back pain due to excess tension or lack of muscular relaxation.
  • For brittle hair and nails

Coconut water or milk is as rich as the pulp but more advantageous due to its low-fat content.

Opening a coconut

  1. After choosing a healthy-looking coconut shake it to check if contains water. That sloshing sound will confirm that the coconut is not overripe. A dry coconut means that the pulp is rancid and not ideal to use.
  2. Make 2 holes in the ‘eyes’ on the top of the coconut. You can use a cork screw or anything sharp
  3. Empty the water into a clean container, this should be drunk immediately to avoid oxidation or kept in an air- tight container in the fridge use it within 12 hours.
  4. Break the coconut by hitting it with kitchen hummer on the middle as you keep turning.
  5. Separate the shell from the pulp. The easiest way to do this is by putting the half-broken coconut in a hot oven for a few minutes and then remove the pulp with a spoon or a knife.
  6. Remove the thin brown skin sticking to the pulp, as it is not very easy to digest.
  7. Wash the pulp and keep it in a air tight bag. Keep it in the fridge until you are ready to use.

Preparation and Use

  • Pulp. Ripe pulp can be eaten raw. It can be grated or broken into chunks

It can also be roasted or cut into thin strips and added to vegetable salad.

  • Young Pulp. The gelatinous pulp can be eaten direct from the shell by scooping it with a spoon. This gelatin can also be added to dips and or sauces.
  • Coconut water. The water found inside the coconut is excellent for quenching thirst. The greener the fruit the more the water. This water is also rich in enzymes, minerals and vitamins.

Are you an athlete or work out enthusiast? This water is excellent for replacing electrolytes. It is also alkaline and that makes it a great choice for detoxing and re-balancing the blood PH to desired strength.

  • Copra. It is sun- dried pulp that is mainly used in confectioneries.

Coconut Milk

  1. Finely grate the coconut pulp or cut it into small chunks and blend it.
  2. Add ½ a liter of boiling water or cows’ milk and let it rest for 1-2 hours
  3. Use a cotton cloth or cheese- cloth to filter. Fill the paste in this cloth.
  4. Twist or wring the cloth containing the paste until all the liquid has been removed
  5. To make sure all contents has been removed repeat step 3 and 4.
  6. The milk can be used to make sauces or can be used as a drink it can also be added in shakes.

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