Coconut

What Is Coconut?

Coconut is the hard-shelled tropical fruit of the coconut palm (Cocos nucifera). Botanically, it is classified as a one-seeded drupe, not a nut, although in cooking and common usage it is grouped with nuts.

Inside its hard, hairy outer husk is white, oily flesh and a clear, mildly sweet liquid called coconut water. The flesh is widely used in cuisines around the world as shredded, dried, or in flour, milk, and oil form.

Coconut Nutrition Facts

Coconut flesh contains about 354 kcal and 33.5 g of fat per 100 grams; most of this fat consists of saturated fatty acids, especially lauric acid. Coconut is also notable for its 9 g of fiber.

What Are the Benefits of Coconut?

Research on the effects of the medium-chain fatty acids in coconut, especially lauric acid, is ongoing. However, because coconut has a higher saturated fat content than other plant oils, it should be consumed in moderation.

This is general information. Coconut is a food, not a substitute for medical treatment. Because it is high in saturated fat, moderate use is recommended as part of a balanced diet.

How to Choose a Coconut

When choosing an uncracked coconut, it should feel heavy and you should hear water sloshing inside.

• If no water sound is heard when you shake it, the coconut may be dried out or spoiled.
• The three spots called “eyes” should have no signs of moisture or mold.
• For shredded or dried products, check the package date and make sure the product is dry.

How to Store Coconut

An intact coconut can be stored in a cool place for a few weeks. After it is cracked, the flesh keeps for a few days in the refrigerator or a few months in the freezer; grated or dried coconut can keep for months in an airtight container.

How to Use Coconut in the Kitchen

Use shredded coconut in desserts and cookies, coconut milk in East Asian and Indian dishes, coconut flour in gluten-free recipes, and coconut oil in both sweet and savory cooking.

How to Make Coconut Milk

Blend shredded coconut flesh with hot water in a food processor, then strain it through cheesecloth to make a creamy plant-based milk. It is often used in soups and curry recipes.

How to Crack a Coconut

Puncture the softest of the fruit’s three “eyes” and drain the water. Then crack the shell and split the coconut in half by striking it against a hard surface or tapping around it with a hammer.

What Recipes Use Coconut?

Coconut milk curry, shredded coconut cookies, coconut granola, tropical smoothies, and recipes made with coconut oil are among the best-known uses.

Frequently Asked Questions

Is coconut oil healthy?

Coconut oil consists largely of saturated fat. Moderate use is recommended as part of a balanced diet; it should not be considered a health product on its own.

Are coconut water and coconut milk the same thing?

No. Coconut water is the clear liquid naturally found inside the fruit; coconut milk is a separate product made by processing shredded coconut flesh with water and straining it.

Can someone be allergic to coconut?

Although coconut is not botanically classified as a tree nut, it can cause allergic reactions in some people; anyone with a sensitivity should consult their doctor before consuming it.

Is there a difference between dried and fresh coconut?

Dried (desiccated) coconut has lost water, so it contains more concentrated calories and fat. Freshly shredded coconut has a moister texture and a milder flavor.

Is coconut flour gluten-free?

Yes. Coconut flour is naturally gluten-free; because it is high in fiber, it is generally used in recipes mixed with other flours.