Ingredient Guide•Coconut
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Contains ProteinHigh Fiber
FruitsTropical FruitsIndo-Pacific (Tropical Asia)
CoconutCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Cocos nucifera
Also known as:
NariyalCoconut Fruit
Coconut is a tropical fruit valued for its flesh, water, and oil. It provides healthy fats, fiber, and minerals that support energy levels and digestion.
Calories (100g)354 kcal
Dietary ProfileVegan & Vegetarian
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Calories in Coconut & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Coconut?
100 grams of Coconut (raw/dry reference weight) provides approximately 354 kcal, 15.2g carbohydrates, 3.3g protein, 33.5g fat, and 9.0g dietary fiber. A realistic single-person portion of 50g contains roughly 177 kcal before cooking oils or garnishes.
354.0kcal
Calories
3.3g
Protein
15.2g
Carbs
33.5g
Fat
9.0g
Fiber
6.2g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 106 kcal | 4.6g | 1.0g | 10.0g | 2.7g |
| Per 50g (Standard Home Serving) | 177 kcal | 7.6g | 1.6g | 16.8g | 4.5g |
| Per 100g (Standard Reference) | 354 kcal | 15.2g | 3.3g | 33.5g | 9.0g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Coconut fresh and long-lasting
Room Temperature Shelf Life: A whole fresh coconut lasts up to 4 months at room temperature without refrigeration, while opened fresh coconut meat must be refrigerated in an airtight container with water or frozen for longevity. Pantry vs Refrigerator: Store dried coconut flakes in cool, dark pantries inside airtight dabbas, whereas fresh grated coconut thrives best in the freezer for up to 3 months to preserve its natural oils and prevent rancidity.
Kitchen Preparation & Cooking Uses
Best culinary practices & prep tips
Which Variety to Choose: Select heavy, water-filled brown coconuts for mature, rich gravies and fresh green tender coconuts (nimboopani) for sweet, hydrating coconut water. Crack and Grate: Crack the shell by striking the equator with a hammer, then use a traditional coconut scraper (veḷakkumaṇi or chiratta) to harvest fine flesh for South Indian chutneys and coastal curries. Bloom in Healthy Fats: Toast grated coconut gently in a dry pan or temper it in coconut oil for rich depth in kormas and thoran.
General Nutritional & Wellness Notes
Everyday dietary context for Coconut as part of balanced home cooking
Coconut is exceptionally rich in medium-chain triglycerides (MCTs), particularly lauric acid, which supports heart health and provides instant metabolic energy. It offers a dense profile of dietary fiber and essential minerals like iron and potassium, promoting smooth digestion and sustained fullness without spiking blood sugar.
Culinary Uses, Origins & Cultural Heritage
How Coconut is used across regional kitchens and history
Common Culinary Uses
Historically celebrated as the Kalpavriksha or the 'tree of life,' every single part of the coconut palm has been utilized for sustenance, shelter, and cooking for over four millennia. Its dried kernel, copra, fueled the ancient global trade of coconut oil, transforming coastal flavors into a worldwide culinary phenomenon.
Historical Roots
Native to the coastal tropical regions of the Indo-Pacific, the coconut palm spread across ancient maritime trade routes throughout tropical Asia, East Africa, and the Americas. It arrived in the Indian subcontinent via ancient spice and maritime traders, quickly embedding itself into the tropical coastal cuisines of Kerala, Tamil Nadu, and Bengal.
Regional & Cultural Traditions
In traditional Indian culture, the coconut (Sriphal) is revered as an auspicious symbol of purity, prosperity, and selflessness, frequently offered during weddings, housewarmings, and temple rituals. Across global tropical cuisines from the Caribbean to Southeast Asia, it serves as an indispensable daily staple used to craft rich milk, creamy curries, and comforting sweets.
Did You Know?
Botanically classified as a fibrous one-seeded drupe rather than a true nut, coconuts can float across ocean currents for thousands of miles and still germinate upon washing ashore.
Chef & Cooking Tips
If your freshly grated coconut turns slightly sour or dry, revive its nutty sweetness by sautéing it lightly in a spoonful of hot ghee before adding it to your gravies or spice pastes.
Recipes Using Coconut
Explore 1 recipe featuring Coconut
Frequently Asked Questions about Coconut
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Coconut?
Per 100 grams (raw/dry reference weight), Coconut contains approximately 354 kcal, 15.2g carbohydrates, 3.3g protein, 33.5g fat, and 9.0g dietary fiber. A typical 50g culinary portion provides roughly 177 kcal before cooking oils, butter, or garnishes are added.
What is Coconut and how is it used in cooking?
Coconut is a tropical fruit valued for its flesh, water, and oil. It provides healthy fats, fiber, and minerals that support energy levels and digestion.
How do you prepare and cook with Coconut?
Which Variety to Choose: Select heavy, water-filled brown coconuts for mature, rich gravies and fresh green tender coconuts (nimboopani) for sweet, hydrating coconut water. Crack and Grate: Crack the shell by striking the equator with a hammer, then use a traditional coconut scraper (veḷakkumaṇi or chiratta) to harvest fine flesh for South Indian chutneys and coastal curries. Bloom in Healthy Fats: Toast grated coconut gently in a dry pan or temper it in coconut oil for rich depth in kormas and thoran.
How should Coconut be stored to keep it fresh?
Room Temperature Shelf Life: A whole fresh coconut lasts up to 4 months at room temperature without refrigeration, while opened fresh coconut meat must be refrigerated in an airtight container with water or frozen for longevity. Pantry vs Refrigerator: Store dried coconut flakes in cool, dark pantries inside airtight dabbas, whereas fresh grated coconut thrives best in the freezer for up to 3 months to preserve its natural oils and prevent rancidity.
What are the nutritional qualities of Coconut?
Coconut is exceptionally rich in medium-chain triglycerides (MCTs), particularly lauric acid, which supports heart health and provides instant metabolic energy. It offers a dense profile of dietary fiber and essential minerals like iron and potassium, promoting smooth digestion and sustained fullness without spiking blood sugar. (For general culinary reference only, not medical advice.)
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