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Coconut

Selection Information

Usage: Fruit salads, baked desserts, puddings, custards and pies.

Selection: Good quality coconuts will be juice heavy for their size. You can hear the milk inside a coconut when it is shaken.

Avoid: Avoid coconuts without liquid inside or those with cracked husks and wet or moldy eyes.

Seasonal Information

Available year-round from Honduras, the Dominican Republic and Puerto Rico peaking from September through April.

Coconut Nutritional Information

Serving Size: cocunut meat, raw (80g) Amount Per Serving   Calories 283 Calories from Fat 224   % Daily Value* Total Fat 27g 41%    Saturated Fat 24g 119%  Cholesterol 0mg 0%  Sodium 16mg 1%  Total Carbohydrate 12g 4%  Dietary Fiber 7g 29% Potassium 400mg 10% Sugars 5g   Protein 3g   Vitamin A 0% Vitamin C 4% Calcium 1% Iron 11% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Source: PMA's Labeling Facts

Coconut meat is very low in Cholesterol and Sodium. It is also a very good source of Manganese.

Coconut Tips & Trivia

• To crack coconuts, pierce on or two of the eyes and drain the milk.
  
  
• Place in the freezer for an hour, or in a 350°F. oven for 20-30 minutes. Remove from the oven and allow to cool.
  
  
• Wrap the coconut with a dish towel and tap all over with a hammer.
  
  
• The meat is now ready to be cut out, shredded or grated in a blender or food processor.

The Truth About Coconut Nutrition