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Coconut


Scientific Binomial Name: Cocos nucifera

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.

The Truth About Coconut Nutrition





Coconut Tips & Trivia





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