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

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.