Coconut

About This Food

Coconuts have had a bad rap in recent years. And unjustly so.

Recent research shows this nostalgic “nut” (it’s really a seed) offers a myriad of health benefits, some of which may astound you. The coconut's powers range from boosting digestive health and immune function to stoking your body's fat-burning ability. Let's look at the four superfoods the coconut offers...  

Coconut "water" is the liquid found inside young coconuts (and differs from coconut milk). It is rich in potassium and other purported "youth-enhancers" and hence its popularity with athletes and A-listers. And 100% natural, at that.

Coconut “milk” comes from the meat of the fresh green coconut. When the coconut dries or ripens, the “meat” becomes hard and much of the oils become saturated.

Coconut "flour" is simply dried coconut meat that has been ground into a fine powder. Despite its sweet taste, it has no sugar and provides a bevy of benefits to baked goods like Coconut Flour Brownies.   

Finally, coconut oil. It's heat-stable (and therefore perfect for high-temperature cooking), packed with medium-chain triglycerides (MCTs) and available in full-flavor or neutral flavor varieties.

 

Choose a coconuts that is heavy for its size and that sounds full of liquid when shaken. Avoid those with damp "eyes". Whole, unopened coconuts can be stored at room temperature for up to 6 months. Packaged coconut is available in cans or plastic bags. Store unopened canned coconut at room temperature up to 18 months; coconut in plastic bags will keep up to six months. Refrigerate after opening.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Manganese
Good Source of
  • Fiber
  • Copper
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Nuts
  • No Pseudograins
  • No Nightshade
  • No Corn
  • No Yeast
  • No Peanuts
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition Information

Serving size: 1 ounce(s) dried

Calories: 185

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
18.07 g
Saturated Fat
16.02 g
Monounsaturated Fat
0.77 g
Polyunsaturated Fat
0.2 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
0 g
ALA
0 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.62 g
Net Carbohydrate
2.06 g
Sugars
2.06 g
Fiber
4.56 g
Protein
1.93 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
0.42 mg
1%
Vitamin D
0 IU
0%
Vitamin E
0.12 IU
0%
Vitamin B6
0.08 mg
4%
Vitamin B12
0 mcg
0%
Vitamin K
0.08 mg
0%
Folate
2.52 mcg
1%
Niacin
0.17 mg
1%
Riboflavin
0.03 mg
2%
Thiamin
0.02 mg
1%
Choline
6.19 mg
1%
Minerals
Calcium
7.28 mg
1%
Copper
0.22 mg
11%
Iron
0.93 mg
5%
Magnesium
25.2 mg
6%
Manganese
0.77 mg
38%
Phosphorous
57.68 mg
6%
Potassium
152.04 mg
4%
Selenium
5.18 mcg
7%
Sodium
10.36 mg
0%
Zinc
0.56 mg
4%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
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