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  • Excellent Source of Dietary Fiber, which supports heart health.
  • Excellent Source of Manganese, which supports energy metabolism.
Nutritional Information

Nutrition Facts

Serving Size: 1 piece, 2" x 2" x 1/2" (45g)

Amount per serving
Calories 160 Calories from fat:
% Daily Value*
Fat 15 g 19 %
Saturated 13 g 65 %
Trans 0 g
Polyunsaturated Fat 0 g 0 %
Cholesterol 0 mg 0 %
Sodium 10 mg 0 %
Potassium 160 mg 4 %
Carbohydrate 7 g 3 %
Fiber 4 g 14 %
Sugars 3 g
Protein 1 g
Vitamin A 0 %
Vitamin C 2 %
Calcium 0 %
Iron 6 %
Niacin 6 %
Folate 4 %
Phosphorus 4 %
Magnesium 4 %
Selenium 10 %
Copper 20 %
Manganese 30 %
Molybdenum 30 %
Chloride 2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Coconuts provide an excellent source of fiber and manganese.



How To Store

If unopened, a coconut can be kept at room temperature for up to six months. Grated fresh coconut can be kept in a refrigerator in a tightly sealed container for up to four days or frozen for six months.

How To Select

Choose a coconut that is free of cracks and is heavy. Shake it and listen for a full liquid sound.

Usage Tips

How to open: Since sharp tools are required, a coconut should only be opened by an adult! To open, locate the three "eyes." One of these eyes is softer than the others. Using a knife, clean the area around the eye, then begin digging. If the eye is small and you are having difficulty, you may need to use a screwdriver. When you pierce the shell and break through the meat, you will hear a hissing sound. Drain the coconut water into a jar. To crack open the shell, you will need a hammer or strong mallet to break up the shell. Either place the coconut in a bag before hitting it or wear eye protection, as there may be flying shell fragments. Chunk, chop or grate the meat. Both the milk and the meat are great for cooking.

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