Coconuts
Offering creamy white flesh and naturally sweet, refreshing water, coconuts versatile flavor makes them a favorite in everything from savory curries to sweet desserts and beverages. Rich in nutrients and healthy fats, coconuts support a holistic dietary lifestyle.

Nutritional Value
- Excellent Source of Dietary Fiber, which supports heart health.
- Excellent Source of Manganese, which supports energy metabolism.
- Potassium
- 4%
- Fiber
- 14%
- Manganese
- 30%
Show nutritional facts
Nutritional Facts
Serving Per Container | |
Serving Size | 1 piece, 2" x 2" x 1/2" (45g) |
Calories | 160 |
Entries | Daily value in %* |
---|---|
Total Fat (15 g) | 19% |
Saturated Fat (13 g) | 65% |
Sodium (10 mg) | 0% |
Total Carbohydrate (7 g) | 3% |
Dietary Fiber (4 g) | 14% |
Total Sugars (3 g) | |
Protein (1 g) | |
Chloride | 2% |
Copper | 20% |
Folate | 4% |
Iron | 6% |
Magnesium | 4% |
Manganese | 30% |
Molybdenum | 30% |
Niacin | 6% |
Phosphorus | 4% |
Potassium (160 mg) | 4% |
Selenium | 10% |
Vitamin C | 2% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


How do you select coconuts?
- Choose a coconut that is free of cracks and is heavy. Shake it and listen for a full liquid sound.
How do you use coconuts?
- 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.
How do you store coconuts?
- 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.