Nuts
Flesh
Coconut flesh is the white edible endosperm lining the shell—jelly-soft in young drinking nuts, firm and oil-rich when mature. Young flesh is spooned as dessert; mature flesh is grated for milk, cream, desiccated coconut, and oil. The stages are not interchangeable without rewriting water and fat balance. Fresh grated meat spoils quickly; dried shreds keep longer sealed and cool. Good mature flesh is bright white and aromatic; pink, slimy, or sour flesh is spoiled. Peeling the brown testa yields paler bakery shreds. Flesh is the solid heart of coconut cookery, distinct from water, milk, cream, and pure oil.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 55.1 g
- Saturated Fat 6.99 g
- Trans Fat 0 g
- Monounsaturated Fat 28.4 g
- Polyunsaturated Fat 13.7 g
- Cholesterol 0 mg
- Sodium 5.22 mg
- Salt 0.01 g
- Total Carbohydrate 18.8 g
- Dietary Fibre 7.9 g
- Total Sugars 4.22 g
- Complex / starch 4.75 g
- Protein 17.9 g
- Water 4.16 g
- Energy 565 kcal
- Water 4.16 g
- Carbohydrates 18.8 g
- Protein 17.9 g
- Fat 55.1 g
- Saturated Fat 6.99 g
- Monounsaturated Fat 28.4 g
- Polyunsaturated Fat 13.7 g
- Omega-3 1.37 g
- Vitamins 94.9 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.17 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 1.68 mg
- Vitamin B5 — Pantothenic Acid 0.41 mg
- Vitamin B6 0.18 mg
- Vitamin B7 — Biotin 17.5 µg
- Vitamin B9 — Folate 46.4 µg
- Vitamin C 2 mg
- Vitamin E 5.7 mg
- Vitamin K 5.7 µg
- Minerals 267 mg
- Major Minerals 265 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.17 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 1.68 · vitamin-b5-pantothenic-acid: 0.41 · vitamin-b6: 0.18 · vitamin-b7-biotin: 17.5 · vitamin-b9-folate: 46.4 · vitamin-e: 5.7 · vitamin-k: 5.7 ·
Minerals
Flesh of Coconut: composition reflects this culinary part relative to the whole ingredient.
History
Austronesian and coastal cultures depended on coconut for food, drink, fibre, and oil.
Colonial trade spread coconut cultivation and copra economies across the tropics.
Desiccated coconut and refined coconut oil industrialised bakery and frying fats.
Virgin coconut oil, plant milks, and hydration culture renewed global coconut demand.