Nuts
Whole
Whole coconut is the intact fruit as harvested—green or brown, husked or not—before water is drained or flesh grated. Stage decides the kitchen job: shake young nuts for free water and jelly; mature nuts should feel heavy with thick white meat for milk and oil. Crack only what you will use soon; opened fruit spoils fast in heat. Reject mouldy eyes, sour water, or fermented smells. Whole fruit is logistics and freshness control, not a single flavour form—water, flesh, milk, cream, and oil each come later.
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Cuts & parts
Characteristics
Preparations
Traits
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 52.7 g
- Saturated Fat 6.68 g
- Trans Fat 0 g
- Monounsaturated Fat 28.2 g
- Polyunsaturated Fat 13.6 g
- Cholesterol 0 mg
- Sodium 5.03 mg
- Salt 0.01 g
- Total Carbohydrate 18.7 g
- Dietary Fibre 7.89 g
- Total Sugars 4.16 g
- Complex / starch 4.85 g
- Protein 17.8 g
- Water 4.22 g
- Energy 587 kcal
- Water 4.22 g
- Carbohydrates 18.7 g
- Protein 17.8 g
- Fat 52.7 g
- Saturated Fat 6.68 g
- Monounsaturated Fat 28.2 g
- Polyunsaturated Fat 13.6 g
- Omega-3 1.36 g
- Vitamins 95 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 0.42 mg
- Vitamin B6 0.12 mg
- Vitamin B7 — Biotin 17.6 µg
- Vitamin B9 — Folate 46.5 µg
- Vitamin C 2 mg
- Vitamin E 5.71 mg
- Vitamin K 5.7 µg
- Minerals 301 mg
- Major Minerals 299 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: 0.42 · vitamin-b6: 0.12 · vitamin-b7-biotin: 17.6 · vitamin-b9-folate: 46.5 · vitamin-e: 5.71 · vitamin-k: 5.7 ·
Minerals
Whole form averages edible parts as typically consumed.
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.